deltoid help?????
- Thread starter demetre
- Start date
lennoxchi
Well-known member
most people do not focus on rear delt work. this is common. fix a handle to a pulley station, set the height on the lowest position, bend over (save the jokes) and perform a rear delt lat raise, just like with DB's but it's a nice variation
ShakesAllDay
Well-known member
Military press, upright row, wide-grip bent rows.
Throw in some rear flies and lateral raises if above doesn't work.
Throw in some rear flies and lateral raises if above doesn't work.
jcp2
Active member
I have found the best way to make the shoulders stand out was to increase the size of rear delts significantly (this was by accident as i was trying to bring up a bench weakness). I also found that doing my rear delts 6-9 sets on my bench day allowed me to be fress doing these and really allowed me to activate my rear delts instead of doing them after i hit shoulders as an afterthought. As for a routine, do some searches on here, i have outlined a few exercises i do, also do a search on youtube i beleive their are some good dumbell exercises. All the exercises i do involve myself on a CSR type bench, with the exception of face pulls that you can do a lat pulldown or seated cable row.
lennoxchi
Well-known member
that hurts my wrists just thinking about it.....gonna give that a try though
swollwilliams
Member
also hit the rear delts first in your shoulder workout when you are at your strongest, foucs on quality reps, using all rear delt and no tricep involvement, then at conclussion of your workout, throw in a few more sets, the last one a drop set to really crush the rear delt..
dezzy84
Member
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When I put on 15lbs, I ate similar to this I would make 3 servings worth of weight gainer and sip on it between meals. Good luck...
brk_nemesis
yea!!!!!
Standing military presses, supersetted with DB laterals.
Then wide grip upright rows, supersetted with DB rear laterals.
Then finish with reverse pec dec rear laterals..... srry im Mr. rear delt overkill.
Then wide grip upright rows, supersetted with DB rear laterals.
Then finish with reverse pec dec rear laterals..... srry im Mr. rear delt overkill.
ShakesAllDay
Well-known member
lonewolf0420
Well-known member
Wide grip upright rows, gave me some good mass.
I've also changed up to doing rear delt's on my back days. Its helped.
I've also changed up to doing rear delt's on my back days. Its helped.
Pleonastic
Member
Make it a quadset with no rest. Add L shape lateral raises after the regular laterl raise. Again no rest its really one set with 4 different moves. Do 3 sets. Do them after your big shoulder moves.
Hugo Danner
New member
Glad I found this thread. I too am having delt problems. While my sides and rears are fine, my front delts are lagging. I do delts first in the week to ensure freshness (and delts are the only muscle group I train twice per week. My workout is any of the following:
seated db press, bent db laterals, very wide uprights, side laterals, machine press; OR
bb seated military press, reverse pec flyes (rears), front raises (either e-z bar or dbs), side laterals, wide uprights; OR
some variation, where I do 2 free weight press movements, or a free weight and machine press movement (no front isolation on days where I do two pressing movements). I sometimes do Arnolds. I never do the exact workout twice. I susbstitute cables or machines for iso movements at times. Reps are typically 8 -12 but I can go as low as 6 on compund movements and often do drop sets on the pressing movements (beats a crappy spot).
I even started doing bench presses regularly on chest days. I narrowed the grip to a little wider than shoulder width because some experts say bench presses strongly hit the front delts. And I do feel them in my front delts the next day.
Finally, there is always at least one day of rest between delts and any other upper body training.
Some have told me that because I was a competitive martial artist for years (although I stopped doing it like 10 years ago) all that training has made my shoulders immune to normal weightlifting response. Advice would be greatly appreciated...
seated db press, bent db laterals, very wide uprights, side laterals, machine press; OR
bb seated military press, reverse pec flyes (rears), front raises (either e-z bar or dbs), side laterals, wide uprights; OR
some variation, where I do 2 free weight press movements, or a free weight and machine press movement (no front isolation on days where I do two pressing movements). I sometimes do Arnolds. I never do the exact workout twice. I susbstitute cables or machines for iso movements at times. Reps are typically 8 -12 but I can go as low as 6 on compund movements and often do drop sets on the pressing movements (beats a crappy spot).
I even started doing bench presses regularly on chest days. I narrowed the grip to a little wider than shoulder width because some experts say bench presses strongly hit the front delts. And I do feel them in my front delts the next day.
Finally, there is always at least one day of rest between delts and any other upper body training.
Some have told me that because I was a competitive martial artist for years (although I stopped doing it like 10 years ago) all that training has made my shoulders immune to normal weightlifting response. Advice would be greatly appreciated...
