Good Day,
I have been training for a while in powerlifting but recently moved to bodybuilding and since losing bodyfat I have noticed how shocking my side delts are :s
Apart from Side Dumbbell Raises could anyone suggest some exercises I could give a try?
Thanks
Cable laterals (cable going behind or infront of you)
Lean away dumbell raise (I feel this one helps with the trap/delt tie in)
Upright rows wide grip, if your shoulders allow it. Personally these pump my shoulders more then anything. Supersetting with shrugs or sitting dumbell laterals…
Super heavy dumbell side raises with mimimal range of motion. Check out John Meadows regarding these.
Another good one is Incline bench lying sideways delt raises…I don’t know the name of it but hopefully that’s descriptive enough haha. Think I saw Dexter Jackson do them once, try and keep constant tension, don’t let your arm rest on your side or go so high upwards that the tension in your shoulder is lost.
good day to you too sir,
like Shimmy already mentioned, you should check out John Meadows’ articles about shoulder training. It’s an article on here called something like “Mountaindog shoulders.” Google and you shall find.
Also, shoulder thickness is very much affected by rear delts too. I know in my own training that my shoulders looked a lot better when I stopped fixating so much on lateral delts and gave the rear delts the love they deserve.
Hope that helps.
Oh, one more thing, I’ve found that really lowering the weights I use for raises (all types) and concentrating on really slowing down the negatives (like 3 seconds or so) has made a HUGE difference to my MMC with the different heads of my delts. I’ve also shortened my ROM a bit by not going all the way down like I used to, and I think that has helped to keep the tension on the delts and keep the traps out of the movement.
Ok, I’m done now so for the second time: hope that helps.
[quote]rds63799 wrote:
good day to you too sir,
like Shimmy already mentioned, you should check out John Meadows’ articles about shoulder training. It’s an article on here called something like “Mountaindog shoulders.” Google and you shall find.
Also, shoulder thickness is very much affected by rear delts too. I know in my own training that my shoulders looked a lot better when I stopped fixating so much on lateral delts and gave the rear delts the love they deserve.
Hope that helps.
Oh, one more thing, I’ve found that really lowering the weights I use for raises (all types) and concentrating on really slowing down the negatives (like 3 seconds or so) has made a HUGE difference to my MMC with the different heads of my delts. I’ve also shortened my ROM a bit by not going all the way down like I used to, and I think that has helped to keep the tension on the delts and keep the traps out of the movement.
Ok, I’m done now so for the second time: hope that helps.[/quote]
Aren’t you particularly nice today.
@OP: Why not take a second and use the search function? I promise you, it works like a charm.
Hope that helps,
XXX
[quote]infinite_shore wrote:
[quote]rds63799 wrote:
good day to you too sir,
like Shimmy already mentioned, you should check out John Meadows’ articles about shoulder training. It’s an article on here called something like “Mountaindog shoulders.” Google and you shall find.
Also, shoulder thickness is very much affected by rear delts too. I know in my own training that my shoulders looked a lot better when I stopped fixating so much on lateral delts and gave the rear delts the love they deserve.
Hope that helps.
Oh, one more thing, I’ve found that really lowering the weights I use for raises (all types) and concentrating on really slowing down the negatives (like 3 seconds or so) has made a HUGE difference to my MMC with the different heads of my delts. I’ve also shortened my ROM a bit by not going all the way down like I used to, and I think that has helped to keep the tension on the delts and keep the traps out of the movement.
Ok, I’m done now so for the second time: hope that helps.[/quote]
Aren’t you particularly nice today.
@OP: Why not take a second and use the search function? I promise you, it works like a charm.
Hope that helps,
XXX[/quote]
Thanks all
I have one of those Machine Side delt trainers at my gym,dunno if these are worth using for negative training
Shimmy had some good points, but I want to add Single Arm Upright Rows with a dumbbell, or cable. These are great if the 2-arm barbell version aggravate your shoulders.
Also, try Meadow’s “Scrape the Rack Press”. My first time I did these, I could not believe the DOMS in my side delts the next day. Completely unexpected.
partial laterals + lateral raise machine (get adjusted perfectly and keep head back, negatives are important for hypertropy), and cage press
+1 for mountain dog shoulder training.
ive been using a lateral raise machine for 4 months and my side delts are finally growing. i can isolate them in ways that dumbbell side raises never could. i do them in a way outlined in one of thibs old articles though, leaning forward to take out the traps.
and using meadows delt routine drop set thingy on that machine is intense.
and behind the neck smith machine presses with 50% of the weight i use on military presses, is finally resulting in side deltoid growth.
