- 01-19-2010, 10:28 PM
I typically try to hit traps and shoulders on the same day. What I wanted to know is what you guys use to hit your shoulders? I'm trying to find a way to target the "back" side of my shoulder.... anyway to target this other than behind the neck press? Main reason I ask is I don't have a workout partner and I hate hitting people up for a spot.
Typically I do
Dumbell press in seated position
dumbell front raises
laterall dumbell raises
I don't know what to call them but where you grip a bar and raise it to your chin
I just feel like I'm not hitting my shoulders as much as I could be.
- 01-28-2010, 02:58 PM
Upright rows.. Those are good. Since those and presses involve the front delts, I'd recommend dropping front raises from your routine.
- 01-28-2010, 03:16 PM
01-28-2010, 04:49 PM
no he means drop it from your routine completely, dont do them at all. main reasoning would be because you seem to have a great deal of volume already for the front delts, and there really isnt a need for so many front delt exercises as they are indirectly hit with many other exercises, particularly on chest days.
if you are looking to target your rear delts specifically i would recommend blasting them with a few exercises first, at the very beginning of your workout. i dont like asking people for spots either, so smith machine always serves as a good method for me to do behind the neck presses. another exercise that targets the rear delts really well are face pulls with a rope attached to a cable, you can youtube that to check out what they are. my personal favorite for rear delts are reverse flyes, either with dumbbells, cables or some type of flye machine. i always prefer a flye machine where you sit facing reversed because i feel like you can get the greatest concentration and contraction on the rear delt with these.
01-28-2010, 04:53 PM
01-28-2010, 05:13 PM
As far as the upright rows go, really widen your grip (putting the focus on the lateral heads) and raise the bar to your nipples and squeeze.
Start your shoulder routine hitting rear delts first. DB reverse fly's and reverse pec-deck.
01-28-2010, 05:50 PM
01-28-2010, 07:49 PM
I've found performing wide db upright rows really brings the rear delts into play. They get really jacked up with blood.
01-28-2010, 08:02 PM
I'm a fan of the reverse flys + upright rows whether db or bb
01-28-2010, 08:06 PM
The wider grip is more trap oriented.
Reverse pec dec flyes and bent over flyes w/dumbbells.
Can also do them lying flat on an incline bench w/chest pressed forward on bench of course, or lying chest pressed on a flat bench.
Less weight.Control the movement.Pause and squeeze at the top.
01-28-2010, 08:44 PM
01-28-2010, 09:35 PM
01-28-2010, 11:39 PM
Defense Bodybuilders usually use a close grip (closer than shoulder width) on upright rows as it provides the longest range of motion.
Prosecution Using a wide grip (wider than shoulder width) on upright rows places more emphasis on the middle delts.
* Using a close grip on barbell upright rows causes the arms to move in front of the body, thus the majority of stress is on the front delt heads.
* Close-grip upright rows also allow for a fuller range of motion at the top of the exercise. The elbows go higher than shoulder height at the top, and this emphasizes the upper traps.
* Doing upright rows with a wide grip allows the elbows to flair out to the sides, emphasizing the middle delt heads.
WIDE-GRIP UPRIGHT ROWS
Most bodybuilders don't lack front delt mass due to the chest exercises (especially incline presses) they typically do in addition to shoulder training. And if you're in need of upper-trap mass, you're better off using a variety of shrugs and only doing close-grip upright rows on occasion after shrugs. The middle deltoid heads provide your shoulders with most of their mass, width and roundness. Since no one can be too wide, your best bet is to go with wide-grip upright rows.
Consider using wide-grip upright rows in your delt workouts following shoulder presses and before lateral raises. Use close-grip upright rows after shrugs to work the upper traps and front delts, if those areas are lacking.
--Jim Stoppani, PhD
sourced from: http://findarticles.com/p/articles/m.../ai_n32404514/
01-28-2010, 11:41 PM
A safer variation of the upright rowing movement utilizes a wide grip, where the upper and lower arm form a ninety degree angle at the top of the movement. The bar is pulled smoothly to the mid torso or (if the trainee is flexible) to the lower pectoral line. In this variation, the bar is held in close to the body. The posterior and lateral deltoids are activated, as well as the trapezius and many of the mid back muscles. The shoulder doesn't rotate to an extreme position and is less likely to develop impingement syndrome.
