Best ways to train side delts for size

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  1. Lol I don't over do it I know what your talking about and yeah it hurts. if you have time search Charles glass style side laterals on you tube the db barely goes all the way up so you really have to be in control of the movement and I use medium to light weight and I don't drop it all the way on the bottom since delts are mid range exercises and benefit a lot from time under tension. Correct me if I'm wrong but it seems to be working for me lately


  2. http://youtu.be/Hm7GIcy0sAQ

    this is one of my fav exercises for rear delts, then behind the back lateral raises (cable)
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  3. Quote Originally Posted by asooneyeonig View Post
    ouch! sounds painful. you are hammering your bones against each other while doing that. if you want to hit the sides drop your elbows, point your thumbs up and lean forward. your front will still get hit, but you will not damage your shoulders in the process.
    As someone with shoulder issues, I have NEVER even sensed ANY level of friction/discomfort/etc doing what stryg does. Dropping elbows AND pointing thumbs up will not target lateral delts, and may remove them. The exception is if you are leaning over on a bench parallel to the floor.

  4. If you are going to maintain a high degree of external rotation as Styrg is describing, than you shouldn't bring the weight above your lower chest level. The higher you go the greater the impingement of the supraspinatus will be.

    And yes, most bodybuilders have over developed front deltoids due to all the shoulder flexion and scapula protraction work, and an inadequate amount of shoulder extension and scapula retraction work.

    Br

  5. Quote Originally Posted by Torobestia View Post
    As someone with shoulder issues, I have NEVER even sensed ANY level of friction/discomfort/etc doing what stryg does. Dropping elbows AND pointing thumbs up will not target lateral delts, and may remove them. The exception is if you are leaning over on a bench parallel to the floor.
    i see doing side raises that way just like upright rows, behind the neck anything, and leg presses. many people do them. some have no issues at all but there is too great of a chance of injury so i still wont do them. there are safer exercises that will still get me the same if not better results. many people disagree with me on that but i still wont do them and i will still get stronger and bigger.
    you can call me "ozzie" for short.
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  6. Quote Originally Posted by Strygwyr View Post
    I read somewhere that majority of bodybuilders have over developed front delts
    This is true, often because they get so much front delt work on chest exercises, neglect the rotator cuff complex and rear delts. Adding more front delt work will only cause further imbalance in the shoulders and rotate them foward. You end up having forward shoulders and poor posture. I'am a big fan of working the "rear" much more than the front of the body. Gravity is always bringing us down and forward so we need to build up strength in the muscles that keep us upright. When the shoulder are aligned properly the chest looks much bigger, it's more flexible and able to push more weight. Guys obsess about a big chest but don't realize what they think will make it look bigger is actually making it look smaller.
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  7. Quote Originally Posted by Flaw

    This is true, often because they get so much front delt work on chest exercises, neglect the rotator cuff complex and rear delts. Adding more front delt work will only cause further imbalance in the shoulders and rotate them foward. You end up having forward shoulders and poor posture. I'am a big fan of working the "rear" much more than the front of the body. Gravity is always bringing us down and forward so we need to build up strength in the muscles that keep us upright. When the shoulder are aligned properly the chest looks much bigger, it's more flexible and able to push more weight. Guys obsess about a big chest but don't realize what they think will make it look bigger is actually making it look smaller.
    Well said. Straighter, bigger back equals bigger chest, bigger tri's equal bigger arms... From an aesthetic outlook

  8. Pre-exhaust a heavy pushing exercise with some light, high rep laterals, then do the rest of your shoulder workout, then do this:

    Delt Triad

    Pick a weight you can do 15 laterals with.

    Do 12 laterals, immediately followed by 12 front raises, followed again by 12 shoulder presses, all with the original weight.

    Rest 30 seconds and repeat.

    Do 3 sets. It brings on a brutal pump and really rounds out the muscle when you pose.

  9. Quote Originally Posted by asooneyeonig View Post
    and it will also hurt your rotator cuff muscles. the upright row is horrible. just like behind the neck presses/pulldowns.
    I would agree with that

  10. Quote Originally Posted by ZiR RED
    Yes, lower sternum. But most people row up to their chins...which mimics the movement physical therapists use to test for supraspinatus impingement - smart, really smart.

    Br
    http://www.youtube.com/watch?v=1AoZX...e_gdata_player
    Always willing to learn :D

  11. Quote Originally Posted by ZiR RED
    Yes, lower sternum. But most people row up to their chins...which mimics the movement physical therapists use to test for supraspinatus impingement - smart, really smart.

    Br
    Speaking of the supraspinatus, what would be the best course of action for impingement? I've been thinking recently that I may have an impingement or be flirting close to it.
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  12. First course would be to run some simple tests to try and determine which tendon is impinged..whether its the SS, IS, or biceps tendon. From there, some ice/anti inflammatories and corrective exercises can be used.
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