shoulders?

swanso5 · Post by **swanso5** » Thu Dec 18, 2008 2:27 am

wanna hit the posteriours?? do rows and plenty of them

Packard · Post by **Packard** » Thu Dec 18, 2008 9:22 am

Bent side laterals will work the posterior delts. Also chest expander cables. Some gyms have cables set up for working your inner pecs. If one is available, cross the cables in front of you and you can work the posterior delts that way.

I like the chest expanders. They are cheap and they work the rhomboids also.

miller1089 · Post by **miller1089** » Mon Dec 29, 2008 3:46 pm

for big rounded delts i do
military press some times on a smith machine,heavy laterals(3x6) and reverse pec dec- light 3x12-20 reps

clean and press uses more energy than most shoulder presses, and you tire out to quickly from using leg and back muscles through out the lift

swanso5 · Post by **swanso5** » Mon Dec 29, 2008 5:30 pm

smith machine...yuck!!!

Packard · Post by **Packard** » Tue Dec 30, 2008 8:28 am

swanso5 wrote:smith machine...yuck!!!

If you don't have access to a spotter, then a Smith Machine is a good choice--better than benching on a Nautilus Machine.

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 7:11 pm

i only use certain types of smith machines as there are a few models out there and some have a more out-board design that isnt that stable and i usaully do more than 250 for a few sets of 6-8 so its heavy and safer than any spotter really could be.

swanso5 · Post by **swanso5** » Tue Dec 30, 2008 11:01 pm

1 - you can simply not try a rep you won't get

2 - 250 on a smith machine? i wouldn't like to be your shoulders

3 - it has 2 uses...1 being progressivelt harder push ups and the other progressively harder inverted rows

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:13 pm

i was born with defective shoulders they can bear a lot more than most because of an extra tendon attachment farther up the humerus.

swanso5 · Post by **swanso5** » Tue Dec 30, 2008 11:21 pm

lucky you i suppose

i'd still stay off the smith machine, it's bad news mate...it locks you into an unnatural groove pattern overloading it until your shoulder explodes

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:27 pm

i switch every week from standing press, seated, seates smith machine, dumbbells(humerus down to parallel), and dumbbells (arnies, in front of chest) as first shoulder lift i keep the same rep range of 20, 15, 12, 6, 6, 8 though.

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:29 pm

swanso5 wrote:wanna hit the posteriours?? do rows and plenty of them

what kind of row bent 90 degrees, just a slight bit forward or upright?

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 9:38 pm

that would be the lsast one i'd do for most people as they can't even hold the posture most of the time

chest supported rows
seated rows
db rows
face pulls (not a row)
single arm cable roes
scarecrows (not a row)
etc

FIREANDICIT · Post by **FIREANDICIT** » Sun Jan 04, 2009 12:48 am

Military press (infront ) i prefer dumb bells (heavy)
upright rows (heavy)
front and lateral raises
Doing clean and press are good, but if your form is off your liable to hurt something as for behind the neck anything bad idea

Packard · Post by **Packard** » Sun Jan 04, 2009 11:23 am

FIREANDICIT wrote:Military press (infront ) i prefer dumb bells (heavy)
upright rows (heavy)
front and lateral raises
Doing clean and press are good, but if your form is off your liable to hurt something as for behind the neck anything bad idea

To which I would consider adding bent over side laterals to hit the posterior delts and rhomboids.

miller1089 · Post by **miller1089** » Sun Jan 04, 2009 12:51 pm

swanso5 wrote:1 - you can simply not try a rep you won't get

what you dont believe me?!