I just finished "shoulder day" on my split and have a question about the exercises I've chosen. I want to give the shoulders a well rounded workout that will benefit functional strength. I've chosen a seated rear delt fly for my rear delts, front DB raises for my front delts, but for the middle delt I'm wondering if an overhead DB press (which I've been doing) or lateral DB raises would be better for working that muscle. They seem to have two completely different ROMs yet the work the same muscle. Weird. Any thoughts?
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06-05-2009, 06:10 AM #1
Lateral raises vs overhead press for shoulder day?
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06-05-2009, 06:54 AM #2
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I would definitely recommend overhead press. You can use heavier weights and it his the medial delts as well.
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06-05-2009, 06:58 AM #3
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06-05-2009, 07:00 AM #4
Overhead presses will bring a lot of front delt into play, along with middle delt. For middle delt, lateral raises will more-directly target them, but why not use both? Something like this:
Overhead press 3 sets of 6-8 reps
Bent lateral raise 3x10
Lateral raise 3x10
Front dumbbell raise 3x10No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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06-05-2009, 07:01 AM #5
i would replace the dbell raises with the bbell press due to more weight can be used for building mass in the shoulders. There is nothing wrong with any kind of dbell raise its just more of an isolation lift where the bbell press is a compound lift. For rear delts up right rows have always worked very well for me. As for the middle delt dbell press is good, but the better your form is the more it will hit the middle head. If you start to arch your back to much the front delts will take over the lift. Also the reverse fly is very good for the rear delt.
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06-05-2009, 07:09 AM #6
I suppose I could, but since my workout timeslot is only about 60 minutes I typically only have 30 minutes for weights and 30 minutes for HIIT, so I'm trying to get a "basics" routine going without too much overlap since I'm on a cut and won't be gaining muscle anyway. Do hope to bump up CNS strength though.
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06-05-2009, 07:12 AM #7
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 35
- Posts: 2,243
- Rep Power: 1910
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06-05-2009, 07:17 AM #8No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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06-05-2009, 07:22 AM #9
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06-05-2009, 07:27 AM #10
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 35
- Posts: 2,243
- Rep Power: 1910
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06-05-2009, 07:28 AM #11
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06-05-2009, 07:29 AM #12
Overhead Press is primarily front delts, it's a front delt exercise. Little medial delts tbh.
The typical shoulders/traps routine is an overhead press for the front delts, side laterals for side delts, rev pec deck/rear laterals for the rear delts, then shrugs to isolate traps at the end.My routine:
Mon - Biceps
Tues - Triceps
Wed - Biceps
Thurs - Triceps
Fri - Biceps
Sat - Triceps
Sun - Rest
You can't see back and legs, don't waste your time with that nonsense!
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06-05-2009, 07:40 AM #13
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01-29-2012, 11:40 AM #14
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05-25-2018, 05:32 PM #15
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05-25-2018, 05:39 PM #16
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