I find it really hard to get a good workout in my middle delts, but I’m still doing all the ‘correct’ exercises that should be hitting them- lateral raises and wide upright rows, but they just don’t seem to be working. Can anybody give me any tips as to how to give them a really good workout??
Good form on the lateral raises made all the difference for me.
Do not bend your elbows too much as this pushes the focus to the front delts. Keep palms down. I made this mistake several times. Just my 2cnts’
Lighter weight, higher reps.
I didn’t start seeing results until I did Lateral Raises with about 15-25 reps.
Making sure that the weight you use on the laterals does not activate other muscles, (like the traps) might place the stress more efficiently on the lateral head of the deltoid. Personally, more heavy pressing movements worked better for me to add mass to the delts than laterals.
Ya might wanna look at this:
b r a d f o r d p r e s s
When doing laterals, keep your shoulders “down”, to avoid the trapezius doing all the work. Avoid going all the way down, 'cause you’ll loose tension on the muscle. An isometric hold at the top (1-2 seconds) will help focusing on delts. Hope it helps!
Heavy ass presses.
Laterals, rows, etc will only take your delts so far. Heavy standing overhead press or something of that sort will add beef to your shoulders.
DG
I personally like to superset Wide Grip Upright Rows with Side Laterals.
I start with seated military press, but then move onto the superset where I have worked my way up to 42kg on the WGUR and then I immediately do side laterals with 8kg dumbbells.
I have fairly weak shoulders but I have found this gives me the best results in the mid-delt area.
Tater
[quote]Dirty Gerdy wrote:
Heavy ass presses.
Laterals, rows, etc will only take your delts so far. Heavy standing overhead press or something of that sort will add beef to your shoulders.
DG[/quote]
Although heavy presses will certainly hit the middle delts, wouldn’t you agree your anterior deltoids take most of a pounding from pressing movements. IMHO, cable laterals are better option for some people. You can really control the negative part of this movement and really torch your mid delts a little better.
lateral raise machine (seated) one arm at a time i’ll throw a FST-7 (Hany Rambod) at the end of my shoulder workout. it’s a volume technique and makes a nice feeder at the end of your shit.
[quote]JACKED71 wrote:
Dirty Gerdy wrote:
Heavy ass presses.
Laterals, rows, etc will only take your delts so far. Heavy standing overhead press or something of that sort will add beef to your shoulders.
DG
Although heavy presses will certainly hit the middle delts, wouldn’t you agree your anterior deltoids take most of a pounding from pressing movements. IMHO, cable laterals are better option for some people. You can really control the negative part of this movement and really torch your mid delts a little better.[/quote]
yes the anterior delt does get hit hard during pressing movements…but imo you always want to stick to the exercises that allow you to move the most weight. The most weight usually builds the most muscle.
side lateral the 30’s for example or military press 225? get what I’m saying.
Also I’ve seen vids of markus Ruhl smith machine shoulder pressing like 700lbs…
I think that unless you have a good foundation of muscle the press will still be better off for your dealts as a whole…unless the op is an advanced bodybuilder where his front delt is over powering the middle delt region then I say go with pressing…
DG
Thibs HSS 100: Shoulder Specialization workout has an entire day devoted to the Lateral Head. Check it out.
Strike that! After reading your stats as Prof X posted…You need to focus on training hard with a balanced program and eat more.
You see that beginners thread? Go read it.
Heavy dumbbell presses really made my medial deltoids grow.
Bump up the volume and intensity on the exercises for medial delt, go high with the reps on the laterals.
The OP’s stats:
Weight: 131lbs
Height: 5ft 10
And we are this worried about “middle delts”?
I think the OP needs some shoulders to begin with before trying to specialise.
[quote]Neebone wrote:
I think the OP needs some shoulders to begin with before trying to specialise.[/quote]
There’s actually nothing wrong with training lateral delts directly, however, this thread is filled with nothing but people calling out random exercises while completely ignoring who the fuck asked the question to begin with.
Someone that small doesn’t even have legitimate “lateral delts” to be singling out to this degree. This is like some anorexic kid worried about his brachioradialis muscle or being overly concerned with his “inner triceps head”.
Someone this skinny needs size all over, not random exercises for shoulder isolation tossed at him.
[quote]Professor X wrote:
Neebone wrote:
I think the OP needs some shoulders to begin with before trying to specialise.
There’s actually nothing wrong with training lateral delts directly, however, this thread is filled with nothing but people calling out random exercises while completely ignoring who the fuck asked the question to begin with.
Someone that small doesn’t even have legitimate “lateral delts” to be singling out to this degree. This is like some anorexic kid worried about his brachioradialis muscle or being overly concerned with his “inner triceps head”.
Someone this skinny needs size all over, not random exercises for shoulder isolation tossed at him.[/quote]
Exactly. I dont understand why guys who havent developed at all, virtually, want to specialise. Put some size on first and then work out where you’re lacking.
[quote]Professor X wrote:
The OP’s stats:
Weight: 131lbs
Height: 5ft 10
And we are this worried about “middle delts”?[/quote]
Agreed. For perspective, Miguel Torres (above) is 5’9", 135 pounds. If he asked how to train his middle delts, I’m wondering if everyone would be giving the same answers?
To the OP, watermelon: if you want your delts to grow, you’ve got to grow. Heavy overhead presses and lateral raises (along with squats, deadlifts, and rows), combined with plenty of protein and calories, should get you back on the right track.
[quote]Chris Colucci wrote:
Professor X wrote:
The OP’s stats:
Weight: 131lbs
Height: 5ft 10
And we are this worried about “middle delts”?
Agreed. For perspective, Miguel Torres (above) is 5’9", 135 pounds. If he asked how to train his middle delts, I’m wondering if everyone would be giving the same answers?
To the OP, watermelon: if you want your delts to grow, you’ve got to grow. Heavy overhead presses and lateral raises (along with squats, deadlifts, and rows), combined with plenty of protein and calories, should get you back on the right track.[/quote]
Well, since he really doesn’t have any shoulders, my answer would be yes, he would/should get the same advice as the OP.