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Deltoid training. Tell me your workout!
- Thread starter dabuffguy
- Start date
sessa
New member
I had 0 shoulders until I started working with my trainer last Oct. Mine are still small, but they have improved ALOT!
SO this is what I do.
Start off with seated side laterals. Give them a good warm up, always keeps the palms facing the back. And do them seated because you can't swing.
Then do seated front raises, but have them raise to a A shape. Hold at top for 2 seconds then slowly come down.
You can also drop set all of those exercises.
Now your shoulders should be nice and warm. It is time to do some presses.
Seated Smith Military presses. Since you have pre-exhausted the muscles you won't have to go as heavy and stress out the joints.
Then lastly wide grip upright rows.
What I would do is try out a bunch of peoples exercises that posted on this thread and see what works best for you.
SO this is what I do.
Start off with seated side laterals. Give them a good warm up, always keeps the palms facing the back. And do them seated because you can't swing.
Then do seated front raises, but have them raise to a A shape. Hold at top for 2 seconds then slowly come down.
You can also drop set all of those exercises.
Now your shoulders should be nice and warm. It is time to do some presses.
Seated Smith Military presses. Since you have pre-exhausted the muscles you won't have to go as heavy and stress out the joints.
Then lastly wide grip upright rows.
What I would do is try out a bunch of peoples exercises that posted on this thread and see what works best for you.
ceo said:them one armes dumbell tricep kickbacks on the swiss ball are really working then, huh buddy??
I am still confused on whether I should pronate at the top or bottom range of motion
Seriously I am approaching the end of my second blast and my shoulders are getting WIDE and THICK. Hammer shoulder press, DB shoulder press, and BB muscle clean and press along with fascia stretching is all I am doing for my shoulders. I am sure all the incline and flat pressing along with the Rack Deads, BB rows, and DB rows are helping to add to my shoulder gains as well. I think a lot of people over complicate training with too much iso and not enough focus on basic heavy compound exercises. By heavy I mean within a target rep range not 1RMs every session.
GUARDIAN said:i am at 3.2
Yeah, I know you're ok! You and I have the same look with our shoulders. That sloping look from big traps and not much meat on the shoulders. I envy the guys with good shoulder genetics that get those big boulder shoulders...like galaxy.
lolollolol
