deltoids, what works for you to build them?

  • mustangd

    Posts: 434

    Jul 07, 2012 4:06 PM GMT
    for some reason, i've always had trouble getting my delts' to respond to my workouts, what works for you?
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    Jul 07, 2012 7:27 PM GMT
    For me, I found that barbell based free weight exercises like the overhead press and upright row worked better than machines or dumbbells to put on any meaningful amount of size. And yes, I know some people think upright rows are an exercise to avoid.
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    Jul 07, 2012 7:32 PM GMT
    I like doing upright rows with a wide grip- it really hits the medial head.
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    Jul 10, 2012 2:07 AM GMT
    Same with me. Traditional press exercises do nothing for me. But upright rows and lateral raises with a low pulley seem to really stimulate the deltoids.
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    Jul 10, 2012 2:38 AM GMT
    Anybody else??? My delts never seem to get sore or grow either icon_neutral.gif more responses please! Preferably someone with boulder delts lol
  • tckrguys

    Posts: 133

    Jul 10, 2012 2:44 AM GMT
    Pushups
  • umphreak

    Posts: 43

    Jul 10, 2012 3:04 AM GMT
    Here are the exercises from "diamond delts" -- tony Horton 40 min 1-on-1 routine.

    Pike presses (pushup with body in shape of a "V" and drop your forehead to the ground). Elevate feet for more difficulty. Careful of failing and falling onto your face. Helps to have pushup stands--if you don't, make a "v", hands close (spread fingers and touch index fingers together and thumbs together) and bring forehead to the floor, elbows out to the side.

    Overhead press, y-press, Deep arnold press

    Shoulder flys in chair alternating sitting up and leaning forward.

    Side shoulder flys (lay on side and do a fly)

    Upright row to y-press

    6 direction shoulder fly (straight arm fly--both arms forward, then shift to the side (like a "t") and then down to your sides, then reverse that. (makes 6 moves))
  • GWriter

    Posts: 1446

    Jul 10, 2012 3:15 AM GMT
    When you want to switch up the heavy db work, try high volume tri-sets with a pulley cable. I do front, then side, then rear raises with no rest. Burn!
  • GWriter

    Posts: 1446

    Jul 10, 2012 3:17 AM GMT
    umphreak said6 direction shoulder fly (straight arm fly--both arms forward, then shift to the side (like a "t") and then down to your sides, then reverse that. (makes 6 moves))


    This sort of sounds like what I was talking about.
  • Medjai

    Posts: 2671

    Jul 10, 2012 3:25 AM GMT
    Pike presses, wide pushups, and handstand pushups.
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    Jul 11, 2012 4:39 AM GMT
    awesome im gonna try this stuff out...
  • cmatador

    Posts: 38

    Jul 15, 2012 10:25 AM GMT
    Lateral and forward dumbbell raises. Using cables also worked for me
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    Jul 17, 2012 3:13 PM GMT
    Arnold presses really helped build my front/middle delts and added roundness. But more than any specific exercise, doing drop sets and really fatiguing the muscle made all the difference. Make sure, of course, that you're doing exercises for each of the three heads; nothing looks sillier than a guy with big front delts and nothing in back.
  • bad_wolf

    Posts: 1002

    Jul 17, 2012 3:20 PM GMT
    cmatador saidLateral and forward dumbbell raises. Using cables also worked for me


    Does the trick for me too, normal shoulder presses don't cut it any more.
    Also do chest dips and reverse fly
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    Jul 17, 2012 4:02 PM GMT
    Also, really watch your form. Your elbows should always be kept directly below, and in line with you wrist. This engages the tricep for support and ensures that you're using all the heads of your shoulder to lift. If the elbow leans more backwards you'll be hitting mostly the front delts.
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    Jul 17, 2012 4:28 PM GMT
    thanks for sharing this stuff.

    Putting some of it to use today icon_smile.gif
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    Aug 07, 2012 6:45 PM GMT
    So I don't think I can even do one handstand pushup (on the wall) Are my delts just really weak lol

    Do I just need to practice alot like with pullups?d (I use to not be able to do any when I started and now I do a ton) Like, Will it get easier the more I practice?

    I'm starting to think my delts just don't get sore icon_neutral.gif Which would be fine but I just want them to grow!! lol

    Also, I want my arms to become more thicker. I'm pretty strong and have been lifting for a while but my arms still lag I feel compared to the rest of my body. Any advice?

    More responses icon_smile.gif keep this thread goin boys