Overhead press is not for me, this is no excuse to not train shoulders though! Having a specific shoulder day is way out of my realm since my mobility is so poor in my shoulders. This approach needs to be done with good intent as I still need strength there for my pressing and stability while under load. Overhead movements will not be the main focus but still needs to be implemented in some way, here is what this weeks shoulder training looked like.
Incline press – warm up sets working up to a heavy set of 6: 215
DB shoulder press – 4x12, 10, 8, 20 (can use machine, neutral grip or even rail slide press): 50-55-60-25
Cable chest flyes – 3x12: 60
Chain laterals – 3x15 (seated or standing depending on chains you use)
superset with
Spidercrawls – 3x8 up and down (use a lighter band if need for a better contraction)
EZ bar curls – 3x12, 10, 8, drop set last
Band pushdowns x100 total reps