I cannot do any overhead shoulder routines my shoulder may come out of place. I want to develop my shoulders safely. I want to work them hard. can i get good growth without going with overhead presses.
you can still do a lot of differnt things for your shoulders. i've managed to add some size to my shoulders just by doing my rehab work. try adding internal and external rotations with cables and bands, I-T-Ys on an exercise ball, and pull some stuff out of the Diesel Crew shoulder protocol. All of those exercise are done very light usualy for 2 or 3 sets of 15-20.
What i've been doing so far to prehab and rehab my shoulders is (this is what my therapist has me doing for labrum rehab): internal rotation, external rotation, extension, flexion (3x20 with bands or cables), ITY on an exercise ball (2x15), and protraction and retraction (2x15). all of those done very light 3 times a week, and like i said before i've actualy managed to add some size to my shoulders by doing this.
hope that helps some