ok it doesn't specify, but i'm guessing that with the position you hold, as well as the motions, this would work out the rear delts (exterior, if i'm not mistaken).
geroin
quote:
Originally posted by infinity HiGH
ok it doesn't specify, but i'm guessing that with the position you hold, as well as the motions, this would work out the rear delts (exterior, if i'm not mistaken).
i've done this, it mostly does the latissimus dorsi (well middle back mostly) and and i didnt see much improvement on the posterior deltoid
infinity HiGH
quote:
Originally posted by geroin
i've done this, it mostly does the latissimus dorsi (well middle back mostly) and and i didnt see much improvement on the exterior deltoid
really? weird...this guy says its a shoulder exercise on the youtube page.
i dunno man
_EuG_
Here is a list of exercises for your posterior deltoids
Originally posted by geroin
awesome post bigfatandugly lol
the question that no one has answered yet and i've asked many people, even trained professionals, how do you work out the back of your shoulder? i've tried many different exercises and nothing seems to work, maybe im doing somehting wrong? thanks
ya, thats a really tough spot to target, I don't know if you tried this or not, but do a "dumbell row" knees on a bench and try to it away from your body and try to feel it in your back shoulder
Originally posted by geroin
awesome post bigfatandugly lol
the question that no one has answered yet and i've asked many people, even trained professionals, how do you work out the back of your shoulder? i've tried many different exercises and nothing seems to work, maybe im doing somehting wrong? thanks
the back of your shoulder- rear delt. there are three heads to the delt, and if you are not careful, alot of time you'll end up using your medial delt to perform the movement your trying to isolate the rear delt into doing.
ok, you've tried the exercises, so you know which ones are 'supposed' to work the rear delt. most times if someone says they can't feel the muscle they are wanting to train it is often because they are either going too heavy, or not concentrating on the movement in regards to using the body part your targeting to move the weight, or both, see?
next time you want to hit your rear delts try this. grab a pair of dumbells and go light- by light i mean 7.5 to 10 pounds. even lighter if you have to. now standing, bend over at the waist until your about 45*(or lower) and bend you knees slightly. this is the start of the rear delt fly, which im sure you have seen or done. the key to making this exercise effective, just like any other is to use only the muscle targeted to move the weight. so now start the rep. very slow. bring your elbows straight up at a 90* angle (if you could look down on yourself from above you could visualise a line that would now run in a straight line, directly from elbow to elbow, across the traps and back of the neck at the top of the movement) if you do this right, it should pinch at the top. at the top of the movement try picturing your touching elbows togehter. this is physically impossible, but it will isolate the rear delt further. pinch it there and hold it for a second. lower the weight but control it on the way down. do it again- slow, controlled. i can promise you if you do this right, the burn will be so intense you prolly be lucky to hit 10 reps before failure.
use this visualisation in the pec dec fly as well. try to touch your elbows togehter behind your back- again physically impossible, but it will help isolate the rear delt. keep them high (your elbows. they should be parallel to the floor- if you drop them you''ll begin to recruit your back) again, go slow, use enough wieght so you feel the pull on the rear delt in the negative portion of the controlled rep, but not so much as you need to jerk the weight to move it. try counting in your 'one thousand one, one thousand two' for both positive and negative of the rep with a pause at the top of the movement to pinch it.
in all geroin, if there is an exercise that is supposed to work a body part and you find it isn't, it all comes down to form. lower the weight and feel/ isolate the muscle group you want to target. once you get the hang of this you can gradually increase your weight back up to what your used to doing over time. you just have to 're- train' yourself to do the exercise properly. go light till you do it right.
hope this helps you.
BFU
geroin
quote:
Originally posted by bigfatandugly
hope this helps you.
BFU
wow, amazing thanks so much, i will try it next time im at the gym. Some great advices man, are you a personal trainer?
thanks to others for links and suggestions :)
bigfatandugly
quote:
Originally posted by geroin
wow, amazing thanks so much, i will try it next time im at the gym. Some great advices man, are you a personal trainer?
thanks to others for links and suggestions :)
your welcome geroin, but there is no need to thank me- this lifestyle as so many people have pointed out in this thread by sharing advise is about helping others. it isnt the selfish, meathead lifestyle that it so prototypically gets portrayed as (eventhough there are more than a few who unfortunately contribute to this stereotype).
no, im not a personal trainer- competitive bodybuilder.
regards..
