JP, I meant those super-strict chest-supported rear delt flyes on the incline bench… I don’t usually do those so I have no idea…
For Dead Stop Rear Delt Raises, you can easily work up to the 100’s or more for reps eventually… Even if you don’t weigh anything close to 300 lbs.
And if you do them like a row (or sort of like a DB upright row where you pull the DB’s apart while pulling up) then of course you can use more weight.
Would you do that Wolfe face pull on your back day CC?
I also like doing the rear delt flies with my head supported on a bench, gotta put a towel on there for some cushion though! Bit of a neck workout too haha
[quote]waylanderxx wrote:
Would you do that Wolfe face pull on your back day CC?
[/quote] Whenever my lower back doesn’t feel like super-heavy bent over work, or when my hams are sore… I actually like it much better than cable rows now, too, for the purpose of strengthening your retractors/as an upper back thickness exercise. [quote]
I also like doing the rear delt flies with my head supported on a bench, gotta put a towel on there for some cushion though! Bit of a neck workout too haha[/quote]
Yeah well, the way I’m built and the way I do them, head-supported just doesn’t really work…
Try those dead stops heavy some time (just don’t lose your low back arch and make sure to brace your abs… Like PL benching or deadlifting or whatever)… You could probably do the 80’s or 90’s already, and you can quite a ways past the 100’s eventually… They work well as a rear delt “power” exercise… Or as a regular exercise with higher reps.
CC can u explain the exact setup of those deadstop raises. I really can grasp it.
From what I gathered it seems ur bent-over with dumbbells and have them resting on boxes or something? And go up from there? Seems like you’d do less weight? Can u please try and find a video or just make one of u doing it?
[quote]Akuma01 wrote:
My delt program looks like this:
Compound movement- Military/DB press
Lateral head
Lateral head
Rear Head
Rear head
[/quote]
Good thread Akuma.
That is pretty much my exact Delt routine aswell, except I will usually do a lateral movement first. I think it was Victor Martinez that said “you can never have lateral delts that are too big” so I started doubling the number of exercises I do for my side as opposed to my front. Same goes for the rear delt. Face pulls, standing cable X flies, and Reverse Pec Deck are all staples.
You guys were mentioning the different ways to get a Mind-Muscle Connection while doing a Rear Delt movement with the cables or pec deck.
I have found for the Cable Xs, if you do not let your hands cross at the bottom of the eccentric, but rather stop them 8-10 inches apart, your rear delt is still forced to hold the majority of the weight because of the tension. The other thing I found that helps is making sure NOT to retract my scapula when doing these or a reverse pec deck movement. By keeping my scapula neutral, it allows me to keep constant tension on the rear delts, and not bring my traps, or rhomboids into the movement. I usually do these holding the rubber balls, not the handles.(Make gay joke now plzkthx)
Having your hand in a pronated position (Holding the ball-stops) helps with the effectiveness of the movement.
Of course there is going to be a bit of Scapular involvement, but I figured, if I’m trying to work my rear delt, I might aswell try to minimize outside assistance.
[quote]Cephalic_Carnage wrote:
[quote]waylanderxx wrote:
Would you do that Wolfe face pull on your back day CC?
[/quote] Whenever my lower back doesn’t feel like super-heavy bent over work, or when my hams are sore… I actually like it much better than cable rows now, too, for the purpose of strengthening your retractors/as an upper back thickness exercise. [quote]
I also like doing the rear delt flies with my head supported on a bench, gotta put a towel on there for some cushion though! Bit of a neck workout too haha[/quote]
Yeah well, the way I’m built and the way I do them, head-supported just doesn’t really work…
Try those dead stops heavy some time (just don’t lose your low back arch and make sure to brace your abs… Like PL benching or deadlifting or whatever)… You could probably do the 80’s or 90’s already, and you can quite a ways past the 100’s eventually… They work well as a rear delt “power” exercise… Or as a regular exercise with higher reps.
[/quote]
I actually did them dead stop for a while but my low back always felt too fatigued and it got pretty uncomfortable when I got to heavier weights. I’ll try them again though.
CC, do you do the broomstick stretch with both hands on it like this:
I am trying to get my shoulders nice and flexible (to be healthy, and why not!)
so I am going to start doing these every day!
So Im pretty sure I have small shoulders. Your saying to do these things if you have an overpowering front. What should my shoulder workout look like to hit all 3 heads?
