My Fytness Journal

When working your delts, it is important to think of them as three separate muscles. You have the front, side, and rear delts. Each requires attention in order to fully work this muscle group.

For front delts, I like seated presses on the Smith machine where I increment the weight by 25's and do 12 reps. I keep adding a 25 until I get to five a side. I then start taking them off one 25 at a time until I have just the bar. Another exercise I will do is standard shoulder dumb bell presses seated on a bench, with back support.

For side delts, I like side dumb bell raises utilizing a drop set where I do a set of 12 reps and then cut the weight in half and immediately do 12 more. I do three sets of these. Also, another good exercise for side delts are cable side raises to get a nice slow burn.

Finally, for rear delts (see picture above) I will sit on a flat bench and lean over until my chest is almost touching my quads. I then do dumb bell raises with a 90 degree bent arm to really attack those rear delts. A bent over lateral it is called. This is how you get that separation of tricep and shoulder. A good superset for this exercise is to use the cable crossover to mimic this exercise but concentrate on the flex at the top.

Now, keep in mind that these are just a few of the exercises I like to do. I have found them to work very well for me in the past. To get maximum results you should mix it up and keep shocking your body into new growth. I will detail more exercises coming up soon.

It is important to remember, that for delts it is not how much weight you do, but how good you do the exercise. Lots of weight when you can't handle is a great way to injure your shoulder. And, that is one joint you do not want to mess up. Slow, controlled motion with lots of drop sets or supersets to really get a good burn. In my opinion, that is the best way to get results.

Add to Technorati Favorites