Bradford presses are nice, here is also a nice tri-set that I have done which I didn’t realize would hit the lateral (outer or side delts) delts as hard as it does.
Go on an incline bench set at a moderate incline and grab a dumbell then doing 20 pronated grip lying face forward rear delt raises, then get a palms facing grip, adjust your position on the bench and the angle you move your shoulders and do 20 reps of lying face forward lateral raises at this point you should be forced to use at least some partials for these, then stand up and doing 20-30 reps of front lateral raises these should be easier try to use strict form for them and it should be a semi pronated grip.
Rest thirty seconds and continue with the same reps and do partials if you have to, then do it once more with thirty seconds rests and you will have to do partials to get the reps. Squeeze and hold at the top of the first two, and lower very slowly put emphasis on this when you have to use partials, if done right you should hate yourself when doing this and likely grunt a lot.
if you have to ask if you’ve done enough lateral raises you haven’t.
[quote]Mr. Walkway wrote:
partial laterals + lateral raise machine (get adjusted perfectly and keep head back, negatives are important for hypertropy), and cage press[/quote]
Anyone got a video that shows you have to use the lateral raise machine correctly?
Thanks for all the advice guys I am going to put it all to practice
[quote]Iron Dwarf wrote:
Shimmy had some good points, but I want to add Single Arm Upright Rows with a dumbbell, or cable. These are great if the 2-arm barbell version aggravate your shoulders.
Also, try Meadow’s “Scrape the Rack Press”. My first time I did these, I could not believe the DOMS in my side delts the next day. Completely unexpected.
http://www.T-Nation.com/strength-training-topics/2262[/quote]
This way of pressing has saved my shoulder joints. I use a smith machine and really lean into it.
[quote]Iron Dwarf wrote:
Also, try Meadow’s “Scrape the Rack Press”. My first time I did these, I could not believe the DOMS in my side delts the next day. Completely unexpected.
http://www.T-Nation.com/strength-training-topics/2262[/quote]
Really?..do tell.
What rep. range were you working? Sets to failure? Did you lead off with it or was it deeper in the session?
[quote]BlueCollarTr8n wrote:
[quote]Iron Dwarf wrote:
Also, try Meadow’s “Scrape the Rack Press”. My first time I did these, I could not believe the DOMS in my side delts the next day. Completely unexpected.
http://www.T-Nation.com/strength-training-topics/2262[/quote]
Really?..do tell.
What rep. range were you working? Sets to failure? Did you lead off with it or was it deeper in the session? [/quote]
Warmed up, ramped up, then 4 descending sets (each to failure, 30 sec. rest between sets), shooting for 12 reps each.
Point to note: With these, you don’t have to worry about balance, so your focus is really on the delts pulling your upper arms up. Also, since you feel rather safe in this configuration, you work like a bull and can really grind out reps.
[quote]newtonslaws wrote:
[quote]Iron Dwarf wrote:
Shimmy had some good points, but I want to add Single Arm Upright Rows with a dumbbell, or cable. These are great if the 2-arm barbell version aggravate your shoulders.
Also, try Meadow’s “Scrape the Rack Press”. My first time I did these, I could not believe the DOMS in my side delts the next day. Completely unexpected.
http://www.T-Nation.com/strength-training-topics/2262[/quote]
This way of pressing has saved my shoulder joints. I use a smith machine and really lean into it.[/quote]
Oh yes. The Smith would be great for this, and no friction.
I didn’t read the thread but I’m pretty sure someone had probably mentioned it. Check out John Meadows article on shoulder training…best one out there period.
[quote]Doh wrote:
I didn’t read the thread but I’m pretty sure someone had probably mentioned it. Check out John Meadows article on shoulder training…best one out there period.[/quote]
LOL
Go back over the thread. You’ll be living up to your screen name.
Do this
If you do full rom lateral raises, cut your weight in half. Im 100% sure you are using too much weight. I do my full rom lateral raises with 20lbs… to give you an idea
CONTROL the weight. If you cant reverse the movement at all points during the negative, its too heavy, period
[quote]zraw wrote:
If you do full rom lateral raises, cut your weight in half. Im 100% sure you are using too much weight. I do my full rom lateral raises with 20lbs… to give you an idea
CONTROL the weight. If you cant reverse the movement at all points during the negative, its too heavy, period[/quote]
QFT.
Ego often doesn’t allow “small weights”.