Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: a_ahmed on June 21, 2012, 01:13:17 PM
-
So over the years I've always struggled to get my rear delts to pop.. it seems no matter how light or heavy or how many different exercises i try, i hit my back and traps alot more... My fronts can grow like weed... my side delts are also lagging but they can grow just not as easily as the fronts... the rear delts... horrible :-/ I have a pretty wide frame, and if i had my shoulders properly rounded out (with the rears popping) it would make me stand out that much more..
I'm all ears... i am open minded, any amount of volume, lack of volume, exercise, weight, just so i can make these rear delts frickin pop...
-
Front/anterior delts get a lot of stimulation from a variety of exercises in the shoulder & chest pressing department. I've stopped doing front raises almost completely.
Rear delts can be a bit trickier.
Depending on your technique, some trainers get good stimulation from certain back movements. In fact, some back rowing exercises can be tweaked a bit to focus more on the posterior deltoids. Taking a wider grip and rowing with the elbows flared out can work the rear delts quite well - adjust the weight accordingly.
Face pulls have benefited me over the last 12 months. I posted a video or two on here a while back; just do a quick search. Or, go on Youtube and search "Charles Poloquin face pull" for a short tutorial.
My one gym had a plate-loaded lateral raise machine on which you could drop the ass part of the seat and bend about 90 degrees at the hips with your head resting against the seat's backrest (almost the same position as standing rear delt raises). You could then use your elbows to raise the padded arms of the machine. I loved doing these because the point of tension was just right. Sadly, the variety of machines in my current gym are not conducive to this method of use.
-
One arm DB row, bracing the free hand against something solid. Keeping the DB pull out wide and inline with the shoulders (as much as possible). Keep the attention on the path of the elbows, rather than the DB in the hand. Hold the DB rather loose, the attention is not on the grip, but the elbows (old lifting idea is to think of the hands as hooks).
Remembering also, that anything near a 90 degree bent over position is better , because anything higher will call into play more of the traps and some lateral delt head, when doing rows. Exception may be standing Hi-pulls, which compound the influence of the rear, side and traps. Hi-pulls (wider grip) are excellent for the whole shoulder girdle, adding thickness and power. Seems to give a nice tie in with the traps & delts.
If doing regular DB (or cable) rear raises, try doing them one arm at a time , with a slight bend to the elbows (most any exercise is a variation of a theme, as are rear raises/DB rows, DB flys/benches, lateral raises/Press Behind the Neck, curl grip chins/BB curls, etc).
Pec Deck's (reverse), again keeping the elbows high and inline with the shoulders, is very good. If you gym has one, might want to take advantage of it. Good Luck.
-
rear delts get worked with rowing..no secret. What i do for rear delts is i rest my forehead on an incline bench about just above waist height. Then when you do your laterals it is stricter..forget the heavy massive body swinging weights..the rear delt is small ;). Another thing i find is the straighter my arms are..the better it hits the "SWEET SPOT"...
-
So over the years I've always struggled to get my rear delts to pop.. it seems no matter how light or heavy or how many different exercises i try, i hit my back and traps alot more... My fronts can grow like weed... my side delts are also lagging but they can grow just not as easily as the fronts... the rear delts... horrible :-/ I have a pretty wide frame, and if i had my shoulders properly rounded out (with the rears popping) it would make me stand out that much more..
I'm all ears... i am open minded, any amount of volume, lack of volume, exercise, weight, just so i can make these rear delts frickin pop...
Train your rear delts first. IMHO
-
rear delts get worked with rowing..no secret. What i do for rear delts is i rest my forehead on an incline bench about just above waist height. Then when you do your laterals it is stricter..forget the heavy massive body swinging weights..the rear delt is small ;). Another thing i find is the straighter my arms are..the better it hits the "SWEET SPOT"...
You spying on me ??? ???
-
You spying on me ??? ???
;D
-
;D
That was something I picked up watching Milos.
-
I saw it in a book years ago and i always did it. I find it much better than doing it sitting with your chest on your thighs( never liked the ex).
-
Reverse cable flyes really develop the rear delts.
-
form is pretty crucial with these,,, slow negative and feel the weight
rear pec deck is a great way to feel these, especialy the pec deck with handles instead of pads..
plain old bent over db laterals are good, but you need to concentrate, you can always try doing these with your head resting against a preacher bench
ive been blessed with good delts, but i do think people train delts with such poor form theres no wonder they stink
-
form is pretty crucial with these,,, slow negative and feel the weight
rear pec deck is a great way to feel these, especialy the pec deck with handles instead of pads..
plain old bent over db laterals are good, but you need to concentrate, you can always try doing these with your head resting against a preacher bench
ive been blessed with good delts, but i do think people train delts with such poor form theres no wonder they stink
All good points.
I typically alternate between reverse pec deck and face pulls.
I wish I could find a seated lateral raise machine that will allow me to perform the rear delt variation I described in my previous post above. I may try them on some of the ones my current gym has next shoulder workout.
-
Face-Pulls:
Do these as if you have imaginary pads on the back of your elbows and push back as opposed to just yanking the weight towards my face.
Having a partner place their hands lightly on the back of your elbows help to isolate the rear delts,lets you get used to "pushing" instead of pulling,and helps build a strong mind/muscle connection.
Super-Set these with:
Rear Delt Raises:
Lie face down on an incline bench while holding two dumbells,now do a bent-over lateral raise but keep the thumbs facing each other while performing the reps.
Building a strong mind/muscle connection and ultra-perfect form is the key to rear delts.
-
Face-Pulls:
Do these as if you have imaginary pads on the back of your elbows and push back as opposed to just yanking the weight towards my face.
More good advice!
