Nelson, I need some old school help with triceps and delts

[DJ_UFO]

Years ago, you saved my skinny biceps with your routine. For some weird genetic variation, every conventional bicep exercise hits more my forearms than the biceps. With your technique, twisting the hands in an outward position, I was finally able to isolate the biceps.

However, because of the same genetic structure, my triceps are skinny. Most conventional exercises hit mostly my outer side of the horseshoe, while the inner side stays underdeveloped. There has to be an exercise that hits that side or twist the arm or the angle to hit the inner part.

Similar problem with delts. Every press exercise, hits almost completely my front shoulder head. So my double bicep is awesome. However, I can't hit the middle delt head. It has grown over the years, but always behind. With lateral raises, the middle head of the delt works in the first 45 degrees of the movement, after that my trap takes the load.

I appreciate your help! and anyone else comment too of course.

DJ

 

[the.gladiator1987]

behind the neck presses? reverse pec dec? those are more for back shoulders tho...

 

[captainahole]

for the medial head. Barbell presses except focus on pushing the bar back towards the back of the head after it moves past you face of course. It helped mine incredibly.

and for tricep inner head I do lying dumbell hammer style skull crushers followed by weighted or unweighted dips but focused on keeping my legs to the front of my body tranferring all the work to the triceps and it hits the inside head really well.

 

[zedhed]

Whoa Captian, per Vice Gironda keeping the legs in front of you targets chest. Keeping the knees bent legs behind you with torso upright targets triceps. Not critisizing and not agruing, just sayin....

 

[MsBeverlyHills]

T NATION | Want Biceps?

 

[DJ_UFO]

Thank you all for the advises!! I haven't tried the wide grip upright rows. I've done close grip before, but never wide. Will definitely give it a try.
Thanks guys!

 

[ExtraMile]

I like to do upright rows with the rope cable attachment and bringing the handles apart at the top forcing my elbows back as far as I can to get a real strong delt contraction

I dont do them very often though all I do for shoulders is seated db press or standing BB press. They get sore from chest and back anyway so I dont do a shoulder day...

 

[CitizenKane]

Be careful with upright rows in general though, they are notoriously bad for your rotator cuffs. It's not an issue if you have good shoulder mobility/flexibility and RC strength, but if you don't then upright rows will wreak havoc with your shoulders.

I've always had really poor shoulder flexibility, and even 1 rep of upright rows with moderate weight has my rotator cuff screaming. So if you find this is the case for you then Lateral raises are a good alternative.

Cleans/hang cleans/power cleans work a lot of the same muscles too except you generally don't pull as high so your shoulders/elbows are not put in anywhere near as precarious a position.

 

[the.gladiator1987]

try some push presses with heavy ass weight?