[quote]BearC4T wrote:
So Im pretty sure I have small shoulders. Your saying to do these things if you have an overpowering front. What should my shoulder workout look like to hit all 3 heads?[/quote]
…did you read the thread at all or just skip to the end and post?
scroll up like 3 posts and you see someone directly quoting me on a generic routine for the delts.
[quote]HynesKetchup wrote:
[quote]Akuma01 wrote:
So are these 3 rear delts? And with the cable X’s, what’s the form? Bent over or straight up? I see people doing it on their knees, bent over and standing. I don’t know which to use.
My delt program looks like this:
Compound movement- Military/DB press
Lateral head
Lateral head
Rear Head
Rear head
[/quote]
Good thread Akuma.
That is pretty much my exact Delt routine aswell, except I will usually do a lateral movement first. I think it was Victor Martinez that said “you can never have lateral delts that are too big” so I started doubling the number of exercises I do for my side as opposed to my front. Same goes for the rear delt. Face pulls, standing cable X flies, and Reverse Pec Deck are all staples.
You guys were mentioning the different ways to get a Mind-Muscle Connection while doing a Rear Delt movement with the cables or pec deck.
I have found for the Cable Xs, if you do not let your hands cross at the bottom of the eccentric, but rather stop them 8-10 inches apart, your rear delt is still forced to hold the majority of the weight because of the tension. The other thing I found that helps is making sure NOT to retract my scapula when doing these or a reverse pec deck movement. By keeping my scapula neutral, it allows me to keep constant tension on the rear delts, and not bring my traps, or rhomboids into the movement. I usually do these holding the rubber balls, not the handles.(Make gay joke now plzkthx)
Having your hand in a pronated position (Holding the ball-stops) helps with the effectiveness of the movement.
Of course there is going to be a bit of Scapular involvement, but I figured, if I’m trying to work my rear delt, I might aswell try to minimize outside assistance.
[/quote]
Then there you go. Front head is a fucking eager beaver and jumps into whatever you do if your form isnt On key. So 1 compound movement does the job. You can never have too much lateral head, so 2 movements are thrown in on top of the minor work youll get from the compound movement. The rear head Needs extra work to ensure it bubbles out equally with the front head, to give a solidly round delt look, so 2-3 exercises are needed there.
Has anyone mentioned seated DB ‘powercleans’ like DeFranco does ( DeFrancosTraining.com - Seated DB "power cleans" - YouTube ). I did these today with a reasonably light weight (worked up to 30s) and have never felt my rear delts working like that before
Looks like that would work external rotation more than anything else, and it’s probably easy to confuse the feeling of them working, seeing as the infraspinatus is directly underneath the rear delt. Not a bad thing for shoulder health, but I doubt it’s going to do much for your rear delts.
Ok fair enough. Going to keep them in for shoulder health anyway. The bulk of my delt work is still face pulls, laterals and an overhead press of some sort.
The rear delt is most dominant in transverse abduction and transverse flexion (the only difference is whether the elbow is pointed down or out in reference to the centerline of the torso). I have also found that keeping the scapulae retracted through the entire movement forces the rear delt to work even harder by locking the traps out of the action.
Ok so i didn’t read the whole thread, but i’m guessing this hasn’t been talked about. I can’t for the life of me directly hit my lateral head. My traps take over in all types of raises other than when i hit rear delts. Anyone have any advice on how to hit my lateral head without my traps taking over?
[quote]TD54 wrote:
Ok so i didn’t read the whole thread, but i’m guessing this hasn’t been talked about. I can’t for the life of me directly hit my lateral head. My traps take over in all types of raises other than when i hit rear delts. Anyone have any advice on how to hit my lateral head without my traps taking over?[/quote]
Why would we not talk about arguably the most important head for overall delt appearance? Listen G, im all for helping people, but when the answers are in front of them, i tend to get annoyed quickly.
Read page 1.
Don’t just lift the weight. Flex the muscle being targeted and let the weight come up as a result.
[quote]Akuma01 wrote:
[quote]TD54 wrote:
Ok so i didn’t read the whole thread, but i’m guessing this hasn’t been talked about. I can’t for the life of me directly hit my lateral head. My traps take over in all types of raises other than when i hit rear delts. Anyone have any advice on how to hit my lateral head without my traps taking over?[/quote]
Why would we not talk about arguably the most important head for overall delt appearance? Listen G, im all for helping people, but when the answers are in front of them, i tend to get annoyed quickly.
Read page 1.[/quote]
Alright bud, reread what I wrote. I’m not looking for exercises to hit the lateral head, I’m looking for ways to minimize trap involvement because they tend to take over in all lateral movements. Geez…