Most people do the close grip upright row thinking they are performing a pure deltoid exercise. This is erroneous, as the trapezius takes over and finishes the movement once the bar reaches mid torso. One need pull no further than the lower pectoral line if trying to emphasize the deltoids. Wicked Willie
sourced from: http://www.davedraper.com/pmwiki/pmw...ki/UprightRows
01-28-2010, 11:43 PM
ADVANTAGE: Wide-Grip Upright Row
Both versions target the delts, but the wide-grip version reigns supreme for several reasons when you want to hit the middle delts. First, during the close-grip version your elbows are forced to go in front of your body to a greater degree, automatically shifting more emphasis to the front heads, whereas in the wide-grip upright row your elbows are pointed more out to your sides, allowing the middle heads greater involvement. (Think of the angle of your elbows during a lateral raise.) Second, the narrow-grip version places more stress on the smaller, delicate muscles of the rotator cuff as you try to raise your elbows above your hands. And third, because the close-grip version focuses on the traps and forearms, the workload becomes spread around other muscle groups; however, thatís not the case with the wide grip. Do the wide-grip row first or second in your shoulder workout, going moderately heavy for 10Ė12 reps. As you increase the weight, donít hesitate to use pulling straps.
sourced from: http://www.emusclemag.com/content.php?cat=3&id=805
01-28-2010, 11:45 PM
01-29-2010, 05:14 AM
I don't beat DEAD horses "little guy."As I previously stated.I'll post EVIDENCE to the contrary when my post count is sufficient...Have a nice weekend!
01-29-2010, 07:42 AM
01-29-2010, 08:04 AM
01-31-2010, 04:38 PM
if you claim not to be a dead horse beater then why would you continue to vow to post this information.... a little contradicting dont you think?
01-31-2010, 05:37 PM
01-31-2010, 09:47 PM
I recently incorporated lying-low pulley cable-lateral raise's. Odd at first, but lets see what happens.
02-03-2010, 04:23 PM
Wider the more shoulders, just do the movement you can feel it, doesn't take a rocket scientist.....
As for shoulders and traps, I do on the same day too... this is my routine:
BB Upright rows
incline Rev Flies ( i feel these work the rear delt more than just bending over)
02-03-2010, 10:00 PM
I tried my upright rows with a super wide grip today and I was forced to drop almost 30lbs off my normal weight which would definitely lead me to believe its more delt oriented than trap
02-04-2010, 07:36 AM
02-04-2010, 07:50 AM
front delts are sore, but I also did incline presses. traps aren't sore but they aren't always either (although sometimes are)
02-04-2010, 08:44 AM
Current shoulder + upper back routine:
BB Standing Overhead Press x 5
BB Wide-Grip Upright Row x 4
DB Side Lateral Raise x 4
BB Rear-Delt Rows x 4
DB Bent Reverse Fly x 4
BB Shrug x 5
02-04-2010, 09:36 AM
Wide grip barbell Upright rows
If You Want Big Strong Shoulder Muscles-With All Three Deltoid Heads Completely Developed To Perfection….Plus Enough Shoulder Width And Delts Size To Give You That Sought After V-Shape Tapered Look (That Draws Women Eyes Onto You Like A Magnet Attracting Iron Filings) Click This Link! Discover Which Shoulder Exercises Work Best…For FREE
A wide grip barbell upright row builds the traps and not the shoulders!
Another exercise for traps is wide grip barbell upright rows. You can use them for training shoulder variety sometimes, but it is best to stick with shrugs since upright rows don't stimulate as much muscle in the traps area as shrugs do! Furthermore in the wide grip upright row the attention of the deltoid exercise tends to be divided between the traps and shoulders. These can also be done on smith machines or with cables.
Blast your deltoids and get them to grow like wild weeds on super potent fertilizer , amaze your friends as your deltoids get bigger, stronger and thicker.
02-04-2010, 11:01 AM
02-04-2010, 11:40 AM
Something I really like doing for shoulders is a superset of Arnold presses followed by rear delt lateral raises. Or I suppose you could swap rear laterals for any other rear delt exercise. Since Arnold presses really hit the side and front delts hard, it's always fun to add in a rear delt exercise right afterward. In general, I'm fond of doing rear delt work as part of a superset after a compound lift.
02-04-2010, 11:45 AM
The key is to, over time, build the experience you need to craft a routine that adequately suits your needs on a personal level. In other works, find what works for you. It takes time and effort, but once you find it, it makes things that much easier and efficient.
02-04-2010, 11:52 AM
Hero, I agree for the most part in your suggestion of starting with compound lifts first.
But, this assumes that the physique is already balanced. If a person has severely lacking rear delts compared to front delts, IMO they should concentrate most of their efforts on bringing the rear delts up. And, by starting with, as you stated - the most productive lifts, then you will most likely encourage the imbalance.
But, generally speaking, I do agree w/ starting with heavier compound lifts and moving to isolation lifts.
02-04-2010, 11:55 AM
Definitely adjust training to suit individual needs.
Also, I'm currently taking boldione, so recovery is enhanced.
02-04-2010, 03:58 PM
How's that boldione working out for you?
02-04-2010, 04:17 PM
YGPM in re: boldione.
02-04-2010, 06:23 PM
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