Width

[Guv'nor]

I'm trying to add more width, so delts mainly.

I am correct in thinking there are 3 delt muscles? Front, side and back?

I'm doing military presses, front barbell rows and side cable raises.

Anything else I can chuck in to hammer these?

Thanks

[Luffers]

Quote

I'm trying to add more width, so delts mainly.

I am correct in thinking there are 3 delt muscles? Front, side and back?

I'm doing military presses, front barbell rows and side cable raises.

Anything else I can chuck in to hammer these?

Thanks

Width is accentuated by the deltoids but comes mainly from the lats.

For lats, chins and pull ups can't be beat but bent over rows, DB rows and seated rows will all help.

For the delts you want to work the medial (middle) and posterior (rear) delt. For the medial your heavy front presses will help but also do side laterals with either DB's or the cable. For the rears do bent over raise's with either DB's or cable.

I don't now what a front barbell row is, I'm guessing you mean upright row? If I'm right I would recomend you drop that exercise altogether! Its not good for the shoulders and there are more productive exercise's out there. If you do want to continue with it, use DB's.

[TaylorC]

I agree with Luffers. Wide grip pull ups are the best exercise for achieving a broader back imo. I have made some really good gains since I included weighted wide grip pulls and weighted chins in my routine.

[Guv'nor]

Quote

Width is accentuated by the deltoids but comes mainly from the lats.

For lats, chins and pull ups can't be beat but bent over rows, DB rows and seated rows will all help.

For the delts you want to work the medial (middle) and posterior (rear) delt. For the medial your heavy front presses will help but also do side laterals with either DB's or the cable. For the rears do bent over raise's with either DB's or cable.

I don't now what a front barbell row is, I'm guessing you mean upright row? If I'm right I would recomend you drop that exercise altogether! Its not good for the shoulders and there are more productive exercise's out there. If you do want to continue with it, use DB's.

Ok, upright row with the EZ is what I do sorry

They never really seem to hit hard in all honesty.

I do wide grip pull ups and they really do hit my shoulders hard. I'm not phyiscally broad, 16" neck, so the delts do help, just wanted to make sure I was hitting all areas.

One quick question, if I do the millitary with my back against the wall in a semi squat position, it will work my lats and delts but not core?

[Luffers]

Quote

Ok, upright row with the EZ is what I do sorry

They never really seem to hit hard in all honesty.

I do wide grip pull ups and they really do hit my shoulders hard. I'm not phyiscally broad, 16" neck, so the delts do help, just wanted to make sure I was hitting all areas.

Wide grip pull ups should not hit your shoulders! It is a back exercise primarily hitting the lats but also rhomboids and trapezius. The only shoulder involvment will come from the rear delt and that is if your grip is really wide.

One quick question, if I do the millitary with my back against the wall in a semi squat position, it will work my lats and delts but not core?

I don't know who taught you that but its very wrong! Do the military press away from a wall, standing, and it works the anterior and medial deltoids. (front and middle). A small amount of traps comes into play also.

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[sendos]

Using proper technique on dumbbell side laterals is important so you dont over compensate with your traps. Pull with your elbows, hands slightly below your elbows and keep your pinky finger pointing up and thumb pointing down. Made a massive difference to me!

[Luffers]

Quote

Using proper technique on dumbbell side laterals is important so you dont over compensate with your traps. Pull with your elbows, hands slightly below your elbows and keep your pinky finger pointing up and thumb pointing down. Made a massive difference to me!

Good points sendos, at the end of the movement your thumbs should be pointing down to the ground, also lean forward slightly, bending at the hips.

[sendos]

Sounds about right, i'd also do them seated... they're about the only body part i think is neccersary to isolate if you want decent shoulder symmetry. I do so much pulling and pushing that they get out of balance, and without the proper technique my traps just get hit.

[Luffers]

Trust me it works! If you truly want to isolate the medial deltoid do them that way.

Most people stand straight and lift there arms out to the side, this works to some degree but is no where near as effective as doing what I said above. Try it right now with out weights and you should feel the middle delt being worked.

[Guv'nor]

I don't use dumbells for the side raises as I found myself leaning a lot.

I use cables, standing side on, sometimes with the cable behind my back.

I feel the burn, just struggling to lift anymore than 10kg as the muscles are tiny compared to my bi's and tri's.