Delts

[msam76]

Hey. I would really like to improve my delts. Any ideas on how to really "kill" them. Already do the lat/front/rear raises. Looking for something out of the ordinary.

 

[thrower75]

A lateral raise I like is doing front raises with a 45 lb. plate holding your arms straight out and lifting the plate over your head. Also, you can try some military presses with dumbbells or a straight bar, upright row with dumbbells, maybe incline bench, and some cleans. Hope these exercises work out. Do 4 sets of 10.



My stats:18 yrs. old, 320lb.
Bench: 370
DL:500
Clean:300
Squat:580

 

[BiggT]

Hey. I would really like to improve my delts. Any ideas on how to really "kill" them. Already do the lat/front/rear raises. Looking for something out of the ordinary.

Best way for me has always been to bag all lat/front/rear raises and work on becoming a better presser. If you take a year and add 50-100lbs to your incline press and overhead press, your shoulders have no choice but to grow, provided you eat enough. Dips are really good shoulder developers. Don't worry about any particular scheme, just pick a constant set/rep range and hit all your sets and reps every week while gradually adding weight.....5lbs a week adds up.

If you really have the mental compulsion to do iso work, do 2 sets of 20 or 3 sets of 15 raises at the end, that won't hurt you by any means, but in my opinion they are a waste of gym time.

 

[bignate73]

^^agreed.

 

[gjohnson5]

I like behind the neck presses.
The only problem with inclines is that most benches are inclined way too high. I like an adjustable bench to do inclines on like a 30 degree angle

 

[Protobuilder]

Best way for me has always been to bag all lat/front/rear raises and work on becoming a better presser. If you take a year and add 50-100lbs to your incline press and overhead press, your shoulders have no choice but to grow, provided you eat enough. Dips are really good shoulder developers. Don't worry about any particular scheme, just pick a constant set/rep range and hit all your sets and reps every week while gradually adding weight.....5lbs a week adds up.

But that's boring, BiggT.

 

[fortunatesun]

For out of the ordinary I recommend:

http://www.crossfit,com/cf-info/excercise.html

Select: Kettlebell Swing

 

[Behemoth]

Heavy military...Old School but ya just cant beat em!!

 

[msam76]

Got some great ideas. Thanks guys.

 

[treilin]

Don't forget to work the posterior shoulder!!! Everyone works so hard on pushing movements and front/side raises and forget they are back there! I see a lot of injuries because people want to push more on chest and forget post shoulder work. Again the chest muscle being so large the rotator cuffs (supra, infra, teres minor, not so much subscap here) are smaller then the chest muscle, and the pecs will win and then comes shoulder pain. Try adding in reverse flyes at the end just to help keep the balance in the shoulder joint.