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Deltoids? Deltoids!
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 38
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What you guys do for delts?

My chest and arms killing it, delts not so much.
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Bench press, OHP, shrugs and lateral raises
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ohp


Out of curiosity, are you a curl bro/mainly do accessory lifts? I noticed that curl bros often have underdeveloped delts which look even smaller due to developed biceps.
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Dumbell shoulder press (Pic related)
Upright rows/Lateral raises not as heavy are good

Do those for the side delt, all you need. Just get stronger at those.

Do flyes for the rear delt (I like doing the pec deck machine in reverse, it rocks)
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>>35696527
shrugs ?
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>>35696506
Lateral raises are king.
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Smith machine OHP, standard ohp, seated dumbell press.
Then move onto accesory movements such as: seated side raises, plate raises, cable front raises, face pulls and rear delt flyes.
End the day with some heavy shrugs.
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>>35696686
Google, motherfucker do you use it?
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>>35696506
For me it was: Bench press, Incline bench, dips, and then some accessories whenever I felt like it
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>>35696506
The Press

Lateral raises. Pull from the elbow not the shoulder
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>>35696754
No he's wondering why anyone would be retarded enough to think shrugs got their delts.
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>>35696806
ah. that explains it
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>>35696733
>Smith machine OHP
Why even bother lifting weights on the fucking moon with the smith machine.
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OHP
Arnold Press

Thas it mayne
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>>35696506

My favorite two delt exercises are light weight high rep military press and holding two dumbbells and doing the rising sun kung fu motion (a dumbbell exercise i reccently invented)
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>>35696782
>Pull from the elbow not the shoulder
Care to explain?
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>>35696506
https://kinobody.com/workouts-and-exercises/how-to-get-big-shoulders-without-steroids/

https://www.youtube.com/watch?v=CJCe4wITrXc

>>35696527
>>35696533
>>35696609
>>35696732
>>35696782
>>35696837
this is all solid advice.
especially arnold press

avoid upright row, even light weight.

>>35696994
when doing the exercise, only focus on moving your elbow, not your wrist or shoulder.. helps eliminate form problems

jeff cavaliere (athlean-x) and sean nalewanyj have good videos on proper form with lat raises.
>>
I only do OHP on one upper body day, and some lateral raises on second upper day and my shoulders are buff as fuck.

As long as you bench and ohp shit ton of weight, do some acessory and thats all senpai..

Also I noticed since I added weighted dips, made my shoulder bigger.
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>>35697088
On the elbow point I'd add that I am pretty sure the buff dudes have a good video on that somewhere
>>
When I did a split

3x6 OHP
3x6 BTNP
3x10 lateral raises
3x10 upright rows
3x10 delt flies
3x10 face pulls
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>>35696824
We're talking about aesthetics here and seated smith machine military press gave me some great shoulder gains.
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>>35696506
Shoulder exercises are easy as fuck.

Shoulder press uses two fucking muscles
Lateral raises are dyel-tier and effective
Reverse pec deck or face pulls for real delt size/shoulder health
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>>35696506
are upright rows good or bad, care to explain for the answer?
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>>35697193
BTN pressing is not recommended unless you know what acromion type you have for sure.

you can't feel impingement until it's too late, most of the time.

feels fine for the first 10-15 years, then you find your rotator cuff tendons are perforated.
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>>35697270
snap your shit up.
don't do em
https://www.youtube.com/watch?v=1SnVJDt7jts
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>>35697337
P.S. what he recommends instead is basically a cuban press
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>>35696506
bench, press, bent over lateral raises, rear delt fly, and I guess barbell rows.
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Anyone ever had shoulder doms?

I work to failure but never had doms
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>>35698070
My shoulders are typically sore the next day if that's what you mean. It's not unbearable or debilitating like quad soreness can be.
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I do OHP for general deltness
Lateral raises for anterior delts
Face pulls for rear delts
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>>35697310

now i'm scared :|
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>>35697193
Too much volume if natty, being sore does not mean muscle growth. Unless it's you first couple of months lifting.
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>>35698129
Lateral raises are for lateral/mid delts. Front raises are for anterior delts.
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Tangential question... I often have trouble getting a bar at my school gym cause it's crowded as fuck. How bad is it if I replace OHP with DB shrugs some of the time when I can't get a bar?

And yes I know shrugs are for traps, I'm not really worried specifically about delts.
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>>35696506
Lateral raises. Lower weight. Higher reps. As much time under tension with as slow and controlled reps as you can. Aim for around 6 sets of 15ish and try to limit the rest to under a minute. Don't cheat by throwing your body into it.
>never raise more than 30 lbs and my delts are sculpted.
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>>35698070
yes, when boxing for hours on end.

never from lifting...

but it is good to not have DOMS.. getting DOMS is the #1 indicator of under-training
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>>35696506
WIDE PULLUPS
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>>35696506
DB press (front/lateral)
Lateral/Frontal raises (front/lateral)
DB bench press (front)
Facepulls (rear)
Rows (rear)
Reverse flies (rear)
Thread replies: 38
Thread images: 3
Thread DB ID: 447047



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