One of the best exercise to build the 3d shoulder is the Front Shoulder Press. It targets on the front deltoids but you have to have a proper sitting to get it in place. The Smith Machine is perfect for this role as it helps to lock down the movements so there is not much swaying motion caused during the press. A good 90° angled chair makes it a perfect pair. but one with a high leaning back for the head is the best of choice so you can concentrate all the movements on the deltoids.
Never lock your elbows at the peak so you don't risk injuring them. and remember to set ur position correctly with both elbows pointed downwards at the bottom of the movement. This will make a 90° angle on both side of the limbs. Always flare it sidewards when you lower the weight.
As usual, the most important point of this exercise is not how many or how heavy but the SQUEEZE! make sure you squeeze it at the peak of the motion. Breath in as you lower the weights and Breath Out to push it back up. Make sure the bar stays in front of you and don't sway your body unless it's for press till failure's last few reps.
Never lock your elbows at the peak so you don't risk injuring them. and remember to set ur position correctly with both elbows pointed downwards at the bottom of the movement. This will make a 90° angle on both side of the limbs. Always flare it sidewards when you lower the weight.
As usual, the most important point of this exercise is not how many or how heavy but the SQUEEZE! make sure you squeeze it at the peak of the motion. Breath in as you lower the weights and Breath Out to push it back up. Make sure the bar stays in front of you and don't sway your body unless it's for press till failure's last few reps.
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