Elvia1023
Featured Member / Supp Guru / Board Supporter
Featured Member
Kilo Klub Member
Registered
Board Supporter
Verified Customer
- Joined
- Feb 27, 2008
- Messages
- 26,687
You want to work all areas of the shoulder. For rear delts you want to incorporate a high row were your elbows come back as far as possible and in line with your rear delts. In order to do that your arms/elbows need to be lowered (the video posted by the OP explains this perfectly). I do this on pull day and it's usually in the form of a db or machine row and something like the assisted t-bar row can be perfect for this as your are supported so maximum tension can be achieved. I also use an incline bench and often do db rows. Although with the incline bench set up I am able to also do db rear delt flyes in the same angle and that hits the rear delts perfectly as well.
On push day I will always incorporate two variations of lateral raises and often one of those includes a drop set. Pretty self explanatory and I use db's, cables or machines for the lateral raises. Then comes 1 pressing movement and ideally this will be seated so maximum tension can be achieved. This could be a shoulder or incline press and often in the smith machine or a plate loaded machine but it varies and I also use machines, db's or a barbell. So 2 lateral raises and 1 press and you can't go wrong. Just get as strong as possible and use good form. If you want to add in a y raise or other variation of a front raise that is fine and don't overcomplicate things and listen to your body and rotate volume through the year. I train shoulders with chest so I don't go over the top with shoulder volume because for the chest I usually perform 1-2 pressing, 1 flye and 1 dip movement(s).
Your shoulders get hit a lot indirectly so for most I wouldn't recommend adding in loads of frequency unless your volume is very low each day. Hit them hard and let them recover. Through the year you can go hard with the volume but in a sensible manner. If upping frequency I would mainly keep it to lateral and rear delt raises with light-moderate weight. Pressing heavy very frequently will likely lead to issues down the road so that's why I mainly keep chest and shoulders together.
On push day I will always incorporate two variations of lateral raises and often one of those includes a drop set. Pretty self explanatory and I use db's, cables or machines for the lateral raises. Then comes 1 pressing movement and ideally this will be seated so maximum tension can be achieved. This could be a shoulder or incline press and often in the smith machine or a plate loaded machine but it varies and I also use machines, db's or a barbell. So 2 lateral raises and 1 press and you can't go wrong. Just get as strong as possible and use good form. If you want to add in a y raise or other variation of a front raise that is fine and don't overcomplicate things and listen to your body and rotate volume through the year. I train shoulders with chest so I don't go over the top with shoulder volume because for the chest I usually perform 1-2 pressing, 1 flye and 1 dip movement(s).
Your shoulders get hit a lot indirectly so for most I wouldn't recommend adding in loads of frequency unless your volume is very low each day. Hit them hard and let them recover. Through the year you can go hard with the volume but in a sensible manner. If upping frequency I would mainly keep it to lateral and rear delt raises with light-moderate weight. Pressing heavy very frequently will likely lead to issues down the road so that's why I mainly keep chest and shoulders together.