Deltoid question

[The Red Dragon]

What is the single best exercises for shoulders...specifically the medial deltoids. Shoulder lifts usually kill me but I'm usually fine if I do very low volume. So rather risk injury with high volume, which type of exercise would be the most efficient for growing delts?

 

[Zander1983]

I've found my shoulders respond best when I forget about isolation exercises. Overhead pressing is best for me, along with cleans and snatches of any form, and any other upper-body compound work. Priotize overhead pressing and see what type of difference it makes.

 

[DrBones]

I really like seated overhead presses although they really hammer your front delts...

I know upright rows are historically hard on the rotator cuffs, but I've found if you don't allow your upper arm to go past parrallel with your shoulders, and drag the weight down your body after you get it to that height, it takes 95% of the strain away... I just started doing this excercise recently and I absolutely love the burn it supplies... and just for the record... I have VERY picky rotator cuffs.. side laterals kill me

 

[The Red Dragon]

Thanks a lot man. Upright rows are the only exercise that can give me a medial deltoid pump.

I get front delts from bench presses and dips. I'll try upright rows again, I love the pump I get (bicep, forearms, traps, medial delts). And I love the muscular soreness I get from it.

(Heavy) Side laterals kill me too, I use very light weights (10-15 lbs) to strengthen the rotators.

 

[The Red Dragon]

Cleans and presses? I've never tried those before, are they great delt builders? I haven't read anything about those exercises being dangerous on the rotators (maybe I wasn't look for them)

 

[DrBones]

Honestly though, I think i have pretty decent deltoid developement.. and nothing really murders them quite like any overhead press....

These are the different delt movements i do over the course of the week

Seated barbell military press
3x5

Seated Dumbell overhead press
2x8

Push press
3x3-5

Upright rows (not past parallel)
2x10

Side laterals/reverse flys supersetted 2x10 each


I dont do all of those in 1 workout... but at least 2-3

 

[DrBones]

I think i've actually read somewhere that cleans are actually good rehab for the cuffs...
I forgot to mention i do cleans too :d they are good for your rear delts I believe

 

[ZGzaZ]

cleans are awesome for the cuffs, when i hurt my shoulder doing flat benching, i stopped and went to inclines and did cleans every week...and it got better in no time.

 

[coolcolj]

CCJ Shrug Rows

 

[The Red Dragon]

Please elaborate on the CCJ shrug rows .

Your girlfriend is gorgeous

 

[coolcolj]

Please elaborate on the CCJ shrug rows .

Your girlfriend is gorgeous

thanks

CCJ Shrug Rows - I'm sure this is my invention

hold 2 dumbells in front of you standing, touching, palms facing your body. Position the hand all the way to inner side of the handles so the hands are as close together as they can.

You should be leaning slightly forward, like a Yates row, but not too far forward. Now pull the dumbells up by concentrating on pulling by the elbows up and back. Your hands should reach about where your upper abs are but out to the side like a row. It's a pretty short ROM movement, but you will feel your traps load up, as well as your rear delts when done right. You shouldn't feel any shoulder discomfort apart from a big medial delt pump
You may need to fiddle around and find the right groove for you
The more you lean forward the less shoulder discomfort you may feel.

 

[The Red Dragon]

Thanks man, I'll be sure to try that.