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I can't build and strengthen my deltiods. Please offer suggestions?
- Thread starter b8b8b
- Start date
KIAN
New member
kian said:
If your muscles are toned then this is likely due to a restrictive diet. You need to concentrate on re-establishing your nutritional intake to normal, healthy levels before you start hitting the weights. If you don't do this then any possible gains which you may make will be limited and in extreme cases you will actually lose muscle mass.
Once you have re-established your nutritional intake, try the following exercises with light weights and/or an unweighted bar until you can master correct form:
Military Press
From either a sitting or standing position, grab hold of a barbell with an overhand grip and hold it at shoulder level, Your hands should be farther than shoulder width apart to minimise triceps support and your elbows should be tucked in and under. Start with the barbell even with your collar bone, then press the bar straight up overhead until your arms are locked out, concentrating on keeping the weight under control. Slowly lower the barbell under control back to the starting position. The seated position will add support for your back and will help you from moving back and forth during the movement.
Seated Bent Over Rear Delt Raise
Hold two dumbbells and sit at the very end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Raise the dumbbells in a semicircular motion until your arms are parallel to the floor. Return slowly to starting position. Keep your back straight and your head up during the entire movement.
Side Lateral Raises
Position your feet at a shoulder width stance, knees bent, and with your arms in front of you. With a dumbbell in each hand, your elbows slightly bent, and with your palms facing each other, lift the weights out and up to the side until they are higher than your shoulders. As you raise the weights, slightly turn your wrists as though you were pouring out two bottles of water. Your elbows should be slightly higher than your wrists at the top of the movement. Slowly lower the weights back to the starting position. Make sure you don't lean forward or swing the weights. It is very easy to cheat in this exercise.
Upright Rows
Position your feet at a shoulder width stance and grab a straight bar with your hands at shoulder width spacing. Keep the bar close to your body throughout the movement. Hold your back straight and your head up. Raise the bar up as high as you can whilst keeping your elbows higher than the bar. Slowly lower the weight back down to the starting position. The position of your hands will mean that the outer heads of the deltoid will be worked. If you move your hands closer together then your traps will get more of the work.
Front Raises
Position your feet at a shoulder width stance and hold a dumbbell in each hand in front of you with your palms facing backwards. Slightly bend your elbows and raise one of the dumbbells in a wide arc until it is higher than your shoulders. As you lower the weight back to the starting position, raise the opposing weight up in the same manner. Keep both weights in motion of alternate raises. Avoid swinging your body or leaning backwards in an attempt to get the weights up.
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KP--Fitness Basics
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What type of exercises are you doing for your shoulders, if any?
You could also try handstand pushups. You can perform these by doing a handstand against a wall and push yourself straight up in the air.
This particular exercise works wonders for me. You may want to consider doing upright rows as well.
Just try not to over do it and over train. If your shoulders are already flat, they should respond to just a little variation in your training schedule. You probably wouldn't benefit any from working your shoulders out twice a week.
You could also try handstand pushups. You can perform these by doing a handstand against a wall and push yourself straight up in the air.
This particular exercise works wonders for me. You may want to consider doing upright rows as well.
Just try not to over do it and over train. If your shoulders are already flat, they should respond to just a little variation in your training schedule. You probably wouldn't benefit any from working your shoulders out twice a week.
b8b8b said:
The delts require muscle specific training - I used to have the same prob. Work on chin-ups and on rows... but none beat the chin ups! If you can only do a few, just keep pushing to the limit, and you'll come thru. If you can only use pull down's, I'd recommend, 6*a third of actual wieght, 4* half, 2* three quaters, then as many of 'the' weight. Works good for me.
Pete
Barbell presses are great for delp development.
Also you may want to try explosive upright rows. Same grip as regular upright rows but bend your back a little so the bar is around thigh level then explode up. All the way up to about neck level or a little lower like upper chest area. These nail your traps too but leave my delts burning like hell.
Also you may want to try explosive upright rows. Same grip as regular upright rows but bend your back a little so the bar is around thigh level then explode up. All the way up to about neck level or a little lower like upper chest area. These nail your traps too but leave my delts burning like hell.
kimchee411
New member
I like to throw in DB presses and Arnolds too. Is it specifically your delts that are lagging or are all your muscles flat? If it's just the delts I don't know about the nutrition theory... then it could just be your form is bad, you don't train them enough, or you overtrain, or just genetics.
