Hey Guys,
Ive always thought that barbell press , dumbell press, or arnold press doesnt hit the side delts as effectively as I liked; although, they do a goodjob. Im thinking of adding Wide-grip Upright Rows as my first exercise instead of the standard Military press or Arnold press. The is below research; although I dont know if it went though studies I do know this makes sense. I'll think I'll try the wide grip(wider than shoulder width grip) first in my trainign session tomorrow. This makes sense and think its right on.
Middle man: target your middle delts to increase your upper-body width and look bigger from all sides
Muscle & Fitness, Sept, 2004 by Jim Stoppani
WIDER IS BETTER. This belief is shared by proponents of ultra-wide band technology, the Pontiac Grand Prix automobile and MUSCLE & FITNESS. Yet our belief has nothing to do with electronics or automobiles and everything to do with shoulder width. While your skeletal frame determines a good portion of your shoulder width, it can be dramatically enhanced by developing big deltoid caps that protrude several inches from the sides of your shoulders. And to create those coveted cannonball caps, you need to develop the middle head of the deltoids. Lateral raises are a good option, but they limit the amount of weight you can use and therefore the stress you can place on those middle delts. Choose which mass-builder below best attacks the middle heads with a heavy load that's targeted for them.
RELATED ARTICLE: BARBELL PRESS
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The barbell press to the front tends to push the elbows in front of the body. This creates a movement that involves both the anterior (front) deltold and the middle deltold. The greater weight that can be used does make it a great mass builder, but this move is not the most effective isolator of the middle deltoid. MISS
RELATED ARTICLE: WIDE-GRIP UPRIGHT ROW
The wide-grip upright row (with hands placed wider than shoulder width) creates a movement of the upper arm that is known as abduction. But forget the kinesiology lingo and just remember that this also creates the best tension and muscle mass on the middle deltold. BULLSEYE
BY JIM STOPPANI, PHD
Ive always thought that barbell press , dumbell press, or arnold press doesnt hit the side delts as effectively as I liked; although, they do a goodjob. Im thinking of adding Wide-grip Upright Rows as my first exercise instead of the standard Military press or Arnold press. The is below research; although I dont know if it went though studies I do know this makes sense. I'll think I'll try the wide grip(wider than shoulder width grip) first in my trainign session tomorrow. This makes sense and think its right on.
Middle man: target your middle delts to increase your upper-body width and look bigger from all sides
Muscle & Fitness, Sept, 2004 by Jim Stoppani
WIDER IS BETTER. This belief is shared by proponents of ultra-wide band technology, the Pontiac Grand Prix automobile and MUSCLE & FITNESS. Yet our belief has nothing to do with electronics or automobiles and everything to do with shoulder width. While your skeletal frame determines a good portion of your shoulder width, it can be dramatically enhanced by developing big deltoid caps that protrude several inches from the sides of your shoulders. And to create those coveted cannonball caps, you need to develop the middle head of the deltoids. Lateral raises are a good option, but they limit the amount of weight you can use and therefore the stress you can place on those middle delts. Choose which mass-builder below best attacks the middle heads with a heavy load that's targeted for them.
RELATED ARTICLE: BARBELL PRESS
Advertisement
The barbell press to the front tends to push the elbows in front of the body. This creates a movement that involves both the anterior (front) deltold and the middle deltold. The greater weight that can be used does make it a great mass builder, but this move is not the most effective isolator of the middle deltoid. MISS
RELATED ARTICLE: WIDE-GRIP UPRIGHT ROW
The wide-grip upright row (with hands placed wider than shoulder width) creates a movement of the upper arm that is known as abduction. But forget the kinesiology lingo and just remember that this also creates the best tension and muscle mass on the middle deltold. BULLSEYE
BY JIM STOPPANI, PHD