Best Exercise for Delts??

[PatBateman]

What would people say is the number one exercise to put size and strength into the delts??

I like arnold presses with DB's.

 

[jeremys]

push press, IMO

 

[PolishHammer1977]

Push Press.

I have used all types of possible overhead db and bb movements. I can say that this one is the best for me. When my delts and tris are about to die out I can always rely on my legs to bang out a few more.

 

[BigBossMan]

What is push press.

And whatever it is, using your legs to help you seems like it's worthless, because training past failure is no good. Am I wrong?

 

[spatts]

This will vary by your diet, the ratio of fiber types in your muscle, the volume at which you train, your recovery time, etc...

One way to find out what's best for you...TRIAL AND ERROR.

 

[coolcolj]

for width shrug rows - top secret exercise I invented myself

 

[spatts]

I don't know, CCJ, sounds like my secret "shrug and clean!" I'm gonna need more info...

 

[SofaGeorge]

One armed side raises are the #1 mass builder for delts. Arnolds are good.

The big secret of having great delts is to hit your front and rear delts too. There is a running myth you "get enough" front delt work from other exercises. Hit them and they look great. Ignore your rear delts and you will pay for it.

 

[SeymourCuts]

What would people say is the number one exercise to put size and strength into the delts??

I like arnold presses with DB's.

I put the most size on my front and side delts with Seated Behind-the-Neck Presses...before I injured my rotator cuff. That was my favorite exercise, but the potential for rotator degeneration is high as I found out the hard way. Since then I've had my best results for my delts with Palms Forward Overhead Dumbell Presses doing only the bottom 2/3's or so of the movement. The top 1/3 is primarily only static contraction by the delts with the tris and serratus finishing it off. And since you can use more weight by foregoing the top 1/3 of the movement, this means more overload for the fibers of the delts. If you feel you need to, you can have a partner help you bust out some forced reps on these after your last rep.

But you can't hit all three deltoid heads with one single movement (that I know of), and very few people have much in the way of rear delts, so do throw in some Rear Raises as well.

 

[BigBadBootyDaddy29]

I love Push Presses, and strict Overhead Presses too....but when i start hitting a wall, here is a little trick I do for a few weeks, While standing, do one overhead press, followed by one behind the neck press, followed by one ohp, and so on until you do 4 of each for a total of 8 reps.....use a full range of motion and do 4 sets, after this do 1 set of plate raises to failure, 1 set of 1-arm d-bell raises to failure, and 1 set of reverse pec deck to failure, if you have anything left start banging out some d-bell upright rows and then see if u can even drive home.....give it a try, I do it as a break from PP and OHP to up my numbers when they stall, but also, I noticed my delts grow basically before my eyes when I do this.

 

[collegiateLifter]

Its gotta be some kinda overhead pressing. (No one mentioned log pressing yet.... i'm suprised)

 

[Lord_Suston]

Military press and push press are number one IMO
but to balance out a physique I would recomend reverse flyes for rear delt work.

or you can hit a punching bag for thousands of rounds to get nice cut shoulders

 

[endpoint]

I would say......if you do push presses and consider them a delt exercises...you need to make sure you are doing them right.

It is a power movement that uses a summation of forces starting with the legs.......mostly using leg drive. It is hardly a press.

I like the "bradford press" or "rainbow press" they are the same thing.

they cut out the triceps...and no leg drive is used.

then probably arnolds.....then various raises.

 

[louden_swain]

Anything compound and explosive. . . this refers to all pressing movements.

Although many would disagree, I think up-right rows are a great mass builder.

 

[bigstve12]

I wouldnt call them the best, but upright rows are my favorite..no shoulder injuries so ill keep doing em

 

[Curious George]

You have to figure out what works for you. Everbody has a different body structure and needs to find out what the most effective exercises are for their body.

Experiment. What makes your shoulders the sorest (muscular wise)? I use a lot of overhead pressing. Be careful if you have high blood pressure as this will temporarily elevate it. I use wide grip upright rows, side laterals.....whatever I have found hits my shoulders the best I do.

One note. Do not neglect the rear delts as most people do..An imbalance can cause problems later down the road, specifically in the rotators. Use face pulls, rear laterals, lying laterals, machine rear laterals......Just make sure to put forth as much effort doing these as you would presses.

 

[JOKER47]

Anything compound and explosive. . . this refers to all pressing movements.

Although many would disagree, I think up-right rows are a great mass builder.

I wouldn't disagree, but they are to uncomfortable on both my wrists and shoulders for me to do them.


Seated BB OHP and DB presses with palms facing are my favorites. Low rep/heavy weight for BB, higher reps for the DB.



.02,
Joker

 

[erickthegreat11]

Oh yes, oh yes, the Upright Row is the best. I started these up again tonight because the last time I was in formation with the recruits we had to hold our left arm out to the side to get in line. And they didnt tell us to lower in the front face position (cant remember the command) for a long time and I could barely hold it. I know the last time I did these my side delts (if there is such a thing) were sore. And doing physical training tonight for the Marines I really felt my delts doing pushups bc I did these beforehand, so they must be good for the bench press also.