Rear Delt/Chest help!!

[DHew]

What are some good workouts to REALLY HIT HARD the rear delts and upper-mid chest? I feel those parts are lagging behind on my physique. Thanks!

[LittleBitch]

Upper Mid Chest: Incline Cable Flies
Rear Delts: Cable Lat Raises

These exercises won't allow you to lift heavy weight until you've got yourself using good form with the lighter weights first. Need to build these ones up. But I've gained good strength from these exercises fairly quickly and am starting to load up the weight now so hopefullly I'll tear the **** out of my fibres and get massive asap

[MFT81]

^ uh, cable lat raises target the medial deltoid not the rear delt.


Go to youtube, type Chris Cook, there will be like one video of him, its all about rear delts, ive posted it on here before to, really breaks down the form. If your form is congruent with the vid then try these two.

1. Supermans on a incline bench,
To Execute: Find an incline bench that is about 35-40 degrees tall, Also try to find one that will let your arms come forward, when lying face down, all the way with out any of the benchs frame getting in the way. Use either dumbells or weight plates and with a neutral grip, and keeping your elbows slightly bent, pull your arms as if doing a straight arm lat pulldown and contract your rear delts and squeeze for a 1/2 count at the top, you should look like f-ing superman flying through the air with your arms swept back,

I like these cause they help beginners isolate and feel the rear delt working instead of the upper back.

2. Bent over, seated, Rear Delt Row.
To Execute: Sit on the end of a flat bench and bend over slightly at the waist. Grab a pair of db's with a neutral grip and pull your elbows up and back. Squezee the rear delt for a 1/2 count then return to start postion,

these pair really well as a superset with reg bent over rear delt flys, you can use a bit more weight, the movement is really short on these.


Hopefully this makes sense in your minds eye.

[MFT81]

also to further smoke your rear delts do a double drop set on rear delt flys for 3 sets, after doing your last drop set, stand up and do a side chest pose, which incorporates rear delts too. then repeat for opposite arm/side

[LittleBitch]

^ uh, cable lat raises target the medial deltoid not the rear delt.

Ooops :P

[PeteyK]

i suggest doing rear delt rows as the first isolated delt movement

for example like i do them after cleans and presses but before front and side lat raises