Thread 76814853

what is *the* GOAT shoulder exercise?
i need to update my routine and my shoulders are pretty weak

Heavy bench press

>>76814853 (OP)
Dumbbell or kettlebell clean and press or snatch for very high volume or time. I say dumbbell or kettlebell because you want your arms in the scapular plane instead of linked by a bar, in case you have a type II or III hooked acromion. You need lots of volume. Shoulders are originally postural muscles from when we were knuckle walking and swinging from trees and need lots of volume to grow.
Honorable mention to heavy club and mace work but a) that's mostly assistance b) you need to do it for time and c) most people don't have the equipment, or what they have (eg a sledgehammer) isn't heavy enough for anything other than soft tissue/joint prehab and conditioning

Seated DB OHP

>>76814853 (OP)
Lat raise, Machine OHP, rear delt fly.

>>76814853 (OP)
Dumbbell lateral raises and bend over dumbbell lateral raises.

>>76814853 (OP)
Seated OHP, heavy singles followed by Seated Smith Machine OHP, lower rep higher reps.

Lu raises

> Strict OHP

That's it, that's all you need. My shoulders are huge and striated. Works every single part of your shoulder. Don't use your legs at all. There is nothing else necessary.