My shoulders do not grow. no matter the variation of dumbbell press, side/front raises, they have never grown. im thinking of just pumping out presses using only my olympic bar at home on top of the 9 sets I do at the gym

Enhanced shoulders are impossible to grow naturally. Best you can do is disproportionately work them consistently. Presses do not add visible volume as much as lateral

Honestly you probably aren't doing your raises correctly. It's really easy to let laterals become a trap movement if you use too much weight and connection with that muscle. Hitting them at home won't help if you are doing it incorrectly.


The first thing I ever did that gave me mind muscle connection to the lateral head was this. Try it twice a week in the gym for a month straight and you should see significant results.

-sit on an adjustable Incline bench set somewhere between 45* and 90*
-take 5-10lb dumbbells, absolutely nothing heavier than that
-pin your shoulder blades to the bench so that the movement is entirely happening at the shoulder joint w/ no shrugging
-do 10-15 strict side raises until it burns a lot
-stand up and do 10-15 more, feel free to use a little swing because at this point the correct muscle is turned on and exhausted so your delts will burn out before your traps
-sit back down w/ shoulder blades pinned and do partials to near failure
-rest 60-90 sec and repeat for 3 total circuits/sets

I can pretty much guarantee this will work for your lateral delts. If you want to be insane you can follow this up with rear delts by doing the same system on a 45* bench facing downward. After your first set on the bench, stand up and do bent over rear delt flys, then sit down and do partials, rest and repeat for 3 total sets.

I wouldn't do this long term because imo over time it will cause wear and tear on your shoulder joint but it is amazing for building a base of muscle and teaching you the feeling of focusing on those specific delt muscles.

strong info when your avi is little sloped shoulders

Rich Piana approved method

Try throwing in some high hip bear crawls, backwards and forwards, work up to 5 mins continuous. Just beware of overuse and don’t get discouraged, shoulders are pesky to grow as a natty.