I think standing strict military press is a great movement for medial delts. I like the seated version as well, but I think the standing is superior if you are able to do it. I also enjoy bradford presses where you keep the bar moving at all times to create more time under tension. I have been incorporating more John Meadows shoulder exercises, and I think they are great for development.
Which one of the shoulder db press variations hit the medial delt the most?
For example there are pronated grip, neutral grip,supinated grip.
Then there are rotations like from neutral to pronated,from pronated to neutral, from neutral to supinated.
Which one emphasasis the medial delt the most?
[quote]minsarale wrote:
Which one of the shoulder db press variations hit the medial delt the most?
For example there are pronated grip, neutral grip,supinated grip.
Then there are rotations like from neutral to pronated,from pronated to neutral, from neutral to supinated.
Which one emphasasis the medial delt the most?[/quote]
Majoring in the minors. Press 120 lb dumbbells in either one of these positions and tell me if your shoulders aren’t a whole hell of a lot bigger.
FWIW, most people I know do them pronated basically the entire time.
[quote]minsarale wrote:
Which one of the shoulder db press variations hit the medial delt the most?
For example there are pronated grip, neutral grip,supinated grip.
Then there are rotations like from neutral to pronated,from pronated to neutral, from neutral to supinated.
Which one emphasasis the medial delt the most?[/quote]
Why don’t you try LATERALS for the side delt.
FWIW most people only use a pronated grip with DB is that it mimics the hand position of a barbell.
Don’t know why this thread was resurrected, but anyways, the machine lateral raises are probably the best for working the middle delt. I think they were recommended in John Meadows’ shoulder article.
I do laterals too,but the notion is that for best gains one should do compound but also isolation. For isolation i do side laterals. But for compound a need to pick one of these db variations, i want the one which emphasises the mid delt the most.
It doesn’t matter which grip you use, the shoulders act on the upper arm, thats the movement that matters, not the forearms and wrist
Holy shit, I didn’t even realize this thread was old as hell.
Oops.
[quote]SSC wrote:
Holy shit, I didn’t even realize this thread was old as hell.
Oops.[/quote]
Doesn’t matter.
Stuff like this need repeating ad nauseam.
Especially for the compounds-only crowd.
While OH press variations should always be a shoulder training staple, the lateral delts don’t contribute that much to the movement, being only synergists.
The anterior delt and traps do a lot of the work, as do the tricipites.
Here’s some ‘street cred’:
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for the first three years of my training history, I hadn’t done direct delt work; my delts were OK
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then, I started doing MPs, lateral raises and b/o lateral raises; I did that for one year straight and got very good results
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for health reasons, I couldn’t do lateral raises after that year, so I stuck to MP and BTNP; my delts were still developing kind OK-ish
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I couldn’t do any serious and consistent OH pressing for the better part of 2010; my delts had shrunk; 6 weeks ago, I had started incorporating machine lateral raises, 4 weeks ago, I had added db lateral raises; I’m using a high-rep scheme for the delts => my delts look pretty wide, now (though they could use some more of that 3D look you from BIG front delts; rear delts are doing fine).
The gist being: there’s nothing working the middle delts better than engaging this muscle in what it’s designed for: lateral abduction.
Should be a no-brainer, actually 
I have recently started incorporating Six Ways, as they’re called in John Meadows’ Shoulder Training, The Mountain Dog Way article. Since doing so, I have noticed gains in size as well as an improvement in the overall health of my shoulder. Many of the snaps, crackles and pops are gone. Has anyone else tried these, and if so, how do you like them? You don’t use a very heavy load but these burn the hell out of my shoulders afterwards.
[quote]trap_builder wrote:
Which do you feel is more effective for improvements (strength, size) in the medial deltoid:
Lateral Raises or similar isolation exercises.
Military press or similar compound exercises.
Thanks for any comments…[/quote]
Lateral raises hard and heavy man… use straps if you need to
[quote]kakno wrote:
[quote]tyciol wrote:
Would lateral raises be a waste of time if someone had big anterior/post delts but little medial delt?[/quote]
No. One can never do too many lateral raises.
[quote]minsarale wrote:
Also which one is better for mass push press vs military press?[/quote]
Look at it this way: Have you ever seen a “small” guy with a big push press? You probably have. But have you ever seen a small guy with a big military press?
I do both. There’s some carryover lockout/confidence wise.[/quote]
Fockinghell, these are the moments I would like to hit the gym! (if it wouldn’t be 5 am)
I’ve done military so long as the only right exercise, that I’ve never even tried Push Press!! I’ll bet there’s some new PR’s (MP) flying in the next 12 weeks…
Armpit rows aka monkey rows are also good for side delts,you can go heavier on these