Delts help

[free_spirit]

Something diffrent...from my 3 years at the gym and trying all sorts of shoulder excercises. The one that really got my delts to grow and also strengthen my rotator cuffs was oddly 'Side-Lying External Rotator'. I'll also sometimes super set it with 'Lying lateral raises'. I personally found lying sideways pressed to the floor, helps really focus the weight on the delts and keep it controlled.

I also do another dark horse to finish off my shoulders, which is 4 sets of trying to hold your body weight doing 'Planches' as long as possible. Pressing all your bodyweight on the shoulder position, in which now i can actually planche a few seconds in the air. Which is cool . lol.

I always found that my traps were getting worked more with my Upright row...maybe it was too heavy. I'll experiment with it again in my next work out.

I also do Military Press and Rear Delt Rows.

Hope that helps.

[Voland]

Thanks guys!. I'll experiment with your advises.

[Voland]

Something diffrent...from my 3 years at the gym and trying all sorts of shoulder excercises. The one that really got my delts to grow and also strengthen my rotator cuffs was oddly 'Side-Lying External Rotator'. I'll also sometimes super set it with 'Lying lateral raises'. I personally found lying sideways pressed to the floor, helps really focus the weight on the delts and keep it controlled.

I also do another dark horse to finish off my shoulders, which is 4 sets of trying to hold your body weight doing 'Planches' as long as possible. Pressing all your bodyweight on the shoulder position, in which now i can actually planche a few seconds in the air. Which is cool . lol.

I always found that my traps were getting worked more with my Upright row...maybe it was too heavy. I'll experiment with it again in my next work out.

I also do Military Press and Rear Delt Rows.

Hope that helps.

Just so I don't get wrong. You do this http://www.atlantaswimming.com/healt...s/Page1046.htm right?
With a heavier Db I guess. I could try that i've seen some dudes at the gym doing something similar but standing and with cables.

[free_spirit]

Yea...similar.

I do it with more movement, and can actually get a real good feeling that the Delts are getting worked. In the link below, scroll down to Side-Lying External Rotator.

http://www.bodyresults.com/E2RotatorCuff.asp

Also, it really really helped strengthen my rotator cuff and fix any pain I use to get under heavy weight of Bench Pressing!

Hope that helps.

[Chode Logan]

Everything worthwhile has more or less been covered in here, just a couple things to add. I'd say do dumbell AND barbell presses, and skip the front raises. Doing front raises all the time you might end up with savage front delts and nothing in the back. Your front delts get crushed from all the pressing, I would only include this exercise if you notice them becoming a weak point. Hit the rear delts, just start out very very light.

Go heavy on the presses, and lighter with the raises. I used to do lateral raises with 50's. My shoulders grew but I developed injuries. I now use 30's and much better form and they have grown far past the point they were before.