Your front delts are primary movers during overhead presses and also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts.
This is especially true if you train chest and shoulders in the same workout or on consecutive days.
• If you hit chest before shoulders in the same workout, consider how much pressing and dipping you’ve already done before working delts.
• Don’t train chest and shoulders on consecutive days. Ideally, three days should pass between hitting each.
2. Don't Train Too Fast With Too Much Momentum
When it comes to side laterals and front raises, people often go too heavy and use too much momentum.
• Do seated shoulder exercises instead of standing to remove your legs from the lifts.
• Choose weights that you can use for 8-12 slow strict form reps.
3. Don't Over Rely on Machines
• Do mostly free-weight and body-weight basics.
• Do less than half of your exercises with machines.
4. Maintain Form
This is especially true for shoulder to minimize frequent injuries. It is therefore best not to cheat to force out extra reps.
5. Lack of Variety
• Change your routine with underhand presses, Arnie presses and rack military presses.
• You can also do unilateral exercises and use cables, machines and free weights.
6. Change Your Rep Amounts
Make sure to change your rep count from low to high to medium reps through different workouts to shock your chest.
7. Don't Underemphasize Rear Delts
Rear delts assist during lat exercises, such as rows and pulldowns, and can be largely undertrained as they aren't visible from the front (mirror muscle).
•Consider training rear delts on back day, when you can emphasize them separately from the front and middle delts.
•Perform them early in your routine.
•Do rear laterals after presses – but before any side laterals or front raises – or switch up the order from workout to workout.
8. Go Heavy With Presses
In order to allow your shoulders to grow to their potential it is best to do pressing exercises with heavy weights (low to medium reps).
Still be sure to vary your rep range often to continue to shock your shoulders into growth.
9. Don't Perform With Chest
Occasionally it is fine, however frequent routines with shoulders and chest (thus many heavy pressing exerises) can be detrimental to joint and bone health.
Thus it is recommended to give a days rest in between chest and shoulders (if you train chest on Monday then wait until at least Wednesday to perform shoulders).
