Lateral and rear delt raise forum check.
- Thread starter DerickVonD
- Start date
dunhill225
Member
0071982WC said:
Nice job man. Real lean.... But change those shorts bro.lol
purebred
Guest
B5150
Legend
DerickVonD, Look at the form of these movements. Notice the full range of motions and contraction at the top. Now notice the size of the dumbbells in his hands.
You are a "big boy". Based on those images you posted in those videos you have a lot less lbm than you do overall body mass and weight. Swallow some pride. Don't be like most "big boys" who equate their body mass and ability to move a lot of weight around with horrible form to actual muscle recruitment and development. Your form is horrible and it's no wonder you don't have back and neck injuries.
You are constantly posting about wrist, knee, back, bicep, forearm...etc...injuries. Any of this starting to make sense to you yet?
Drop the weight to 15-20lbs or a weight that allows you to rep out at 20 reps with perfect form. Do three sets of that and tell me how well you delts progress after 6 weeks.
DerickVonD
Well-known member
Yeah I know. Got rid of ez bar work completely, did good with preacher curls going to alternate preacher and standing curls and going to drop 30 lbs on front squat atleast and go low on the delt exercises. I'll post a new vids tonight. Trouble is I have no one to spot me, so Idk if I'm doing something wrong unless I have my camera out there to record and I need to like find the perfect spot to put it.
I can do 25 lbs like this
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Atleast I know what is causing pain now and the pain is going away now. My wrist pain is leaving but my knee pain is there but atleast I know why now. I was doing half front squat reps without even knowing. There is no one to spot me and no mirriors in my garage.
B5150
Legend
If you don't know and really need a camera then you have poor form and are not doing it right. Seriously, use an empty barbell and do them right. Perfect the form. You know it when it's right. Then slowly add weight incrementally. Quit trying to be so damned strong and compromise form. You are making little progress in muscular development by doing this and risk injury which will sideline you a while if not for good.
You can do that perfect form, without swinging and shrugging, while speaking, for 20 reps with 25lbs?
Again, you know proper form when you feel it - in the dark - without a spotter. Focus on form.
DerickVonD
Well-known member
25 without swinging for 8-10 for 3 sets. Plus I still can't do back squats. I suspect this is because I have been doing lateral and rear delt training wrong. I can do barbell rows just fine though. Every time I put the bar in position for the back squat it feels like its being pushed forward and I feel this pull in my upper back.
B5150
Legend
Is it 8 or 10?
Drop the weight and do 3 strict form sets for reps of 20. 6 weeks from now you will thank me!
DerickVonD
Well-known member
Ok. was just hesitant to do such high reps. I've tried rep ranges over 12 before and seem to get stuck. I usually do 8-12 reps. Are you talking 20 reps for rear delts too?Is it 8 or 10?
Drop the weight and do 3 strict form sets for reps of 20. 6 weeks from now you will thank me!
B5150
Legend
OK. Here is the point. Most fail at form. The swing the weight up and then drop it down. Slowly raise the weight in a strict form. Hold for a pause at the top. Slowly lower the weight down in controlled form. 2 seconds up, 1 second pause, 2 seconds down. Try this with a weight that you can do 20 reps in as strict a form as I have stated. Rest for 60 to 90 second. Do as many reps as you can in the second set with the same strict form. Repeat. I promise that whatever weight it was you did 20 reps with you will not repeat for 20 reps for the next two sets.
Do it exactly as instructed in the video you posted above.
DerickVonD
Well-known member
and what about the rear delt raises? 20 reps on them too?
DerickVonD
Well-known member
I was thinking of doing them seatd on an incline bench like this
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sort of like this...god that music is awful.
purebred
Guest
You're overanalyzing your situation. I posted 2 vids--each showing you how to properly execute the exercises--just perform them as illustrated. If you would like to further the development of your shoulders' health, incorporate things like shoulder dislocations w/a band into your regimen. Foam rolling is great as well.
DerickVonD
Well-known member
Well I went to record myself and the batteries in my camera died. It's not really meant for video, so it drains the batteries like crazy. Anyway I used an old tv out in the garage as a ghetto mirror. It looked like I was doing the laterals right. On the second set I heard a little cracking in my right shoulder when I moved my wrists forward, I moved them slightly less forward and it stopped. After I did the rear delts, my upper back felt good and it's kind of hard to explain but it made me feel like after the exercise I was it made me stand more upright.
DerickVonD
Well-known member
Okay guys I have video updates. I also included a video of me doing scaptions and two of me doing db shoulder presses. One from the front view and one from the side. In the video of the shoulder press it looks like I'm not going parallel with the ground, but slightly above. I may need to drop the weight slightly. I'll let you guys decide. Anyway here are the new videos.