BFU
Ravist
My alternative workout routine:
Day 1 - Arms
Part 1(morning)- Triceps and Forearms
Cable reverse - grip curl - 3-5 sets
Close - grip bench press - 3-5 sets
Single-arm dumbbell kickback - 3-5 sets
Barbell Lying Triceps Extension - 3-5 sets
One-arm cable Triceps Extension - 3-5 sets
Dumbell reverse forearm curl - 3-5 sets
Followed by Ab and Oblique routine*
Part 2(Evening)- Biceps and Forearms
One-arm Cable Curl - 3-5 sets
Alternating Standing Hammer Curl - 3-5 sets
Cable Forearm Curl - 3-5 sets
Dumbbell Concentration Curl - 3-5 sets
Barbell Forearm Curl - 3-5 sets
Followed by Ab and Oblique routine*
Day 2 - Back
Chinups - 3-5 sets
Pullups - 3-5 sets
Pulldown - 3-5 sets
Dumbbell Deadlift - 3-5 sets
Barbell Row - 3-5 sets
Twisting Reverse Back Hyperextension - 3-5 sets
Followed by Ab and Oblique routine*
Day 3 - Shoulders
Seated Front Dumbbell Shoulder Press - 3-5 sets
Dumbell Upright Row - 3-5 sets
Standing Cable bent-over Lateral Raise - 3-5 sets
Dumbbell Shrug - 3-5 sets
Cable Side Deltoid Raise - 3-5 sets
Seated Dumbbell Bent Laterals - 3-5 sets
Followed by Ab and Oblique routine*
Day 4 - Chest
Incline Barbell Benc Press - 3-5 sets
Cable Crossover - 3-5 sets
Stability Ball Pushup - 3-5 sets
Flat Dumbbell Fly - 3-5 sets
Followed by Ab and Oblique routine*
Day 5 - Legs
Part 1(Morning) - Quadriceps
Dumbbell Squat - 3-5 sets
Front Squat - 3-5 sets
Lateral Stepup - 3-5 sets
Incline Leg Press - 3-5 sets
Followed by Ab and Oblique routine*
Part 2(Evening) - Hamstrings
Standing Heel Raise - 3-5 sets
Barbell Seated Heel Raise - 3-5 sets
Dumbbell Standing Heel Raise - 3-5 sets
Body-Weight Donkey Calf Raise - 3-5 sets
Followed by Ab and Oblique routine*
infinity HiGH
quote:
Originally posted by bigfatandugly
your welcome geroin, but there is no need to thank me- this lifestyle as so many people have pointed out in this thread by sharing advise is about helping others. it isnt the selfish, meathead lifestyle that it so prototypically gets portrayed as (eventhough there are more than a few who unfortunately contribute to this stereotype).
no, im not a personal trainer- competitive bodybuilder.
regards..
BFU
nice! good to get some professional advice :cool:
cheers man
Nrg2Nfinit
5"11
142 lbs bf probably around 10 - 8%
goal
155 lbs bf 6 - 7% + a nice tan hehe
hrmm my routine is constantly changing. Im thinking of going back to a two or 3 day split and less isolation. Less waiting time for recovery and more time to incorporate sports as well.
we have several workout threads in the cor.. heres a link with some good advice
Originally posted by geroin
i've done this, it mostly does the latissimus dorsi (well middle back mostly) and and i didnt see much improvement on the posterior deltoid
Only if you were a bird (like a pigeon )as their latissimus dorsi inserts in a way where flexion allows them to flap their wings ventrally (upwards). The way the latissimus dorsi inserts on a human and originates allows for flexion to occur when the humerous is adducted towards the body as in the motion of a wide grip pull up.
That excercise does work some lats but its predominantley for the rhomboids and rear deltoid muscles. Try moving your arm in that direction and see where the most flexion (hardness) occurs on your body. You'll see that your lats will be a bit soft compared to your middle back and rear shoulders.
Also if your not seeing much results in this excercise increase the range in motion and lower the weight a bit. I find this helps with alot of excercises.
