Rear Delt?

[sup]

Since the Chest thread was so useful.. thought I would see what peps thought for a good rear delt routine (shoulders in general) would look like

specifically, my rear delts are lagging behind my mid and front delts.. any advice

 

[oldfella]

Since the Chest thread was so useful.. thought I would see what peps thought for a good rear delt routine (shoulders in general) would look like

specifically, my rear delts are lagging behind my mid and front delts.. any advice

Very strict form rear delt fly or bent over lateral. Or use a good rear delt machine with your elbows level to your shoulders. You need to concentrate hard on not getting too much trap involved. Try not to squeeze the shoulder blades together but focus more on getting your elbows directly out to the sides and in line with your shoulders. Standing cable machine face pulls is another pretty good one.

 

[RSR34]

My current shoulder workout is:

Bent Over Laterals (strict)
supersetted with
Rotator cuff exercises
Seated Overhead Dumbell Presses
Side Laterals (free weight or cables)
Upright Rows

I sometimes do standing rear cable laterals first instead of Bent Over Laterals. The point is, I prioritize and warm up the rear delt, then move into pressing and then finish up with the sides and tie it into the traps with the upright rows. I do more traps with my Back day.

The rotator cuff exercises were used at first to rehabilitate a shoulder injury, but they ended up really making my rear delts grow! So now I like to superset them and get a good rear delt pump!

 

[JustLearning]

close grip pull-ups (so close your hands can even touch)

 

[Chrysler]

I just throw in 2 sets of high rep bent over laterals, works real well when you work shoulders with back in the same workout.

 

[AWN2004]

I like doing side laterals first to pre exhaust the muscle before moving into whatever heavy movement Im going to do. I switch things up each week. I also make sure I don't train chest within a couple days of hitting shoulders. My delts are a little tender after I train chest so I want to make sure they are good to go on shoulder day. I would say that whatever part of your shoulders are lacking, hit first in your routine. Maybe start with rear delt flys (bent over) and then something that you can really squeez the blood in there with like cable cross over rears or pec dec flys (backward). Then start the rest of your training session. Something else I like doing (now that is) is a giant set at the end. I just like getting as much blood into my shoulders as possible. Its painful for me actually...always has been but at least I know something is going right.

Side laterals
One arm side laterals (slower with a pause at the top of each rep)
Hammer Strength/Dumbell/Smith press (depends on the week)
Rear delt flys or Pec dec rears
shrugs

There ya go....thats what Ive done and it seems to work for me. My front delts grow really fast so I dont do anything for them. Chest day seems to hit them enough.

 

[mike1107]

standing cable machine, bent over flyes (I do it with chest on a bench)

 

[PlateStacker45]

I can't stand doing bent over rear laterals with no support under me, it makes me out of breath and light headed. My main weapon of choice would be heavy reverse pec deck. I usually do them at the end of my shoulder routine since they are already pre fatigued from any behind the neck presses or behind the back side laterals. But lately I've been doing them on the end of my back day and has been workin pretty good too. Treat them as a major muscle and give them the beating they deserve. A lot of people forget about them or take them lightly and are left with laggin rear delts.

 

[sup]

I just started this split for my shoulders about 4 workouts ago.. so I don't really have much feedback except for my poundages increasing

I do..

smith behind neck press 3 sets
arnold dumbell presses 2-3 sets
heavy reverse 'pec dec" flys 3 sets x 8
upright rows
side laterals
bent laterals 3 sets 10-12 reps (either unsupported or face down on the incline bench

I do need overall shoulder mass but is there anything else you can see that I should do to 'help' my rear delts catch up?