Help! My Post. Deltoids are lacking severely and I can't find anything to shock them into growth. Any advice would be appreciated.
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Thread: Posterior Deltoid Exercises
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12-22-2007, 04:52 PM #1
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12-22-2007, 04:57 PM #2
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12-22-2007, 05:12 PM #3
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12-22-2007, 05:23 PM #4
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12-22-2007, 05:26 PM #5
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12-22-2007, 05:31 PM #6
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12-22-2007, 05:42 PM #7
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12-22-2007, 05:42 PM #8
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12-22-2007, 05:44 PM #9
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Real delt flys worked for me a lot.http://www.healthstylesexercise.com/...r-Delt-Fly.jpg
Also bent over dumbell reverse flysI love Nissan ...*|Misc Strength Crew|*...>October 16th 2009, Never Forget <
..........ZachSmash is my brother.
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12-22-2007, 06:48 PM #10
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and they won't!!!! because they are all adjunctive movements for building true size in the posterior delt region.
true size in that area is achieved by weights that you could never handle with those kind of isolation movements: it comes from either: HEAVY PRESSING, or HEAVY LAT WORK!
1. even though they are despised on here, militaries behind the neck and even just militaries in general, assist in the growth of the posterior delt more than they are acknowledged for, even though they are mainly targeting the front delt.
2. heavy lat work is mandatory!!! any sort of rowing, or overhead pulldowns, using very heavy weights will go a long way towards building size in the rear delts.
once you start doing strict lat pulldowns where you accentuate the negative with over 200 pounds, you will experience a soreness in your rear delts that you never imagined.....
I have always been supportive of isolation type movements and they are part and parcel of a total system...but that system had also better include some of the things I mentioned above.
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12-22-2007, 10:11 PM #11
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12-22-2007, 10:32 PM #12
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Pump it
Something that the posterior deltoids respond very well to is simply goign for a pump. Most exercises can grow from just a few reps and going to failure. With posterior delts, TUT is an important principle. Do not attempt to stat chase with this muscle, you'll get better results just grabbing a few granny dumbells and going for it. It's a very small muscle, and the leverage from holding a weight at the end of your arm plus the weight of the arm itself adds up to very little weight being needed for effective resistance. I'm not even kidding, I'm a strong fellow and 5 pounds is still sufficient for me. How bad do you want it, enough to leave your ego at the door?
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12-22-2007, 10:36 PM #13
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12-22-2007, 10:40 PM #14
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12-22-2007, 10:44 PM #15
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12-23-2007, 03:34 AM #16
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12-23-2007, 04:09 AM #17
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12-23-2007, 05:22 AM #18
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Some of it may be a lack of activation. You really have to consciously contract the rear delts on any move to work them. Make sure you pull your shoulders rearward on any back move. Gargani's post about pulldowns/negatives is a good one.
Also, try side-lying DB raises. Your arm goes from parallel to the floor to perpendicular. Find the best angle to contract your delt at the top. It actually makes the fly easier, but since you are not fighting gravity as much due to a shortened lever and don't have to balance your torso as much, it may allow you to get that MMC you need to fry the posterior delt."Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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12-23-2007, 07:58 AM #19
I think rear delts are a muscle that you really need to have a good mind-muscle connection. SOme exercises I like:
- Reverse Pec Dec (I love this one)
- Chest-Supported Lateral Raises (Set the incline on a bench to about 45 degrees - the same as an incline BP. Then just do lateral raises. Squeeze your rear delts at the top. Make sure to raise your pinky at the top as well.)
- Wide grip pullups.
- All sorts of rows.
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12-23-2007, 03:43 PM #20
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Btn Press
So today I met the third physical therapist claiming that BTN press withs posterior deltoid. He got all into it when I said he was full of it and said that it's not the outer head but the inner head beind worked and stuff. I'd like to hear more on it, even if it is just steaming bs.
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12-23-2007, 03:53 PM #21
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Here are a few exercises I do for shoulders.
http://xercisefactor.com/view_video....d897474079c147
http://xercisefactor.com/view_video....c0343a2395834d
Will be uploading more once my wrist heals.Share and Find videos of exercises
http://www.xercisefactor.com
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12-24-2007, 03:14 AM #22
- Join Date: Jun 2007
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12-24-2007, 05:11 AM #23
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12-24-2007, 11:15 AM #24
- Join Date: Jun 2007
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12-24-2007, 11:38 AM #25
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12-24-2007, 11:47 AM #26
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12-24-2007, 11:50 AM #27
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12-24-2007, 02:57 PM #28
I use bent over lateral raises and I also like to do my seated cable rows with a short (20" or so) straight bar that's usually used for curls or tricep pushdowns. An overhand grip on that straight bar really hits my rear delts, lower traps, and back really well.
6'3"
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12-24-2007, 03:30 PM #29
My favourite exercise for this is reverse cable flies starting with your right arm crossed way over to your left, and going out as far as you can. Really focus on as large of a range of motion as possible.
A new exercise I've been doing recently however which has helped in rear delt development is a variation of the rear delt fly. Go on an incline bench facing forwards, and supporting yourself with your knees and chest. Grab some light dumbells and fly them backwards until your arms are parallel with the ground. Really focus on the rear delt on this one, to minimize lat movement.
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