• Scientific Shoulder Exercise Choices



      By Flex Staff

      Everyone wants delts like Phil Heath, but if you don’t have the genetics to build boulder shoulders, we now have scientific proof showing which exercises are best for getting—and keeping—them.

      Researchers wanted to record the EMG activity of the three portions of the deltoid (anterior, middle, and posterior) in eight different exercises. Subjects performed the free-weight bench press, Smith machine shoulder press, pec deck, reverse pec deck, free-weight lateral raise, cable-crossover lateral raise, incline lat pulldown, and seated row. Here’s a breakdown of the most effective exercises.

      ANTERIOR DELTOID

      EMG activity of the anterior deltoid did not differ significantly between Smith machine shoulder press, free-weight bench press, or pec deck. However, the researchers found that muscle activation of the front deltoid was greater in the Smith machine shoulder press than in the free-weight lateral raise, cable-crossover lateral raise, reverse pec deck, seated row, or incline lat pulldown.

      MIDDLE DELTOID

      The researchers noted that the EMG activity of the middle deltoid did not differ significantly among the free-weight lateral raise, cable-crossover lateral raise, reverse pec deck, or seated row. They reported that the free-weight lateral raise resulted in greater EMG activity of the middle deltoid than the shoulder press, incline lateral pulldown, bench press, or pec deck.

      POSTERIOR DELTOID

      According to the researchers, the EMG activity of the posterior deltoid was greatest during the reverse pec deck, incline lat pulldown, and seated row, and did not differ significantly among these exercises. They also reported that the reverse pec deck resulted in greater activation than the cable-crossover lateral raise, free-weight lateral raise, bench press, shoulder press, or pec deck.

      To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row.

      - See more at: http://www.flexonline.com/training/s....S1HerFA0.dpuf
      Comments 9 Comments
      1. mountainman33's Avatar
        mountainman33 -
        "To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders."

        Gee, you don't say....
      1. I know's Avatar
        I know -
        Military press? Barbell, dumbbell or smith. Compare that. Which is better.

        They compared apples to oranges
      1. bigbruiser739's Avatar
        bigbruiser739 -
        ^^^^ mind=blown lol
      1. mountainman33's Avatar
        mountainman33 -
        Originally Posted by bigbruiser739 View Post
        ^^^^ mind=blown lol
        Almost as good as a Men's Fitness article....
      1. bigbruiser739's Avatar
        bigbruiser739 -
        Originally Posted by mountainman33 View Post
        Almost as good as a Men's Fitness article....
        of course, only Dr. Stoppani knows the real answer to activating muscles
      1. Fizzeek's Avatar
        Fizzeek -
        Originally Posted by I know View Post
        Military press? Barbell, dumbbell or smith. Compare that. Which is better.

        They compared apples to oranges
        Lol, right.

        Logically one might assume dumbbell but EMG may show it to be the smith if you happen to be pushing it against the travel of the shafts by not following an identical angle. But then, that same resistance might take away from the negative phase though since it doesn't exactly "free fall."
      1. Mperkins's Avatar
        Mperkins -
        Originally Posted by mountainman33 View Post
        "To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders."

        Gee, you don't say....
        oops... i thought doing 40sets on one shoulder exercise would do it for all the points of the shoulder.... this article made me go home and rethink my life.
      1. Fizzeek's Avatar
        Fizzeek -
        Originally Posted by Mperkins View Post
        oops... i thought doing 40sets on one shoulder exercise would do it for all the points of the shoulder.... this article made me go home and rethink my life.
        Lol. I thought it was 41 sets. I guess you can tell by my pic.
      1. Mperkins's Avatar
        Mperkins -
        Originally Posted by Fizzeek View Post
        Lol. I thought it was 41 sets. I guess you can tell by my pic.
        FML never going Pro at this rate..... :(

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