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  1. #1
    Registered User Babylon1023's Avatar
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    Lateral raises vs overhead press for shoulder day?

    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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  2. #2
    Athlete bonvec01's Avatar
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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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  3. #3
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    Originally Posted by Babylon1023 View Post
    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?
    They don't primarily work the same muscle.

    Overhead press is primarily front delts, with a bit of side delts, traps and triceps.
    Lateral Raises is primarily side delts, with a bit of trap assistance.
    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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  4. #4
    I'll Rest When I'm Dead ironwill2008's Avatar
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    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 3x10
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  5. #5
    Registered User steelmover's Avatar
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    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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  6. #6
    Registered User Babylon1023's Avatar
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    Originally Posted by ironwill2008 View Post
    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 3x10
    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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  7. #7
    Athlete bonvec01's Avatar
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    Originally Posted by Babylon1023 View Post
    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.
    Then do overhead press, lateral raises and reverse flyes. Skip the front raises.
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  8. #8
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Babylon1023 View Post
    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.

    If I had to cut it down to bare bones, due to time constraints, I'd go with overhead presses and the rear delt move.
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  9. #9
    Registered User Babylon1023's Avatar
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    Originally Posted by bonvec01 View Post
    Then do overhead press, lateral raises and reverse flyes. Skip the front raises.
    Is that because the overhead press hits the fronts more than the medials, therefore keeping laterals will even things out?
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  10. #10
    Athlete bonvec01's Avatar
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    Originally Posted by Babylon1023 View Post
    Is that because the overhead press hits the fronts more than the medials, therefore keeping laterals will even things out?
    Exactly. You hit all three heads of the delts.
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  11. #11
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    ive never even used front raises before, they get hit during any press...from dips to flat/incline bench, shoulder press etc...
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  12. #12
    Registered User LevroneFan2002's Avatar
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    Originally Posted by Babylon1023 View Post
    Is that because the overhead press hits the fronts more than the medials, therefore keeping laterals will even things out?
    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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  13. #13
    Registered User Babylon1023's Avatar
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    Originally Posted by LevroneFan2002 View Post
    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.
    Great! Thanks a lot guys, I love it when I learn something here. BTW does anybody do upright rows (DB or BB) for middle delts or are lateral raises the better move?

    And by rev pec deck do you mean one of these, because that's what I used today:

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    Originally Posted by Babylon1023 View Post
    Great! Thanks a lot guys, I love it when I learn something here. BTW does anybody do upright rows (DB or BB) for middle delts or are lateral raises the better move?

    And by rev pec deck do you mean one of these, because that's what I used today:
    bump
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