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less presses more raises thank me later
I'm already doing facepulls, rear delt focused rows and lat raises and it's still flat and delfated when compared to my mid and front delts. I think it's genetic.
No you’re just shit at using your own body
do you know what a lat raise is?
This is bait right.... It's short for LATERAL raises mongoloid
Genetics plays a factor for sure. But you might wanna try reverse cable flies. Lightweight and slow. It's a burner.
is genetics a brand of steroid
No, I think it’s a protein supplement.
>he doesn't do farmer walks every single day
PSSSSST, HEY KID
THANK ME LATER
Literally the opposite
all raises, low volume, cables.
you can't attack shoulders like legs or back.
posterior delts are (unironically) back. to train delts you need push exercises, but posterior delts need pull like back
> doesn't grow
Same for OP, I made a routine specifically for these two parts. I feel like I'm making gainz with the rear delts. But the inner/upper chest, nothing. I don't even feel them parts that much
If your gym has a converging chest press machine, doing partial reps at the full extension of the movement and squeezing the inner pecs always lights them up for me. That machine is really versatile for the chest in fact.
We have it and there's also the flat version wich I think is cooler. I started using it last week. To be honest, I felt my chest, yeah but not really the inner part. Didn't do partial reps tho.
You can't target inner chest, it doesn't exist
There is prety much only upper and lower chest
What you're trying to do is outlift your inserts
Well it's pretty much the same for my upper chest. I've been doing upper chest exercices for a while now but I don't feel like i'm making any gainz in this part of my torso.
You need abduction going across midline. At least that's what I've been told
> abduction going across midline
I don't know what it means man.
Midline = middle of body
Look up one arm crossovers using the cable machine.
For dumbbells only home gym, I've personally been recommended the dumbbell ucv raise
Instead of doing your flies to the point where your hands touch, cross them over instead to obtain a full range of motion
>You can't target inner chest, it doesn't exist
You shouldn't be giving lifting advice. You can absolutely target it. I can easily get my inner pecs sore by training differently than the standard bench/incline/fly workout.
you're just fucking up your tendons, retard
Lateral raises and upright rows, but especially Lat raises. I do 5 sets 3 times a week and it's working great.
Thats mostly tendon, it doesn't really grow much.
You can't target "mid-chest". See those fibers running horizontally? Either one fires or it doesn't. The inner edge can't fire independently of the outer edge. You can target upper pec vs major because they have different innervation.
just started hitting svend press to hit middle chest as long as you squeeze your manlet tits youll feel the burn
Try supinated grip
Build a mind muscle connection with your rear delts. You should get notable, targeted rear delt doms after a pulling day. If you don't, you're not hitting them. Do em first in session when you're fresh. Also learn to pulse the rear delts like you do a chest bounce or bicep flex. Doing so is actively building your mind muscle connection with those hard-to-activate muscles on the back of your body.
Do handstand holds and dips.
let me guess… you dont deadlift
Upright rows unironically worked really well for me. I think my shoulders are one of my stronger features, and I only did the rows because ohp always killed my left shoulder.
Do them neutral with dumbells, 8 to 15 reps, chest up, scapula packed, chin down, never above parallel.
Never cheat them, never break form. Worked really well, was a blessing.
Start doing time under tension side lateral raises.
Talking 3sec up 3 sec down
4s up 4s down
2s up 2s down
Reps with a static hold
They will grow
GROW GROW GROW DAMNIT
someone share the lui lifts
this shit will solve all back problems if you do them correctly
How is this not bad for your shoulders?
You right. You are better off not training your shoulders at all.
it's more about scapular mind muscle connection with very low weights
These bros super setted with band pull aparts makes the shoulders feel good.
You do these with very Low weights to start off with and lift in the scapular plane and really open up, way harder to cheat than if you do normal lateral raises that are too heavy for you.
Pass into the Iris
ah yes the asura's wrath exercise
Do rear delts flies and if you really want big gorilla shoulders the secret is to grab literal bitch weight like 3-5lb dumbbells, bend over at 90 degrees, do rows with your arm coming up into an L at your sides, keep elbows stable while rotating your hands up, and press forward like you're doing an OHP, then reverse, arms back into L shape, rotate down, and let the weights down. Guaranteed to give you way better stimulation than most shoulder exercises.
you got any visual references for this bro, i cant understand wtf is being explained
Look up Matt Ogus shoulder exercises
he has like 20 fuckin videos with a title like that. you have a specific video/timestamp?
Just do overhead press, facepulls and lateral raises and it will grow.
I used to do facepulls & lateral raises in the 8 to 12 rep range and switch to lower weight with 15 to 20 reps and now my delts are growing a lot.
use drop sets
do Y raises
do leaning lat raises
high frequency and volume
I don't specifically train to target rear delts because I'll obsess over feeling them activate, thus never doing them.
My delt pain in general goes away when I facepull. I get pain from ohp mostly but facepulls work like magic for me. Might I have an imbalance?
it does you're just too fat to get any delt separation like 99% of the ppl posting in this thread
Every delt thread dies. Fuck this board sometimes. Any delt thread going forward should just have a gigantic, pulsating, turgid penis as the picrel. This board is more obsessed with being gay than it is with shoulder health and growth. There needs to be a psyop to make it so fitbros care about shoulders more and I'm afraid making deltoids sexy to literal gays is the only way going forward
y raises for sides
wide gripped chest supported rows for rear delts
these worked for me, had barely any progress then started these two and blew up
I started doing facepulls for it, I did it before too but back then I was using light weight as I treated it just like a corrective exercise
I'll come back in a few months and share my progress.
At the same time I also started doing calf raises
i did a lot of facepulls when i first started
maybe they're good for shoulder health but they're dogshit for growth
OP here, just came back from the gym, I tried doing Iso rows and I can definitely my rear delts so much better since you can pull further back. Almost flared elbows, one side at a time avoiding activating the lats and squeeze at the end.
lateral raises beyond failure
worked for me
I have been doing rings rear delts flies and they are growing pretty well
Lateral cable raises (single arm)
Single arm bent over reverse cable flies
Is doing lateral raises once a week enough? I'm doing a lot of pressing for front delt and I'm face pulling 3x a week for rear delts.
If one of my press days looks like this should I replace the seated dumbbell press with lateral raises since I'm already doing volume ohp that day? Or am I getting enough middle delt work anyway from volume ohp and seated db press? I don't want to add exercises I'm trying to keep it at 6 a day.
3x5 Bench Press
4x8-12 Overhead Press
4x8-12 Incline Dumbell Press
4x8-12 Seated Dumbbell Press
4xAMRAP up to 12 Ab Wheel
4x8-12 EZ Bar Tricep Extensions
add more weight and it'll grow
Rear delt flies. Do them one day until you develop a mind-muscle connection.
After that, do 3-5 sets of RDF before you do rows to pre-fatigue the muscle
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