Wes:
Years ago, I watched a girl do what can best be described as lat pull-downs using a rope attachment and pulling to behind the neck. I briefly talked with her about them afterwards, and she claimed they hit the rear delts quite well.
Have you ever seen or heard of these?
-
More good advice!
Wes:
Years ago, I watched a girl do what can best be described as lat pull-downs using a rope attachment and pulling to behind the neck. I briefly talked with her about them afterwards, and she claimed they hit the rear delts quite well.
Have you ever seen or heard of these?
No never have Monty,but it kinda` sounds like a variation of a face-pull......if I can remember to try them,I`ll give `em a shot.....you never know.
-
Haven't heard anyone else mention this so I'll throw in my .02
I was taught a long time ago by a kinesiology professor that the secret to rear delts is that it's the ONLY movement that requires constant PROTRACTION of the scapula. By doing this , you force the rear delts to take over more of the load. Scapular retraction and protraction seems to be huge in targeting specific upper body muscles.
I'll grab some little 15lb DB's and do 3 sets of 20 reps, strict, slow bent over rear delt raises, and seriously my rear delts look Synthol-ish....freaks me out a bit. Good luck
-
I'm a firm believer that some people can get great rear delts from rowing and pulling, but others ... not so much.
Anytime I stumble upon a DC-oriented forum, someone like the guy who calls himself "Sammich" (who, in all fairness, seems to have some titles under his belt) rather rudely blows off newbies and says, "Come back to us when you can row 400 and dead 600 for reps."
That's cute, but totally unrealistic advice for, say, a natural guy or low-dose dude who's trying to stay in the lightweights or middleweights.
You know, almost HALF the bodyweight most men who use those weights, at least in good form, do.
Besides, I've done the whole "see how strong you can get with good form" bullshit. I could do Penrows with 315, no belt, no straps, for maybe 6-8 when I did them religiously (ironically, as part of a DC-style set-up, which I still follow).
I grant I was 240+ and in no shape to tell if I had "awesome rear delts" :roll:, but I knew well enough to see that the rowing and shit, no matter how strict or heavy, just wasn't getting the job done. Same said for shoulder presses. Ok, so you can press 300 behind the neck. Congratulations. What do your delts look like?
I'm convinced the isolation exercises so many guys shit on are more or less the key to bringing up small bodyparts like the lateral and rear delts. And it doesn't have to be completely foo-foo stuff, either. That Mountaindog guy has all sorts of awesome ideas about bringing up lagging muscles AND training in such a way as to, if only for a time, get beyond the "oh, didn't lift more than last time. I failed! May the weight room gods punish me" mindset. I might agree that getting as big as possible ASAP also involves getting as strong as possible (for reps) ASAP, but there are other variables to manipulate.
-
I have seen many blokes bench 300-400 pounds......squat 500-600 pounds......barbell row 315-365.....but they have mediocre physiques.
They think the key is to stick with the "basics" and they scoff at those who use isolation exercises and machines.
I think the key to building a good physique is to focus on feeling the movement and many times that calls for moderate weights....instead of using ego weights......my 2 cents.
-
i like to do one arm at a time using the pulley with no attachment, just holding the little rubber ball in my fist. standing up, with the pulley set at about eye level, keeping arm extened, just a slight bend at the elbow. pulling across the body, slow negative.
i also like to do seated bent over rear delts with a dumbell in each hand. kind of like doing reverse flys. let the bells gently tap eachother together at the bottom, pinkeys pointing towards the ceiling on the way up, just bring the bells back a little bit, keeping constant tension.
both of thos seem to isolate the rear delts real real well. at least for me.
-
i like to do one arm at a time using the pulley with no attachment, just holding the little rubber ball in my fist. standing up, with the pulley set at about eye level, keeping arm extened, just a slight bend at the elbow. pulling across the body, slow negative.
i also like to do seated bent over rear delts with a dumbell in each hand. kind of like doing reverse flys. let the bells gently tap eachother together at the bottom, pinkeys pointing towards the ceiling on the way up, just bring the bells back a little bit, keeping constant tension.
both of thos seem to isolate the rear delts real real well. at least for me.
X2
-
Recently....I have been performing bent over raises.....with great success.
For the last 6 months I have done reverse cable flyes exclusively......and just for a change of pace....
I have returned to the bent over raises.....and my rears have responded nicely in the last 5 or so weeks.
Think I will stick with this exercise for the next several delt workouts.
-
ive been doing the same its responding too.. im just not genetically gifted to have them pop like some do... my front delts and triceps pop if i work them real good.. so its a genetic trait... but rear delts... not as easy to induce :-/ Ah well keep going in.
I actually seperated my rear delt workout out of chest/shoulder work into back work out as it kinda makes sense that its a pulling movement
-
ive been doing the same its responding too.. im just not genetically gifted to have them pop like some do... my front delts and triceps pop if i work them real good.. so its a genetic trait... but rear delts... not as easy to induce :-/ Ah well keep going in.
I actually seperated my rear delt workout out of chest/shoulder work into back work out as it kinda makes sense that its a pulling movement
yes rear delts are good to train with back...i agree
-
study the training of this main made the most of poor shoulder genes. ;D
-
study the training of this main made the most of poor shoulder genes. ;D
should have read man instead of main. >:(
-
that last pic is EPIC! Looking thick!
Edit: wait there's more pix and some black dude too.
Who them fellas be sorry
-
should have read man instead of main. >:(
Did I read that Wayne later owned (maybe still does) a newspaper publishing company?
-
Did I read that Wayne later owned (maybe still does) a newspaper publishing company?
over in the islands,plus he wrote a ton of books some about politics, married mae mollica if i remember.
-
that last pic is EPIC! Looking thick!
Edit: wait there's more pix and some black dude too.
Who them fellas be sorry
rick wayne white guy is larry scott first mister olympia 65-66.