You see alot of lifters with full round shoulders. Like a bowling ball on top of there arm. My arms are full and have good size. Well this is where my question comes in. My shoulders Relaxed like round in the front and side selts, but then its sinks. When i flex my rear delts pop up and my should is full and round all the way. Why arnt they rull relaxed like my front and side? I know some will say bring them up, but when i flex they become the same size as the rest. Do i have to make them bigger then the side and front delts ?
I would guess that your rear delts arent as big as you would like
Make sure you’re doing enough isolation exercises (as well as compound) for all three heads of your shoulders.
[quote]Fulmen wrote:
Make sure you’re doing enough isolation exercises (as well as compound) for all three heads of your shoulders.[/quote]
What are good rear delt exercises?
Bent Flyes
Rows to the neck (elbows flared)
Face Pulls (DB, Cable and Band variations)
DB Cleans
If you have access to bands, try doing spider walks with the minis or monster minis:
Seated Rear Lateral Raise
Any type of row is good for posterior deltoids, as well as laying side laterals (make sure you lay on your side on an ab bench).
Personal favorite for rear delts - seated row to neck. With elbows flared and wide grip, you can really concentrate the squeeze and feel it hit the spot.
don’t mean to hijack but do anyone perform the low cable upright row, as coach Poliquin stated on Cool Tip today? when you do this, do you travel your elbows aligned with your body all the way through, or do you keep it slightly in front of you? I want to hit lateral head as much as possible
Reverse pec deck flyes are all I do at this point. Bent over flyes are also good for rear delts. My shoulders didn’t get that “full” look until they got much bigger all over.
I have found some unorthadox lifts that pump my rear delts.Kneel down knees on ground toes bent and grab a weight behind youre back and lean foward alittle and lift the weight up and down with arms straight. kinda like if you were doing front raises but in the back.
Another is lie on youre back and drive youre elbows into the ground lifting youre upper body of the ground.Hold and repeat.i recently read,and we all know this but lifting at a gym usually eliminates this thinking but the more uncomfortable a lift makes the better the results will be.as long as it doesnt cause pain.get old school,carry a keg up and down a hill or do shrugs with a japenese car.
Inverted rows. Seriously, try them, and you will see.
[quote]BarneyFife wrote:
Inverted rows. Seriously, try them, and you will see.[/quote]
You mean hang upside down and row from above the head to the shoulders? How the fuck. I’m sure I have this wrong. Tell me TF you are talking about because im curious as now. thx
-chris
[quote]realpeanutbutter wrote:
BarneyFife wrote:
Inverted rows. Seriously, try them, and you will see.
You mean hang upside down and row from above the head to the shoulders? How the fuck. I’m sure I have this wrong. Tell me TF you are talking about because im curious as now. thx
-chris[/quote]
I dont know if you’re wrong, but I dont imagine he means anything else. Barney,you know you can just do some chinups, right.
[quote]Professor X wrote:
Reverse pec deck flyes are all I do at this point. Bent over flyes are also good for rear delts. My shoulders didn’t get that “full” look until they got much bigger all over.[/quote]
Bent over flys are the trick for the rear delt. Um, for those that do not have a pec deck. Don’t forget to do lat raises and front raises, on top of incline bench.
[quote]Professor X wrote:
Reverse pec deck flyes are all I do at this point. Bent over flyes are also good for rear delts. [/quote]
If you want to grind up your shoulders, do lots of machine work. If you want to build up your rear delts, do bent over flyes, rows to the neck and flared pull ups.
[quote]Sxio wrote:
Professor X wrote:
Reverse pec deck flyes are all I do at this point. Bent over flyes are also good for rear delts.
If you want to grind up your shoulders, do lots of machine work. If you want to build up your rear delts, do bent over flyes, rows to the neck and flared pull ups.
[/quote]
This statement is retarded. If I can reproduce the same movement on a machine that I can do when bent over with dumbbells, how can it possibly “grind up my shoulders” simply because it is while on a machine? You will potentially do more damage with those “rows to the neck” (what most other humans have called upright rows for a few decades now) than you will ever do on a pec deck machine.
[quote]Professor X wrote:
You will potentially do more damage with those “rows to the neck” (what most other humans have called upright rows for a few decades now) than you will ever do on a pec deck machine.[/quote]
I thought those “rows to the neck” were more like face pulls. In other words, standing horizontal cable rows, while keeping the wrists and elbows at shoulder level or slightly above.
[quote]realpeanutbutter wrote:
You mean hang upside down and row from above the head to the shoulders? How the fuck. I’m sure I have this wrong. Tell me TF you are talking about because im curious as now. thx
-chris[/quote]
I think he means fat man pullups.
[quote]milod wrote:
Professor X wrote:
You will potentially do more damage with those “rows to the neck” (what most other humans have called upright rows for a few decades now) than you will ever do on a pec deck machine.
I thought those “rows to the neck” were more like face pulls. In other words, standing horizontal cable rows, while keeping the wrists and elbows at shoulder level or slightly above.[/quote]
If they are I would still rely on bent over flyes or reverse pec decks. The reason is it allows the same rotation that would allow your pecs to contract if the force was coming from the opposite direction. It puts more focus directly on the posterior delts instead of distributing force all along the upper back.
My traps get enough stimulation from shrugs and rows for back training. My posterior delts need DIRECT attention which seems to be a bad word lately. God forbid someone actually isolate a specific muscle group.