Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: benchthis on February 15, 2009, 08:12:23 PM
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whats the best way to do them.. i want to avoid recruiting traps and back.. whats the best position and technique for this
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Wrong board, but seated laterals.
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no ones looks at the training boards
but ill make it relevant
(http://www.jonco48.com/blog/Bodybuilding_20gone_20wrong.jpg)
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no ones looks at the training boards
but ill make it relevant
(http://www.jonco48.com/blog/Bodybuilding_20gone_20wrong.jpg)
why? no athletic contract, no money to be made.
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why?
Pure stupidity!
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do them seated
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seated
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ok but what about the hand placement dumbbell placement and whether wrist should be higher than the elbow vice versa
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ok but what about the hand placement dumbbell placement and whether wrist should be higher than the elbow vice versa
just seat straight and play with the positions.
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whats the best way to do them.. i want to avoid recruiting traps and back.. whats the best position and technique for this
Impossible. Traps, subscapular, terres major all have to come into play.
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Impossible. Traps, subscapular, terres major all have to come into play.
true but i want to minimize
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true but i want to minimize
why? back is too big?
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true but i want to minimize
Other than a machine for side delts (that will still recruit all those mentioned) to minimize using DB's I will use a 90 degree bench seated, FACING THE BACK REST with my forehead resting on the back rest, then do the laterals with a slight bend in my elbows.
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why? back is too big?
un porpotionate to my shoulders yes
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Other than a machine for side delts (that will still recruit all those mentioned) to minimize using DB's I will use a 90 degree bench seated, FACING THE BACK REST with my forehead resting on the back rest, then do the laterals with a slight bend in my elbows.
thank you coach a gentlemen and a scholar
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whether wrist should be higher than the elbow vice versa
No.
To hit your side head as much as possible, elbow must lead, your wrist must be lower than your elbow. If your wrist is above your elbow, the weight gets transferred to the front.
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No.
To hit your side head as much as possible, elbow must lead, your wrist must be lower than your elbow. If your wrist is above your elbow, the weight gets transferred to the front.
and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..
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and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..
Exactly.
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and keep your pinkies above your thumb.. none of that hammer grip shit i see where your working your front delts..
lol - spot on advice. When it comes to side laterals form is paramount.
How many guys you see with the 20/25Kgs giving it the ole lateral swing :D
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Side latteral with dumbells is my worst exercise. Cable is still ok.
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I like cable side laterals as a finisher, good isolation exercise
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whats the best way to do them.. i want to avoid recruiting traps and back.. whats the best position and technique for this
Use cables, in order to have tension immedialtely at the beginining of the range of motion-the bottom.
Try to keep the elbow sbove the wrist, or at worts, keep the elbow height equal to the wrist.
If you don't like that, then do them seated, with the elbows higher than the wrist.
Look how Cutler does the, with cable, and his are probably the best in the sport.
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Use lighter weight. About 90% of all people use too much weight. You will feel like a pussy but even the pros aren't strong enough to do sides with heavy weight. So check leave your ego at the military press and and finesse.
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Any free weight exercise that involves an arcing ROM is flawed and can be made better. Just as with free weight curls, you're not getting more by doing them strict with DBs while sitting, because of the biomechanics. The beginning ROM hardly works anything. Then right after that you have a sticking point that actually forces you to stop working before the delts are completely fatigued thru the remaining ROM. You can make it less strict for sitting laterals by lowering the DBs below the bench and then cheating a little to get them started, while you lean back. Or stand with the DBs in front of you, cheat very slightly just to get them moving then let the shoulders take over while bringing them backwards slightly, up to your sides. Does not hurt the back at all if you're doing this right as you're cheating while standing straight up. As the DBs come up lean back slightly. Doing it all in strict form will not work the shoulders as thoroughly, especially at the end of a set when you can take it further by doing it this way.
To do them in strict form use cables, not DBs. Even harder on the shoulders though, have to ensure good warmup and don't make it the first shoulder exercise of the day.
Bent-arm laterals are the best exercise for side delts along with partial ROM militaries.
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say BT i've been doing laterals out to 45* with a sled dragging it behind me.. i get zero trap and lat involvement from what I can FEEL and they're blowing my delts the hell up! i'm going to try and get a video of it and post it here in the training board to give people and idea as to what i'm doing.. i think there's a video of dave tate doing them on a westside benching video. I'll see if ican find the link. Either way.. awesome rehab and sick shoulder burn without the swing of db's etc.
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i havent done them in years, only doing standing military presses, clean and press and sitting dumbell presses, as heavy as possible.
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Seated.
Don't lift them higher than your ears or you'll bring in your traps. I've found using lighter weights with very strict form and going quite slow and resisting on the way down to work best instead of as heavy as possible.
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Seated.
Don't lift them higher than your ears or you'll bring in your traps. I've found using lighter weights with very strict form and going quite slow and resisting on the way down to work best instead of as heavy as possible.
x2. I use to do side laterals standing and using the 50s and 60s and swinging up a little bit, found my lower back hurt more than my shoulders. So now i sit at the end of a bench, legs out in front, dumbbells hanging beneath my thighs and do a controlled movement like Dorian does in his video, really pumps the shoulders. 40s are heavy for me doing them this way.
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here you go bt... check out about minute 4
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here you go bt... check out about minute 4
fuck minute 4, i like the first 4 seconds.
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i'm trying to prevent distractions.. lmao