Deltoid exercises - UK-Muscle Body Building Community

j.m. · 28-04-2008, 10:40 PM

I currently do dumbbell press & front raises with weights for my delts but I have never noticed them really growing where as I have seen improvements in other muscles.

Any ideas of exercises that I could do to help my delts grow as I could really do with some more shoulder width.

Cheers
james

**Robsta** · 29-04-2008, 01:30 AM

Side raises, rear cables (for rear delts), I do 4 sets minimum on each, front, side, rear, press....heavy as well

Grim_Reaper · 29-04-2008, 05:41 AM

Overhead barbell press
seated or standing or smith m/c

j.m. · 29-04-2008, 07:58 AM

Cheers for the replys, whats the rear cables rob, I havent heard of that one before?

**Robsta** · 29-04-2008, 10:09 AM

get the cables, cross the arms so you pull the left cable with right hand etc. Arms out in front with elbows pointing out and pull back as far as you can making sure you don't bring your tri's into play.
Basically rear cable fly's.

bigden · 29-04-2008, 10:28 AM

if ure lacking in width id throw in some side raises, my training partner had a similar problem he threw in some side raises and now there really coming along

willsey4 · 29-04-2008, 10:38 AM

Below shows my typical shoulder routine. You can vary this and the number of sets/reps depending on your size and experience. I consider side raises one of the most important shoulder exercises though, you will be surprised how much it helps:

Dumbell presses : 4 sets - 10 reps
Side dumbell raises : 4 sets - 10 to 12 reps
Reverse dumbell flies : 4 sets - 10 to 12 reps
Front dumbell raises : 3 sets - 10 to 12 reps
Dumbell shrugs : 4 sets - 15 reps

Hope this helps, dont forget this might not work for everyone

samurai69 · 29-04-2008, 04:34 PM

Quote:

Originally Posted by j.m.

I currently do dumbbell press & front raises with weights for my delts but I have never noticed them really growing where as I have seen improvements in other muscles.

Any ideas of exercises that I could do to help my delts grow as I could really do with some more shoulder width.

Cheers
james

cleans

clean and press

military press

dumbell press

arnold press

behind neck press (contraindicated)

upright rows

lateral raises

front raises

bent raises

will give you variety

BrokenBack · 29-04-2008, 10:51 PM

Quote:

Originally Posted by samurai69

cleans

clean and press

military press

dumbell press

arnold press

behind neck press (contraindicated)

upright rows

lateral raises

front raises

bent raises

will give you variety

I hear you on the Arnold press, they are a killa!! but love em.

28-04-2008, 10:40 PM	#1 (permalink)
j.m. Gym Addict Join Date: Sep 2006 Location: Cumbria Posts: 337	Deltoid exercises I currently do dumbbell press & front raises with weights for my delts but I have never noticed them really growing where as I have seen improvements in other muscles. Any ideas of exercises that I could do to help my delts grow as I could really do with some more shoulder width. Cheers james

29-04-2008, 01:30 AM	#2 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,326	Re: Deltoid exercises Side raises, rear cables (for rear delts), I do 4 sets minimum on each, front, side, rear, press....heavy as well __________________ Robsta

29-04-2008, 05:41 AM	#3 (permalink)
Grim_Reaper Gym Addict Join Date: Feb 2008 Location: Notingham Posts: 143	Re: Deltoid exercises Overhead barbell press seated or standing or smith m/c __________________ Regards The Reaper

29-04-2008, 07:58 AM	#4 (permalink)
j.m. Gym Addict Join Date: Sep 2006 Location: Cumbria Posts: 337	Re: Deltoid exercises Cheers for the replys, whats the rear cables rob, I havent heard of that one before?

29-04-2008, 10:09 AM	#5 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,326	Re: Deltoid exercises get the cables, cross the arms so you pull the left cable with right hand etc. Arms out in front with elbows pointing out and pull back as far as you can making sure you don't bring your tri's into play. Basically rear cable fly's. __________________ Robsta

29-04-2008, 10:28 AM	#6 (permalink)
bigden halfway through pct Join Date: Jul 2007 Location: halifax Posts: 399	Re: Deltoid exercises if ure lacking in width id throw in some side raises, my training partner had a similar problem he threw in some side raises and now there really coming along

29-04-2008, 10:38 AM	#7 (permalink)
willsey4 Gym Addict Join Date: Apr 2008 Location: Essex Posts: 357	Re: Deltoid exercises Below shows my typical shoulder routine. You can vary this and the number of sets/reps depending on your size and experience. I consider side raises one of the most important shoulder exercises though, you will be surprised how much it helps: Dumbell presses : 4 sets - 10 reps Side dumbell raises : 4 sets - 10 to 12 reps Reverse dumbell flies : 4 sets - 10 to 12 reps Front dumbell raises : 3 sets - 10 to 12 reps Dumbell shrugs : 4 sets - 15 reps Hope this helps, dont forget this might not work for everyone __________________ 275lb and counting - will compete one day! Facebook profile: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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