>> MEDIAL DELTOID << struggled for years with it, can you help?

[johannes]

Hello there,

New to the forum, first time asking for advice!

I've been doing weights on and off for years, but solid for 2 years now.
I've seen GOOD growth in all muscles except the MEDIAL DELTOID

I've tried
- bent over rowing
- upright rows
- and side raises

I tend to end up with impingement problems with these exercises. I've messed about with doing these exercises at different weights and with different form and action to see if this helps growth or prevents injury.

Nothing seems to help. Are my medials genetically hard to build and is my shoulder shape making working this muscle hard? Or can anybody get big medials? It's the only muscle that's really lacking, what can I do about it? I have huge triceps at the top head and massive posterior delts, with a weeny medial...so damn annoying

Are these the right exercises? I need some golden advice from you experts out there.

Pieter Johannes

Thanks in advance for you advice.

[Papi93]

What type of shoulder presses are you doing, if any? I can help you with that movement when I know.

Have you tried modified wide-grip upright rows or modified db upright rows? By this I mean, only raise the upper arms where they are parallel to the floor. No higher than this or your upper traps will take stress away from the medial deltoids. This is basically a multi-joint side lateral raise, which is a single-joint exercise.

[24labor]

The one thing I notice when people are doing lateral raises is instead of stopping at the top of the motion when your arms are supposed to be straight they usually rock to get the weight past that point.....worthless IMO strict standing or seated side raises(straight arm or bent) is working for me really well

[johannes]

I haven't tried modified wide-grip upright rows or modified db upright rows yet. But this would be certanly something to look at now.

I've avoided shoulder presses so far due to impingement trouble, but this is possibly because I'm using the wrong weight or the form is poor. Would be interested in giving them a go.

I've done most of the shoulder work with weighted pull-up's on a fixed bar and bench presses. Perhaps it would be worth substituting the bench press for a shoulder press, if my shoulders will take it. I need the medial to add some width, I have a crazily deep chest.

Thanks

[Papi93]

Have you tried strengthening your shoulder capsule with exercises like the cuban press, dumbbell external rotations, and front plate raises? Many times shoulder pain is due to a muscular imbalance between your internal rotators and external rotators, with the internal rotators being much stronger. Charles Poliquin has written a great article on this subject called Achieving Structural Balance. It is the best article I have ever seen on developing structural balance in the shoulder complex.

[novastepp]

Have you tried strengthening your shoulder capsule with exercises like the cuban press, dumbbell external rotations, and front plate raises? Many times shoulder pain is due to a muscular imbalance between your internal rotators and external rotators, with the internal rotators being much stronger. Charles Poliquin has written a great article on this subject called Achieving Structural Balance. It is the best article I have ever seen on developing structural balance in the shoulder complex.

can you post that article? i am going to look in teh other forum but no counting on me finding it

[johannes]

I also haven't tried strengthening the shoulder capsule, but would like to add some of your suggestions to my routine.

The article on Achieving Structural Balance would be very useful if you can post it here...

I'm on a short rest at the moment, having recurring trouble with the anterior delt insertion.. Gonna drop the bench back to 310 lbs for a while until it recovers.

Pete

[n4529359]

it is possible you may be mistaken over sized anterior delts with a anterior rotated shoulder

[Papi93]

can you post that article? i am going to look in teh other forum but no counting on me finding it

Check out our other site, Nova. I have it posted in the workout forum. Great read; you will love the article.

For those of you who don't know the site, PM me. It's another AR site, not competition.