ohp grows your anterior delts most

you should still do exercises for your lateral and posterior delts.

long time no see.

Frontal raises with a straight bar (I forget what they call them, rack has straight bar w/ 10lb -> 120lb). Just grab the weight with a close grip and raise in front of you, flaring elbows out as you attempt to touch your chin. Nice, in control slow negatives are key here.

There's also another exercise I do as a burn out for shoulders, I'm busy ATM but I'll post back and let you know if I can find something demonstrating it because it's kind of difficult to explain.

Obviously OHP and seated OHP are crucial as others have said, as well as lateral raises and "flares" as I call them

Are you talking about starting low and pulling up to your chin? These are good for shoulders and traps.. I like to use 2 D handles on the cables its a little easier on the wrists. I like to do super sets and drop sets with these to burn out.

Yup those are them. It's kind of like taking a kettlebell and raising it in front of yourself except with a straight bar, have to stabilize the weight more as its further out, but the grip is close and similar to the kettle. I'll post the other exercise cuz I'm not sure what you meant about the cables. This frontal raise is with a free weight, I use a slightly closer grip than this. Works more than just shoulders like ya said. Regular "front raises" are also crucial, IMO. I do barbell front raises and also single arm with Dumbbells.

http://cdn-flex0.heartyhosting.com/sites/flexonline.com/files/styles/node_image/public/13flex_upright-row_970_1.jpg?itok=tArbSely

Edit: nvm I get what you mean about the cables now, had to re-read it. You're doing this movement on cable, right? I notice it kinda bothers my wrists too when I go heavy and my grip is pretty close

This post was edited by ug_warrior(xtc) on Apr 27 2016 02:40pm

yes sir, been very busy. Not even time to go to the gym. Haven't been there since the new year

Snatch, Clean, Jerk, Press, Push Press