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Please list what you do for delts for overall MASS. Detail and seperation are of no concern.
Your core exercise for deltiod MASS
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maxmuscle66
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Two favorite exercises of all time are...
I start off with good old fashion upright rows..... thickens my traps and works the hell out of my posterior delts.... Next, I hit the behind-the-neck press because they really attack the median and anterior heads of the deltoids..... thats them...... I do other exercises too; however, these are my two favorite ones!!!!!
Maxmuscle66
I start off with good old fashion upright rows..... thickens my traps and works the hell out of my posterior delts.... Next, I hit the behind-the-neck press because they really attack the median and anterior heads of the deltoids..... thats them...... I do other exercises too; however, these are my two favorite ones!!!!!
Maxmuscle66
Arnold press is the stuff
I love doing arnold presses then doing upright rows. Another good thing I've found to blast your delts is this
Lean on a high incline 80 degree or so, then lift your arms straight to the sides, swing foward, lower, raise in front again, swing to the side and lower. Thats one rep 4x8 and you'll be nice and tired
I love doing arnold presses then doing upright rows. Another good thing I've found to blast your delts is this
Lean on a high incline 80 degree or so, then lift your arms straight to the sides, swing foward, lower, raise in front again, swing to the side and lower. Thats one rep 4x8 and you'll be nice and tired
Re: Forgive my ignorance
They're similar to regular db press except you start with the db at chest level palms facing you{like you're doing curls} and rotate your palms away from you as you press the db up, ending like regular db press, and return to starting point. Kind of hard to explain. they're great for your shoulders .
The One said:
They're similar to regular db press except you start with the db at chest level palms facing you{like you're doing curls} and rotate your palms away from you as you press the db up, ending like regular db press, and return to starting point. Kind of hard to explain. they're great for your shoulders .
MonStar1023
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Barbells & Dumbbells for BIG DELTS!
edgecrusher
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Barbell presses are the best overall for developing size and thickness. But they also produce a lot of ware and tear on the shoulders.
edgecrusher
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ThickLEE said:
I agree, I just meant out of those 2 movements the barbell was les joint friendly.
Without a doubt
The best excercise ever (for me) was finally switching to standing barbell press. The whole lift from the floor thing is very motivating, get some chalk- sling that barbell up to your collar bone and press out a few reps.
You can use a slight cheat (bounce ) with your legs, but really focus on the negative portion (strict form).
My shoulders finally started to grow- (and caught up with my chest and arms ) after I added this in.
The best excercise ever (for me) was finally switching to standing barbell press. The whole lift from the floor thing is very motivating, get some chalk- sling that barbell up to your collar bone and press out a few reps.
You can use a slight cheat (bounce ) with your legs, but really focus on the negative portion (strict form).
My shoulders finally started to grow- (and caught up with my chest and arms ) after I added this in.
ChinkNasty
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always been FULL power cleans (that is, plus the pressing movement), push presses, and standing upright rows (strict and with assistance from leg drive sometimes)...and then arnolds, side/front raises..blah blah
JohnnyCoho
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Dont think you really can pick one core excercise?!?! Where's Bench in there?
Each hit a Anterior, Middle & Posterior deltoid different,..then ya got other parts that make up your deltoid chain as well...Pec major, Teres, Infra & Supraspinatus.
So for me my "Core" delt lifts would be; Bench, Up-right rows, and Rear Delt Cable Crossovers
Each hit a Anterior, Middle & Posterior deltoid different,..then ya got other parts that make up your deltoid chain as well...Pec major, Teres, Infra & Supraspinatus.
So for me my "Core" delt lifts would be; Bench, Up-right rows, and Rear Delt Cable Crossovers
ghettostudmuffin
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GhettoStudMuffin's Cable upright rows kills my traps and rear delts. I just developed it in the gym after modifying it from an exercise a fellow trainer taught me. It's a 4 phase movement haha.
I start with a short straight bar hooked to the floor cable and grip 6-8" apart. I keep my feet close together and lean back. Then I pull my shoulders straight back, then up, then I row the bar up 4-5" and scrunch them some more, then holding that scrunch I row the bar up the throat level, then lower it slowly and let my shoulders roll forward back down to the starting position. That's one rep. Each one of those scrunches is it's own part and should be squeezed itself before preceding to the next scrunch. This may sound stupid, but it fucking works.
A
I start with a short straight bar hooked to the floor cable and grip 6-8" apart. I keep my feet close together and lean back. Then I pull my shoulders straight back, then up, then I row the bar up 4-5" and scrunch them some more, then holding that scrunch I row the bar up the throat level, then lower it slowly and let my shoulders roll forward back down to the starting position. That's one rep. Each one of those scrunches is it's own part and should be squeezed itself before preceding to the next scrunch. This may sound stupid, but it fucking works.
A
Tom Treutlein
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Why's that, nate?
