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Delts

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Wrongun
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2004/01/18 09:07:13 (permalink)

Delts

Gents,

Would like some ideas on increasing delt size (especially rear delt).

For 2004 i need to brings these back up. Since a minor injury to my shoulder i have noticed these now lag behind.

Looking for new ideas / motivation for Delt blitz

Wrongun!
#1

12 Replies Related Threads

    Big-AL
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    RE: Delts 2004/01/18 09:43:30 (permalink)
    What do you do for them at the moment mate?

    AL
    #2
    Raptor
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    RE: Delts 2004/01/18 13:58:18 (permalink)
    Have you tried wide upright rows? they hit the rear delts well.
    #3
    Big-Ron
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    RE: Delts 2004/01/18 15:04:39 (permalink)
    For the rear delt specialisation i would suggest wide/prone rows, whereby you row with your elbows flared out. Done with torso stabilisation to ensure your lower back doesnt give out first.
    #4
    Big-AL
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    RE: Delts 2004/01/18 15:18:58 (permalink)
    Are you talking about when you lie face down on an incline bench Ron?

    AL
    #5
    Big-Ron
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    RE: Delts 2004/01/18 17:27:55 (permalink)
    Yeah, you can either do it on an incline or in the bent over row position with your head supported.
    #6
    PikeKing
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    RE: Delts 2004/01/18 21:41:59 (permalink)

    I think the face pulls are unbeatable for hitting the rear delts
    #7
    Robert
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    RE: Delts 2004/01/21 15:33:13 (permalink)
    power cleans.
    rob
    #8
    Robert
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    RE: Delts 2004/01/21 15:33:58 (permalink)
    on second thoughts, make that power hang cleans.
    rob
    #9
    dirtyvest
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    RE: Delts 2004/01/21 16:38:02 (permalink)
    One of my current fave mate if you don't mind ppl looking at you down the gym - and I'm sure you don't

    Set a bar up on a power rack or on a smith machine, roughly waist high. Position a bench about 3/4's your body length away from it. Lay under the bar and reach up for it and raise your feet on to the bench. You are now in an inverted press up position like a horizontal chin up. Pull your self up to the bar, around neck level with elbows flared, but focus on squeezing up using the rear delt not the lats or traps.

    True you could do this leaning right back on a LPD machine or with a BO or seated Row but there's something about this way that I like.

    Dirty
    #10
    TonyStarks
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    RE: Delts 2004/01/21 17:21:17 (permalink)
    What are you doing for your delts at the moment mate and what sort of exercises are you using for your back??

    To be honest I find that heavy rows hit my rear delts just fine, I also like reverse flyes.
    #11
    shreklikedave
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    RE: Delts 2004/01/21 21:21:54 (permalink)
    try reverse flies but instead of palms facing each other as you hold the dumbbells your palms should be facing towards you. Only a slight variation but you can feel the difference
    #12
    GraemeK
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    RE: Delts 2004/01/22 12:59:52 (permalink)
    i was doing bent over rows for the rear delts but felt a lot of strain through the lower back. i've been told to support my head as instructed here.....

    what you use to support your head?

    thanks
    #13
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