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purebred
Guest
The Rear Delt Raise technique seems like it could use a little help. Let me ask you: are you currently doing any Overhead Pressing? I'm getting the impression you're overdoing the shoulder work. Shoulders get hit pretty hard in a large majority of exercises, namely the Bench Press. All you really need to be doing are exercises to prevent muscle imbalances, which tend to be a major cause of injuries in the first place, so Rows and OH Presses may be exercises you will want to look into implementing in the event you aren't already.
DerickVonD
Well-known member
Yeah I do those already. OH with dumbbell though the video is posted above.
ZiR RED
Well-known member
Shoulder press: Too heavy. Start with the dumbbells resting on your shoulders and your elbows facing forward. press up. Your elbows should not point to the sides until they reach eye level. Also, pick up the weight with a flat back - seen too many people hurt themselves lifting weights up with a rounded back.
Rear delt raises seem to heavy. Lighten the load and get a full ROM.
Lastly, do scaptions with little to no weigth lying prone on a bench. Hold the position for a second and let down slowly. Feel your lower traps engage.
Br
Rear delt raises seem to heavy. Lighten the load and get a full ROM.
Lastly, do scaptions with little to no weigth lying prone on a bench. Hold the position for a second and let down slowly. Feel your lower traps engage.
Br
dunhill225
Member
Let me attest to the comment on how careful you need to be just picking up a wt. Less than a week after pulling around 7 in the gym I blew out 3 discs moving a 30lb box. I actually believe the stronger and more muscular you are... The more likely you are to blow a disc out moving insignificant wts.
DerickVonD
Well-known member
Thanks for the advice. I'll have a new video update next week.
DerickVonD
Well-known member
Could you provide a video of the standing shoulder press with dumbbells for reference? All I can really find is people doing them seated and a woman using such light weight you can hold the weight up for like 10 minutes.
purebred
Guest
Do you have a barbell? Just do OH Presses
Torobestia
Well-known member
I unfortunately can't find you a good dumbbell pressing instructional vid, and if I do I'll post it, but here's one with a barbell.
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I think everything here is completely on point although I would contest the statement on grip width. While the one he mentions is optimal, wider grip is still ok and may be better depending on the individual (I can't hold it as narrow as he or I pinch a nerve that causes my hands to go numb).
Also, I like the corrections you made with your lateral raises.
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I think everything here is completely on point although I would contest the statement on grip width. While the one he mentions is optimal, wider grip is still ok and may be better depending on the individual (I can't hold it as narrow as he or I pinch a nerve that causes my hands to go numb).
Also, I like the corrections you made with your lateral raises.
DerickVonD
Well-known member
Well the only reason I was doing this standing with dumbbells is because I had trouble with form with the barbell and I figured it was because my shoulders are shifted forward. Also, it has always been very difficult for me to have my elbows pointing forward while holding the bar, unless I start with the bar just below my chin. Anytime it's lower than that it is very difficult to have my elbows forward regardless of where my grip is. I'd probably much rather do this exercise with the bb or alternate each week with standing bb and seated db. Is there anything I can do about that? I mean if the bar starts slightly higher, would I still get good shoulder development? It's hard to explain if my palms are not facing forward and are facing each other it is a lot easier to have my elbows pointing forward when my arms are lower, but if they are facing forward I have to bring the bar up the barbell up higher.
purebred
Guest
How To Overhead Press: Invalid Link Removed
DerickVonD
Well-known member
Invalid Link Removed Over head press. Now I figure you guys are goign to tell me my form is off and I am going to get depressed because no matter what I do. If i grip narrower, if I grip wider it doesn't seem to matter one big. My form never looks as good as any of the people I've seen.
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Torobestia
Well-known member
Great form on the OHP. I like how you shove your head forward as the bar goes over your head. You're supposed to do that. Good job.
As for delt raises, I mention in a completely different thread (unless it's this one, lol) that I don't like rear delt flys/raises like that because I have a hard time hitting my rear delts with them. So on my part, if you can really feel it in your rear delts (it's a small muscle, so believe me any stimulus there is going to be very recognizable) then you're probably doing it right.
As for delt raises, I mention in a completely different thread (unless it's this one, lol) that I don't like rear delt flys/raises like that because I have a hard time hitting my rear delts with them. So on my part, if you can really feel it in your rear delts (it's a small muscle, so believe me any stimulus there is going to be very recognizable) then you're probably doing it right.