Overhead press with a bar or dumbbells is the essential compound movement for shoulders. Then there’s shit like lateral raises, TYIs, etc., but I think overhead presses combines with rows and bench pressing pretty much covers it, then you can maybe throw in some lateral raises to hit the sides more. As far as definition goes you’ll have to cut to a certain BF% for them to pop, but that’s assuming you’ve already beefed them up with exercise.
When I was like 32 that was all about the overhead dumbbell presses and military press. I ended up damaging my rotator cuff on my right shoulder really bad and the doctor said you can no longer do anything above horizontal plane to your shoulder unless you want to go in for a reconstructive surgery and that your age that would suck. But yeah I really enjoyed the strength that I had from doing those exercises and every now and then I'd get the test it out so it wasn't all just for like show and no go. I had a job that was semi-manuel Labor and it really helped out you know having that extra shoulder strength.
Damn. Why exactly do you think you ended up with rotator cuff damage?
I can't 100% remember what the doctor said because it's about 15 years ago. But he more or less said due to the weight and the angle of the exercise I just put too much stress on the joint. Yeah back then I used to work out 3 hours a day 6 days a week. I loved it, unfortunately I always kept hurting myself. I can't tell you how many times I destroyed my back not warming up before I started to lift. Finally it dawned at after I don't know a couple of years, warm up with some calisthenics beforehand.
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