Switch to the Barbell Press.
If you have been doing the dumbbell shoulder press for as long as you can remember, it might be the time to focus on doing a barbell shoulder press instead. Sometimes just switching over to this new piece of equipment can kick-start your results, getting you past the sticking point.
Likewise, the reverse also holds true. If you have been doing the dumbbell press for a while, try a barbell press instead.
Focus On The “Mind-Muscle Connection.”
Next, start focusing on the “mind-muscle connection.” Ask yourself, when you lift a weight, are you focusing on pressing it up through your shoulder muscles? Or is your primary concern simply getting the weight up, full-stop?
If it is the latter, you may not be targeting the right muscles. Try decreasing the weight and focus in on pressing just with your shoulder muscles. You should feel them fatiguing as you move through the lift. If you do this, you will slowly find these muscles becoming stronger, and eventually, you will be able to lift more weight. Not to mention, you should see better overall results as well.
Do “Drop Sets.”
Another technique you can use to get past a training plateau is to perform drop sets. With this, you will do one set at your average weight, and upon reaching a point of fatigue, you will then “drop” the weight and perform another set. Then if you want, you can “drop” one more time and make a final set.
Doing this “drop set” is a way to help train your body to tolerate fatigue, which then allows you to push harder on your straight sets when you are using a heavier weight. This is a very intense training technique, however, so do not attempt to do it every single workout. Once every other workout should be plenty.
Add More Frequency.
Finally, the last thing you can do to improve your shoulder performance and strength is to increase your training frequency. If you have only been hitting your shoulders once a week, start hitting them twice a week or even three times if you can.
As long as you have one day between each session, this should be sufficient for them to make a recovery – and you to see significant progress.
Keep these points in mind as you hit the gym for your next shoulder workout. Do not let frustration get the best of you if you are not able to get to the next weight level. Instead, train smarter, and soon you will be there without a problem.