Man what a bummer.... In my town there is a gym on almost every street cornerOriginally Posted by bigtruckguy
Man what a bummer.... In my town there is a gym on almost every street corner
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other than my home gym the closest gym is probably 20 mins away... I did try out a new gym today that has 3 levels I was so lost they had shit in there I had no clue what the hell it worked... machines out the ass which didn't bother me I found the free weight section
There are some great machines nowadays!
Dumbbell shoulder press has put a lot of mass on my shoulders. I used to do barbell shoulder presses every other week but switched entirely to dumbbell presses because I feel the extra stabilization needed to do them has helped my shoulder development. With that being said, I agree with Kubes that lateral raises are a must for shoulders. Don't forget dumbbell reverse fly's for rear delts (on bench or laying on knee's).
Thanks what I will do is do lateral raise (rear,side,front) then use my pressing movement for finishing off (pump) I see how this works out
i go heavy on overhead press of some kind (hammer str, ohp, smith machine)
sometimes dumbells press or front raises superset with plate raises.
2-3 rear delt exercises , flies or rev. pec deck
finish with 2 exercises for side delts, wide grip upright row / shoulder laterals.
i do a lot of partials and rest - pause reps to get forced reps in and extra volume
Slightly O/T but for front delts underhand DB raises (touching the DBs together at the top about head height) is killer.
Very true story a good lift for rear delts is using the tricep rope with the lat pull down machine, leaning back slightly and pulling to your forehead. That's when I saw the most results when it comes to rear delts
And doing the lateral raises seated works them a ton better also. Keeps you from cheating them with a bounce or swing and it's a ton harder so you'll more than likely have to drop the weight considerably. I used to do them standing one arm and leaning off a pole with 55 lb dumbells and when I went to seated for the first time, I had to drop to 27.5 lbs. I'm now back up to 45 lbs seated and my shoulders have popped very well.
Another good thing for rear delts I've found that works very well is to lie chest first on a 45 degree bench and with your thumbs pointing towards eachother, raise the dumbells and squeeze making sure to not let your elbows drop back. Turn your thumbs towards your feet as you come up to keep your elbows staying straight with your arm as you raise the weight. It seems to work very well.
Last edited by spoolin; 02-17-2015 at 12:44 AM.
5'8" 195 4.5% bf
I still think you have to do dumbell presses for some size. The bar doesnt feel like it does as much for me. But lat/side raises and rear delt exercises give them that 3d boxed look. I love working my shoulders they always been one of my strong points.
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