I need more delts

[JollyRogers]

What’s a good mass builder for front delts, I need to round off the shoulders more, I do inclines for my chest, but I wanted some isolation work on the delts.

How do I get that rounded look that blends in with the delt, both the same proportion? I’m trying to even the shoulders basically with the delts blended in with them both big. Does anyone have any ideas, Thanks?

 

[The Red Dragon]

Anterior deltoid
-front raises (not sure if this is healthy for the rotator)
-any type of supined/incline pressing
-overhead presses
-dips

Posterior deltoid
-any back workout that causes your arms to draw backwards (rows, pullups shit like that, basically any workout that requires a pull where your arm draws backwards)
-rear raises, these actually hurt for me but some are comfy with it
they're basically lateral raises but you're bent at a 90 degree angle with your hips being the vertex

Medial deltoid
-upright rows (not sure if this is safe)
-overhead presses
-lateral raises
I hate how you can't hit these in (Safe) compound exercises and they're probably my favorite deltoid head.


Of course...you need to hit all three heads for optimal growth. I've seen upperbody people who were missing rear deltoids, looked really funny

 

[gonelifting]

"Medial deltoid
-upright rows (not sure if this is safe)
-overhead presses
-lateral raises
"I hate how you can't hit these in (Safe) compound exercises and they're probably my favorite deltoid head."


I`ve read a loooong time ago that ARNOLD PRESS hits the medial head. Is this true or old outdated news?

am I stuck in the 80`s? lol

 

[IronLion]

what is an Arnold Press, sorry I was barely alive in the 80's

 

[Vulgar_Display_Of_Power]

Hey IronLion-

Was that you that was at the Tulsa PL meet yesterday?

 

[IronLion]

check your pm's bro

 

[Vulgar_Display_Of_Power]

Iron-
check your Pm's now guy!

 

[gonelifting]

Arnold press -I believe went like this, Starting position dumbells at your shoulders palms facing each other (or maybe facing behind the lifter) then as you press up rotate the dumbells outward to end up (palms) facing forward. then back down to starting position. stresses medial delts

 

[JollyRogers]

My rear delt is ok; I need bigger front delts to make the upper chest more prevalent, thickness below the chin !

 

[JollyRogers]

This is where I mean in this picture, maby I dont know what im talking about lol

http://www.hpphoto.com/servlet/LinkPhoto?GUID=7e8e1291-1563-7d7f-2193-91ec4b9cf138&size=

The pic is 4 months old Ive been bulking now

 

[Mike_Rojas]

That arrows pointing to the upper pecs..

 

[gonelifting]

THAT is one of those "you need more mass" type of replies you`ll get. There`s a fine line there between your delts and upper chest.

btw, I was talking about medial head = side delt, not rear delt.

 

[IronLion]

I see what you are talking about, and here are some suggestions:

1. Switch to a PL bench, it will stress your front delts more
2. Incorporate some type of OH pressing with a pronated grip, like the Arnold Press but with no rotation. elbows stay below and in plane with your hands.
3.Olympic Style High Pulls

Pick one that best fits your training style, I recommend a combo of 1 and 2

 

[JollyRogers]

Is there another muslce there underneth? or is that the upperchest, cause to me, its like another muslce is there? hmm

edit: why did my post go underneth yours wierd...

thanks Ironlion

I will try what you said

 

[The Red Dragon]

Yeah theres the sternal pectorals (your tits) and the clavicular pectorals (the one right under your collarbone)
Arnolds are basically shoulder presses but you start with a supinated grip at your chest, force your arms straight up while rotating to a pronated position. It's not good for the rotators I hear but whatever. I like how the anterior deltoids make my biceps bigger (gives a second bump on a bicep flex) and yeah it does great things for your chest.

 

[Lee]

front raises, shoulder press

 

[JollyRogers]

Yeah theres the sternal pectorals (your tits) and the clavicular pectorals (the one right under your collarbone)
Arnolds are basically shoulder presses but you start with a supinated grip at your chest, force your arms straight up while rotating to a pronated position. It's not good for the rotators I hear but whatever. I like how the anterior deltoids make my biceps bigger (gives a second bump on a bicep flex) and yeah it does great things for your chest.

could someone post a video on this or a drawing..please lol

 

[The Red Dragon]

Certainly

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

http://www.theministryoffitness.com/mof/library/anims/arnolds.htm

 

[JollyRogers]

Awesome, looks like it would help with that pesky area, hey what do you think about doing cleans up above for reps, think that would be good as well or would arnolds be better since its more iso work.

 

[Deleted member 33117]

Hmmmm.....your problem is not your delts, your pecs are a bit underdeveloped and your have a narrow colarbone..but your delt development (at least anterior and medial which I can see) is not lagging behind the rest ofyour upper body. You can offset the narrow look somewhat by adding alot of mass to the medial heads, try smith machine militaries and dumbell upright rows (wider lats would help as well). Focusing on incline barbell or dumbell presses might help with your delt-pec tie-ins. Overall, though, I think your pecs and front delts would come up if you focus strongly on pressing movements and weighted dips in your routine.