i just cant seem to get them big, my antiors are way too big, and theres this slant i just hate... any idea? im still working on my medial head to. im thinking i might need to do them twice a week.
Associate Member
i just cant seem to get them big, my antiors are way too big, and theres this slant i just hate... any idea? im still working on my medial head to. im thinking i might need to do them twice a week.
AR's Personal Trainer
what do you perform for posterior delts? rowing movements also work them out. i personally designate 3-4 sets for them on delts day because they lag for me as well. feet together, seated alongside a bench doing reverse fliys slight elbow bend pinky fingers outward.
AR's Personal Trainer
^^while im entirely bent over looking forward
Associate Member
ill start out with behind the neck miltary press on the smith machine, 3-4 sets about 8 reps. then ill do the side raises 3 sets 8 reps with hands like pouring a water jug, reverse pec deck again 3 sets... baisically i dont hit my front antior delt, all my excercises come from the medial or postior
Senior Member
Start with rear delts first. eattrainrest has the movement down, I out alittle more bend in my elbows that way I can really Squeeze and contract my rear delts for a full 2 seconds at the top of the movement. Almost all back movements use your rear delts.
AR's Personal Trainer
i would not ever perform exercises behind the neck. and yes, you do hit your anterior delt when performing and kind of pushing motion.Originally Posted by vingtor
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Why do so many people think pressing behind the neck somehow hits their rear delts? This is still 90% anterior with maybe 10% lateral which leave ZERO for posterior.
Senior Member
^^x2
AR's Personal Trainer
lol yep any presses will work the anterior head, not posterior.
Junior Member
try some reverse cable rows your left hand grabs the right and the right grabs the left handle. Extend your arms out, it works wonders for me
Member
Military press hits all three am I wrong on this ?
AR's Personal Trainer
yes your wrong
Member
Umm NO I am not wrong I check with a few people I know, And I am sure the know more than you. And they have Informed me that the millitary press hits all three. So I will go with them on this one.
Senior Member
Well who ever imformed you of that is WRONG. Military Press works the anterior head almost exclusively and alittle on the medial head. You need to listen to eatrainrest. He know what hes talking about.
Senior Member
I would like to see someone's rear delts who has only done military press for shoulders. I guarantee that they are obsolete.
Member
Wife is an orthopedic surgeon and she tells me differently and so do her colleges SO you saying that they are wrong hmm 60 years experience and they are wrong.
Senior Member
Yes thats correct. Their degrees are not even in the exercise field and they are not Exercise Physiologist.
Member
All 3 of them started out as Exercise Physiologist that my friend is how they,she went in to sports medician.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
The rear deltoid does NOT shorten during the positive or concentric phase of the motion, therefore it is not being stimulated. This is anatomy and kinesiology 101.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
You have much more than 60 years of experience in this thread by several people with knowlegde both textbook and practical. You keep doing presses and I will keep doing rear laterals and lets see who has the best rear delts.
AR's Personal Trainer
AR's Personal Trainer
if your so confident with your answer why would you ask a contradicting question in your statement.. sounds to me liek your soft for criticism.
physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
look seperat the shoulder work out to do rear delts a seperat day so you hit them hard and just focus on the rear delt... i used to lack there as well and a pro told me the above advise in a three months he came back asking what i was using (aas) cause of the growth i had put on in that area... i sure he was just pumping me up but his advise was solid
any ways i limitted the sets to 9 ror 10 and now i own two full bowling balls / shoulders
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Thats not going to do him a damn bit of good if he dedicates a day for rear delts and does pressing movements for them.
Anabolic Member
its pretty simple really the muscle that shortens is the muscle getting worked
so when ever your pressing its really not going work the posterior delt
Anabolic Member
i disagree
Member
Man all this reminds me of that machine alot of people mainly used for chest flies, but if you sit on it backwards you can really hit your rear delts. DAMN I MISS IT! I have a bad back and not a fan of any movements I have to bend over.
Anyone know of the machine? Have you ever used it?
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Yes, its called reverse pec dec.
AR's Personal Trainer
im not a fan of this for rear delts id much rather use the seated dumbell variation or bent over cable crossovers any day
Member
We had a perticular one when I was in the military, never seen it at a gym since 6yrs ago. Anyway this thing was the shiiiiat, my rear delts wear totally targeted. Everytime with bent overs when I could, it would work them, but just didn't get them the same. Cables are nice too, got to love cable work but I hate being limited got to change it up and freeweights on this one just suck for me. Damn I just spent like an hour trying to find the same one online, can't find it.
Thanks fireguy1...
Ok now back to this guys thread didn't want to steal it for too long.
Last edited by kickinit; 07-28-2009 at 03:14 AM.
Junior Member
why dont you get your wife to train you then ?
Banned
another good excercise is if you can find a bench high enough to lay on your chest ond do reverse flys. As for the rest of the argument going on here, all muscles being fibrous contractile the more directly you can contract the muscle the better you isolate it look at a diagram of the straitions of your muscle and use common sense. It reall is that easy, with the exception of the larger groups in which you will want to find a wider range of angle to hit it with to complete the tear down of the entire muscle
Senior Member
X2!!
I love that exercise.. Doesn't take much weight either and im feelin it!
Senior Member
lol what a pu$$y thing to say!
Associate Member
What about power cleans? do they work posterior delts?
The Over Analyzing Nattabolic
when u bench press are u chest or shoulder dominate naturally?
this is common thing, people either get get shoulders or chest IMO.
lemme know and il help ya
Senior Member
Reverse cable crossovers are my favorite!! Its a pin point contraction!!
AR's Personal Trainer
cleans will use your traps but its a compound movement not geared for maximal size gains because it focuses on neuromuscular tissue. you want to build up traps call on genetics and heavy shrugs
Associate Member
so should i even do power cleans? or am i just wasting time?
Associate Member
power cleans and power snatches from the ground or from hip will build fast twitch muscle fiber and improve athleteism. the problem is most people perform them incorrectly. if you're going to do them, they must be done explosively with a violent and full hip extention. keep your torso and upper back tight. they help your posterior delts. another movement that will help is the muscle snatch.
this is the muscle snatch
http://www.youtube.com/watch?v=8-ysrXQ_GlQ
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