No one exercise really. Ive always done a large variety of exercises and high volume. Lately my delts have come up alot just from incline and flat benching (many sets to failure). I was also hitting shoulders seperately as well. Often I just use side laterals with dumbbells for my seperate shoulder work. I get enough presses from the benching. When I was doing shoulder presses Id use dumbbells. I like those alot. I also like the cybex plate loaded shoulder press. Was doing that some months ago as well.
kimchee411
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I always start out with either dumbell presses or arnold presses, then mix it up with 2 among lateral raises, bent over laterals, upright rows, front raises, and military press machine, and finish with 4 sets of shrugs.
bignate73
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Tom Treutlein said:
a number of reasons. after a stint of OLY lifting, I realized how weak my core was. with an standing overhead press you really can tell. the difference between my seated military press and my standing was staggering, so I decided to focus more on bringing the 2 closer together. Im not opposed to using dbells but I just never get around to it. I guess I just like pressing with the bar.
Steve The Bluesman
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Re: Two favorite exercises of all time are...
Damn, those are the two body killers as far as shoulder execizes go..Uprights can damage the rotator cuff, and behind-the-necks can make pinch nerves in the neck.
I never do either, but YMMV.
Standing Front BB presses and lateral raises...
Bluesman
maxmuscle66 said:
Damn, those are the two body killers as far as shoulder execizes go..Uprights can damage the rotator cuff, and behind-the-necks can make pinch nerves in the neck.
I never do either, but YMMV.
Standing Front BB presses and lateral raises...
Bluesman
R
roidpuple
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mine is lateral raises... I have a hard time with delts growth because my traps always take over... so i do lateral raises with my shoulders pushed down... so my traps do not get worked.... most presses are working your front delt anyway...
so i focus on my middle head... if elbow is down at all workes front head.. and if elbow is to high goes to rear head.... so i like to get is just perfect and plast the fuck out of my middle head...
so i focus on my middle head... if elbow is down at all workes front head.. and if elbow is to high goes to rear head.... so i like to get is just perfect and plast the fuck out of my middle head...
love 2 lift
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Usually seated behind the neck press first then 3 or 4 sets of standing militaries.
I switch up with dumbells every couple of shoulder workouts. Upright rows, Plate front raises, Side laterals and Rear Laterals make up the rest on Shoulder day.
I have noticed a lot of growth when I switched to a 8,6,4,2 rep range<for the mass builders>.
I switch up with dumbells every couple of shoulder workouts. Upright rows, Plate front raises, Side laterals and Rear Laterals make up the rest on Shoulder day.
I have noticed a lot of growth when I switched to a 8,6,4,2 rep range<for the mass builders>.
M
Mr_MAX
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i think all of those presses are mostly working your anterior head...( front head )
middle head is what ... most are aiming for... .. and it only gets indirect work..
middle head is what ... most are aiming for... .. and it only gets indirect work..
Yes compared to seated variations but other exercises do a lot more since you can apply more weight and the range of motion through which the core is involved is greater. Still, standing overhead work requires its own unique variation of stability and IMO it's certainly very worthwhile to make it your primary overhead work.wesley90 said:
R
roidpuple
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.....I also like.. side bends for deltoid mass..
Strength is really my only concern.
Monday:
Log Clean and Press (heavy normally)
2 3/8" Axle Press/Jerks from racks (standing), 1-2 sets, heavy
Axle Push Press: 1 set sith 310, 1 set with 290, one set with 270 optional
Axle Strict Press: 1 set with 220
Incline Bench Press: couple sets
Incline Log Press: couple sets if I have much left
Crucifix Flyes: 1 set
Thursday (after lats, biceps, and close grips)
Seated Back Supported Overhead Dbell Press: did 50's for 25 this week.
My Monday workout takes about 1 hour and 15 minutes. On Thursday I did back, biceps, triceps, shoulders, and abs...in 29 minutes.
B True
Monday:
Log Clean and Press (heavy normally)
2 3/8" Axle Press/Jerks from racks (standing), 1-2 sets, heavy
Axle Push Press: 1 set sith 310, 1 set with 290, one set with 270 optional
Axle Strict Press: 1 set with 220
Incline Bench Press: couple sets
Incline Log Press: couple sets if I have much left
Crucifix Flyes: 1 set
Thursday (after lats, biceps, and close grips)
Seated Back Supported Overhead Dbell Press: did 50's for 25 this week.
My Monday workout takes about 1 hour and 15 minutes. On Thursday I did back, biceps, triceps, shoulders, and abs...in 29 minutes.
B True
Mithrandir
New member
What is a jerk and a snatch? I know the messy version of the first and the movie version of the latter, and both are already perfectly exceptable.
How to get a mad ass side delts? most of these ex. hit the fronts, I do rear, but teh only side I do is raises, are there any other good ones?
Thanks.
Mith
How to get a mad ass side delts? most of these ex. hit the fronts, I do rear, but teh only side I do is raises, are there any other good ones?
Thanks.
Mith
The Angry Mule
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Upright rowing & seated barbell presses.I find if I go behind the neck with anything remotely heavy my shoulders feel like they want to dislocate. 
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