shoulder exercises questions...

[ascendant]

i know that shoulder presses are for both the front and side delts, but i have no concerns on developing my front delts considering they're already overdeveloped. however, i figured if i can incorporate shoulder presses into my routine to target the side delt, it might help a lot in adding some extra thickness and width to my delts considering right now i don't do any heavy pressing movements for them. now, the issue is, how do i make the movement target my side delts primarily over my front delts? if i remember correctly, the way to do this is to go with a wider grip on the barbell when pressing overhead. another option is to do them behind the head, but rotator injuries keep me from doing them without severe pain in my shoulder joints right now. anyway, if anyone can give me some feedback on that, i'd appreciate it.

also, what have you guys found to be the most effective for adding size to your side and rear delt heads? for my rear delts, the best for me has seemed to be bent over rows while keeping the elbows flared out to target the rear delts over the back.

as far as side delts, seems like side laterals with peak contractions worked best for me so far. however, i'd like to add some more size to both the side and rear delt and would like to hear some feedback on what you guys found helped you add the most significant size to both side and rear delt heads. thanks in advance guys.

[zodiac666]

i have always dumbbell presses for my side delts. you can adjust them so they hit your side delts more. also when you press them up dont go in an arc at all, just press them straight up. another thing you could do is slightly pre-exhaust them with side laterals.

the only thing i have ever done for rear delts is bent laterals. but they are also hit pretty hard during my back workout.

[ascendant]

i have always dumbbell presses for my side delts. you can adjust them so they hit your side delts more. also when you press them up dont go in an arc at all, just press them straight up. another thing you could do is slightly pre-exhaust them with side laterals.

the only thing i have ever done for rear delts is bent laterals. but they are also hit pretty hard during my back workout.

thanks for the info bro. i think the pre-exhaust with side laterals might be a good idea for me prior to the dumbell presses.

as far as my rear delts, i just think they could use a lot more size. when i stand normal, they look decent. however, when i flex my shoulders, my front delts just seem more developed IMO. i'll have to get a shot of them sometime this week and post them up and get your guys opinions.

[mateo112]

for the rear delts i like doing pull downs behind my neck. doing these really hit those rear delts. gives me a nice burn sensation