Road2HardCoreIron

The only thing in my shoulder that grows from pressing is the pain. I stopped pressing, focused on isolating the delts while doing raises and my shoulders grew quite a bit. Now they are one of my better body parts.

For side delts I like Joe Bennett's laying braced cable laterals and Dusty Hanshaw's dumbbell lateral superset, taking the lateral to failure at a full ROM then doubling the weight and doing a 1/3 ROM for the same number of reps. Choose dumbbells you can get 18-25 reps is the magic sweet spot. Even better, doing that superset for Myo matching sets. Instead of going to failure back it off about 5 reps, but do it for 3 rounds with 2 minutes between each round.

Front delts I like Meadow's front dumbbell raises laying on the incline and barbell pass offs. Barbell pass offs are when you perform a barbell raise and pass it off to your partner at the top of the lift, you keep your arms up, they perform the lift and pass it to you. Keep going until one of you fails. Keeping your arms up and straight out while your partner performs their lift makes all the difference in the world. The pump gets bad.

Andrea Shaw has a really good rear delt raise laying on your side. Laying down keeps the traps from taking over when your rear delts start to get tired.