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workout for top of shoulders?
- Thread starter wolfman87
- Start date
thesuaveone
Banned
Shrugs are for trap development. Try doing some over head presses to work your delts.
MsBeverlyHills
New member
wide grip upright rows
silver_shadow
New member
and also perhaps too little!BiggT said:
BTW, the traps are a part of the back not the shoulders... contrary to popular belief!
Protobuilder
New member
Eat More
T
T-Cake
Guest
For traps...
* instead of shrugs with DBs try doing them with the weighted squat rack bar. Widen your grip. I have huge traps doing this and you'll see them move as you do it -- can't go wrong.
For shoulders...
* for anterior front delts, HANDS-DOWN best machine is HS Iso-Lateral Press. My front delts didn't grow at all until I added these... AND...
* there is a compound move you can do on an incline bench using DBs. Keep the weights at your side by the floor... bring them up (rounded if you can) into the press position... then lower them back to the floor, keeping the downward motion in front of you and as arched out as possible. Up and then back down is one rep -- you will not only feel it burn in your anterior delts, but you'll see them too if you're in front of a mirror.
For rear delts...
* rows one of two ways: 1) DB Rear Delt Row on the bench with a single dumbell and/or 2) seated row machine. I also found that doing cardio on a rowing machine burned back in my upper back as well, and this caused greater definition to show in my upper back muscles.
For lateral delts...
eh, I'm out of ideas. There's always DB lateral raises but I find them borrrrrrring.
If you can do any of these moves for 15 reps with any weight... then you're pussy-footing it and need to increase the weight and lower the reps to grow.
* instead of shrugs with DBs try doing them with the weighted squat rack bar. Widen your grip. I have huge traps doing this and you'll see them move as you do it -- can't go wrong.
For shoulders...
* for anterior front delts, HANDS-DOWN best machine is HS Iso-Lateral Press. My front delts didn't grow at all until I added these... AND...
* there is a compound move you can do on an incline bench using DBs. Keep the weights at your side by the floor... bring them up (rounded if you can) into the press position... then lower them back to the floor, keeping the downward motion in front of you and as arched out as possible. Up and then back down is one rep -- you will not only feel it burn in your anterior delts, but you'll see them too if you're in front of a mirror.
For rear delts...
* rows one of two ways: 1) DB Rear Delt Row on the bench with a single dumbell and/or 2) seated row machine. I also found that doing cardio on a rowing machine burned back in my upper back as well, and this caused greater definition to show in my upper back muscles.
For lateral delts...
eh, I'm out of ideas. There's always DB lateral raises but I find them borrrrrrring.
If you can do any of these moves for 15 reps with any weight... then you're pussy-footing it and need to increase the weight and lower the reps to grow.
blut wump
New member
There's nothing to beat power and jump shrugs for direct trap development. Use your whole body to move good weight - you should be getting air beneath your heels - and then use the traps to attempt the hopeless proposition of holding the bar up. Use very heavy weight, more than your deadlift 1RM, and you'll need straps.
Bench-work and incline DB work will hit front delts strongly. One of the banes of bench-work for many BBers is an over-developed front delt. Very few people interested primarily in appearance complain about front delts lagging.
Overhead pressing will result in superior delt development, which is what this thead is about, more than any other form of work. Primarily hitting side delts, all heads of the shoulders are worked hard. The main choices are strict military press, push press and behind-the-neck press. The BTN press needs practice to get right and many view it as contra-indicated.
Rowing and deadlifting will hit the rear delts hard. For rowing, your best choices are the Pendlay row or the one-arm, bench- or knee-supported DB row. It's highly advantageous to keep the torso parallel with the ground when rowing and to pull hard and fast.
Don't allow yourself to get involved in upright rows unless you're tired of having a functioning rotator cuff.
Bench-work and incline DB work will hit front delts strongly. One of the banes of bench-work for many BBers is an over-developed front delt. Very few people interested primarily in appearance complain about front delts lagging.
Overhead pressing will result in superior delt development, which is what this thead is about, more than any other form of work. Primarily hitting side delts, all heads of the shoulders are worked hard. The main choices are strict military press, push press and behind-the-neck press. The BTN press needs practice to get right and many view it as contra-indicated.
Rowing and deadlifting will hit the rear delts hard. For rowing, your best choices are the Pendlay row or the one-arm, bench- or knee-supported DB row. It's highly advantageous to keep the torso parallel with the ground when rowing and to pull hard and fast.
Don't allow yourself to get involved in upright rows unless you're tired of having a functioning rotator cuff.
