Is overhead press and lateral raises enough?
Sadly though, most don't go beyond shoulder presses and lateral raises. These are the 2 most overdone exercises on shoulder day. Not that these are bad exercises but these are definitely not enough for complete shoulder development.
Without a doubt, side lateral raises are an excellent exercise to incorporate into supersets, which is an awesome intensity technique for igniting shoulder growth. The movement goes especially well with WG BB upright rows for a major one-two “growth punch” of the medial deltoid heads.
Upright rows use a heavier weight than lateral raises, so fewer reps are needed. Aim to do between 8 and 15 reps per set. Starting position. Grab the weights you're using and stand with your feet shoulder-width apart.
Lateral raises help to beef up your shoulders, but can also destroy them if you don't do the exercise properly. Unfortunately, the simple move is also one of the most common exercises to screw up, whether you're an experienced gym rat or a novice.
If time is an issue overhead presses may be a useful option for effectively hitting more muscles in a shorter amount of time. However, side lateral raises are invaluable for deeply sculpting the shape, density and strength of the side shoulder muscle as well as strengthening connective tissue at the shoulder joint.
After doing few heavy dumbbell sets, go for lighter sets to take advantage of this movement, which engages your upper traps as well. Remember, you should not perform this movement if you have any kind of pain or injury in your shoulder.
The lateral raise is a shoulder isolation exercise that increases deltoid muscle hypertrophy, leading to muscle growth, improved joint stability, and a greater range of motion.
It's an isolation exercise
Lateral raises are an isolation exercise, meaning they are predominantly powered by one muscle. In this instance, it's the deltoid – the shoulder. “Isolation exercises will typically feel harder,” Chrismas says. “That's because you can't use multiple muscles to create force.
Both exercises work the shoulders but in very different ways. DB Shoulder Presses work the entire shoulder but also get other muscle groups involved like the triceps. Lateral Raises primarily focus on the medial delt. If you're looking for overall shoulder development, go with Shoulder Presses.
The overhead press is big compound lift that's great for working our shoulders. It works our front delts and side delts, making our shoulders both bigger and broader. But many different muscles are worked hard enough to stimulate muscle growth, including our traps, abs, and triceps.
Is 2 sets of lateral raises enough?
Perform lateral raises for two to three sets of 15-20 repetitions. Shoot for a burn across the middle deltoid and difficulty reaching full range of motion as a sign that you're reaching fatigue.
Both exercises work the shoulders but in very different ways. DB Shoulder Presses work the entire shoulder but also get other muscle groups involved like the triceps. Lateral Raises primarily focus on the medial delt. If you're looking for overall shoulder development, go with Shoulder Presses.
The overhead press is a compound shoulder exercise that not only works your front delts and middle delts, but also your upper chest. The degree of upper chest involvement will depend on how much you're leaning back when pressing.