rear delts larger than front?

[the People's Champ]

I am the opposite of the typical beach workout person, I love thrashing my back instead of pushing weight trying to achieve moutains of pecs. anyway, since I do a lot of heavy pulling exercises for back, is it unsymetrical to have the rear delts larger/protuding more than the fronts? this won't influence my training, more of a curiosity quiver.

also, bench doesn't seem to hit my front delts as hard as cleans, now that I bench powerlifter style.

 

[coolcolj]

actually I notice a lot of people's rear delts are bigger than their fronts

also if powercleans are hitting your front delts hard your probbaly pulling the bar out too far in front, the bar should be within a couple of centimetres of your body all the way up. This was a mistake I used to do, but I'm trying to fix it.

 

[JOKER47]

I am the opposite of the typical beach workout person, I love thrashing my back instead of pushing weight trying to achieve moutains of pecs. anyway, since I do a lot of heavy pulling exercises for back, is it unsymetrical to have the rear delts larger/protuding more than the fronts? this won't influence my training, more of a curiosity quiver.

also, bench doesn't seem to hit my front delts as hard as cleans, now that I bench powerlifter style.

My front delts get brutalized since I started PL style bench.

Of course, my delt strength has always sucked....


Joker

 

[michaelcoutts]

ahhaha i would die to have my rear delts overgrow my front ones.

What sort of exercises do you do for the back and the rear delts?

 

[coolcolj]

explosive supported rows using the wide grip palms down handles is a rear delt killer - well the one at my gym

Feels like a heavy face pull - sorta. And I can really brutalise the unit when exercising, epxlode it so hard the plates bang the bar

 

[the People's Champ]

actually I notice a lot of people's rear delts are bigger than their fronts

also if powercleans are hitting your front delts hard your probbaly pulling the bar out too far in front, the bar should be within a couple of centimetres of your body all the way up. This was a mistake I used to do, but I'm trying to fix it.

interesting. when I first started doing cleans, I pulled them from the ground, and with a wider than normal grip. now, after I had seen a couple of clips and know a little more about them, I have closed the grip a little bit to about shoulder width, and have started to practise and train on my flexibility(wrists, triceps, etc.) I will try next time to pull the weight a little closer to my body and see what happens then.

 

[coolcolj]

Don't get your grip too close man, that will make it way harder on your wrists. myself and most oly lifters use a grip that's about the same was what you get if you stick out your thumb and mark it off the edge of the smooth area. So about 3-4 inches off the smooth area. Pretty much the same grip I use for overhead presses, wider benches, squats and so on.

You will find the powercleaning with the bar real close is like deadlifting, it makes the weight feel much lighter, and it's a lot easier to rack it when its just an inch in front of your shoulder - you just dip under the and boom its done. Especially with heavy weights. I was having probs with anything higher than 185lbs before, the other day I was doing cleanpulls with 225lbs and it was much easier than expected with it real close, I feel I maybe be able to powerclean that the next time I max out

BTW aren't you dipping? That should help your front delts up in size, they sure have with mine!

 

[the People's Champ]

Cool, thanks for the reply CCJ. the last set of hang cleans I was practicing with the form, and that time, I did dip which helped out a lot. I figured the best grip is the most comfortable grip, but I saw some clips that you had posted with some guys doing cleans with a shoulder width grip. probably explains my my wrists hurt while pulling. They seem fine with a wider grip. thanks for the feedback

 

[louden_swain]

I have never seen this. Most have front delts significantly larger than the rear.

 

[jeremys]

i wish i had that problem! actually my shoulders are too fat to tell much shape, but even at 25%, i can see the delts dance under the skin when doing a side-chest. but my shoulders look flat and thin from the front and side..