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| | #1 |
| Registered User | I need Shoulder help shoulders seem to be my weakest. i always do a variation of military press (barbell, dumbell, arnolds etc.) but that focuses on the front part of my shoulders which gets a lot of attentcion on other days. i am wondering what are some great workouts for your side and rear delts, that way giving me stronger shoulders as well as a broader back. thank you. |
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| | #2 |
| Snuggle Club™ HNIC | lateral raises, upright rows - side delt face pulls, rear lateral raises - posterior delt Give me a place to stand and a lever long enough and I will move the world. Archimedes 287 BC.-212 BC. Snuggle Club™ in the hizzy |
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| | #3 |
| purger of metrosexuality | If you hit delts once a week, try this A) Barbell shoulder press 3 sets Glass laterals 3 sets Rear delt raises 2 sets (they get decent work on back day too) b) DB military press 3 sets Glass laterals 3 sets reverse pec dec flys 2 sets |
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| | #4 |
| Board Sponsor Board Sponsor | What they said. Ryan Avant Research Representative To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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| | #5 |
| Registered User | can i get some instructions on the rear delt raises Glass laterals reverse pec dec flys face pulls |
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| | #6 | |
| Registered User | Quote:
anyone... | |
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| | #7 |
| Alpha Crew | nice thread I was wondering the samething 5'9 190 pounds 500 1RM Dead lift SM 350 1RM Flat Bench SM 30 rep max pull ups 110 rep max push ups |
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| | #8 |
| purger of metrosexuality | My bad i forgot about this post rear delt raises- I like to do these on an incline bench to keep myself honest. While standing, lean face first on an anjustable bench that is slightly steeper than you would use for incline bench press. Hold arms straight out infront of you with dumbells. Raise dumbells untill your arms are straight, bending only at the shoulder. (Although a slight bend in the elbows is recomended) Glass laterals- Just like side laterals except that instead of having your palms facing you, have your thumb facing you. at the end of this rep, your thumbs should be the closest finger to the ground. You must use lower weight, but this hits the side delts twice as well as normal laterals. In addition, the range of motion may be a little bit less, so only go as far as your shoulder joint allows you. Reverse pec dec flys- You need a pec deck where you grasp 2 paralell poles instead of one that has forearm pads. The machine will have instructions on it if you have one. Basically sit opposite the way you would for pec dec's and have the machine set so that the poles are infront of you when you are facing opposite the way you would for pec dec's. Bring your arms back ONLY untill they are straight along side you, as going farther is bad for the shoulder. Face pulls- Not a huge fan of these but here you are Face Pulls |
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| | #9 |
| DGAF | |
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| | #10 |
| Snuggle Club™ HNIC | Charles Glass is the ****in' man... smart mofo when it comes to working your muscles efficiently. (regarding Glass Laterals) Give me a place to stand and a lever long enough and I will move the world. Archimedes 287 BC.-212 BC. Snuggle Club™ in the hizzy |
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| | #11 |
| Registered User | For side delts I would do some one arm at a time side lateral raises leaning on an incline bench. This was a personal favorite of Arnold, and a very effective way to isolate the side delt. Cable/dumbell side laterals, upright rows also are good for side delts. I would actually start my workout with rear delts first, as developing this small muscle can make a HUGE difference in the appearance, strength, and size of your shoulders. Working the rear delts first when they are fresh using bent over rear laterals and high cable crossover pulls, along with rear pec dec will make your rear delts pop out and make your whole shoulder look like giant baseballs. I focused on my rear delts first and drastically increased my poundages on my presses in a matter of weeks. Also working the rear delts will help protect against rotator cuff problems/imbalance problems. Hope this helps, keep pumpin ![]() |
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| | #12 |
| TCP™ Puttin' the P back in Pimp Board Moderator | All great suggestions and I second the glass comment. A wise man said: Once you come ashore you will have a renewed appreciation for the simple things and find a joy that may have been missed, overlooked or otherwise unappreciated before. You will be a greater witness to those who will need you when they are a drift in that sea. "I don't need no one to tell me about heaven, I look at my daughter, and I believe." |
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| | #13 | |
| Registered User | Quote:
i lay face first on a steep incline bench with my feet on the ground (almost as if im humping the bench). start point is my arms straight out, lateral to the floor, at eye level. then i raise them straight up till they are straight over my head and lower again? seems like a grueling excersize. low weight obviously? i like it. my main problem is rear delts i need to get them developed. | |
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| | #14 |
| Registered User | While your beating the hell out of your shoulders, just try make sure you keep your rhomboids and rotator cuffs strong, and that you maintain scapular control. You dont want a shoulder injury, and its all too easy to get one. |
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| | #15 | |
| Snuggle Club™ HNIC | Quote:
Give me a place to stand and a lever long enough and I will move the world. Archimedes 287 BC.-212 BC. Snuggle Club™ in the hizzy | |
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