Help me bring out my delts!!!

[Neo22]

My arms look good from the front but from the sides they look flat as shit. I need some exercises and rep schemes I can use to make my delts blow up. I am currently doing this for shoulders.

Side laterals 12,8,6 15(dropset)
Reverse Peck deck (same as above)
Military press (same)
Upright rows (same)
Shrugs

Any help from you bros is appreciated.

 

[psychedout]

You need standing overhead shoulder press for meaty shoulders. I swear by that movement.

 

[BOOEY]

My arms look good from the front but from the sides they look flat as shit. I need some exercises and rep schemes I can use to make my delts blow up. I am currently doing this for shoulders.

Side laterals 12,8,6 15(dropset)
Reverse Peck deck (same as above)
Military press (same)
Upright rows (same)
Shrugs

Any help from you bros is appreciated.

Is that the order in which you do those exercises? Always do Military press first. And as psychedout said, try some standing ohp.

 

[Neo22]

Is that the order in which you do those exercises? Always do Military press first. And as psychedout said, try some standing ohp.

It usually is. For the standing overhead press is this with dumbell or BB and is it the same motion as military press? I was under the assumption that military press only worked the front delts?

 

[BOOEY]

Use barbells, dumbells can be tricky to get up, especially with the bigger weights and may cause injury. Simply clean the barbell up to your chest/neck and press like you would do if you were seated.

 

[d3track]

put standing ohp or push presses at the front of the workout

 

[Neo22]

put standing ohp or push presses at the front of the workout

Can you explain to me what a push press is? Or send me a link to a video file?

 

[BOOEY]

Push press is where you use your legs to help drive up the barbell. I usually end a set of standing ohp with a few push presses to get those extra reps in

 

[muscelove]

Howbout power shrugs?

 

[jdevlin1985]

You should change your routine around say every 3-4weeks. i.e. pressing movements incoperated at the start of your routine followed by front, side, rear laterals then maybe finfish off with a burn set of upright rows...then week 3 or 4 turn it around, hit all three heads first to pre-exhaust the delts then hit with the pressing movements.

Always shock your muscles and give them something new to grow on. Add in drop sets, pre-exhaust, high rep/low rep schemes, burn sets, rest pause princ every few weeks to shock you delts.

Also one important factor to consider is overtraining. You need no more than 12 sets for the delts. As long as you rest and nutrition are in order you will grow those babies in no time

Peace

 

[Neo22]

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