Hit My Delts!

[KillerGriller]

I'm looking for a Deltoid exercise to add to my routine and the only one I can think of is Delt Flys. Flys never seem to work for me (maybe because of my long wing-span?), I don't get pumped/worked but my arms get stuck as I go to bigger weights. I usually have to cheat a little to get them moving past the dead spot in my movement which isn't optimal. Currently I do: pullups/chinups, pushups, lat pull downs, seated shoulder/military press (my basement isn't tall enough to do them standing), bench press, and occasionally pendelay rows which may contribute/help in some way.

So.....

Are flys the best solution? If so how do I maximize the burn while managing the hitch?

If not, what should I be doing to hit the delts harder?

[161803398874989]

Delts? WHICH delts? Front, side or back?

Front: overhead pressing

Side: lateral raises

Back: rowing

[KillerGriller]

Front Delts

I was using my googlefu and came across: upright rows, lateral raises and handstand pushups. Is there one that's better than the rest?

Also, what's the difference between an Overhead/Shoulder/Military presses?

[This is Seth]

Hand position, mostly.

[Timmy M]

Hand position, mostly.

and foot position i can't remember which but one of them requires feet together

[161803398874989]

I'd stay the hell away from upright rows. Lat raises seem to be kinda lateral delt oriented to me. At least, that's what they're most commonly used for. Are you sure those exercises were for front delts? In any case, HSPU = overhead pressing. So just press heavy shit overhead and eat a lot.

Military press has feet close together, I think.

[Waldo]

Half ROM HeSPU's especially focus on the deltoids.

The bottom portion of the headstand pushup is the hard part and includes a lot of triceps involvement. The top part is easier, from a handstand down to about halfway and back up, has a lot less triceps involvement, it is primarily a deltoid exercise with some trap involvement at the top.

If you can hold a handstand for 30 seconds or more, you should have no trouble doing half ROM HeSPU's.

[aj_rock]

Why are you looking for delt exercises anyway? They get plenty of work from assisting in most exercises involving any arm use at all.

If you're looking for larger delts, thats body building territory, in which case you wanna use high rep schemes anyways, so flyes fit right in.

[JamesAE]

In Arnie's encyclopaedia, he recommends overhead press, flyes, push presses and heavy upright rows for beginners.

[Gainsdalf the Whey]

My delts are one of my best developed muscles looks wise and I only do OHP, bench, squat, lat pull downs, and dead lifts. I really think it's the dead lifts, I can really feel it in my lats and upper back the day after I do them and the delts connect that 400+ lb weight to them.

[Pat G]

hold on.. there was a tnation article about boulder shoulders recently....

good for a bit of a read and a laugh http://www.t-nation.com/free_online_article/most_recent/cobra_traps_and_cannon_ball_delts

[aj_rock]

hold on.. there was a tnation article about boulder shoulders recently....

good for a bit of a read and a laugh http://www.t-nation.com/free_online_article/most_recent/cobra_traps_and_cannon_ball_delts

This article made me twitch. Behind the neck ANYTHING is a bad idea, and 12 minutes of deadlifts? Does this guy XFit or something ??

[Timmy M]

This article made me twitch. Behind the neck ANYTHING is a bad idea, and 12 minutes of deadlifts? Does this guy XFit or something ??

behind the neck things are only bad if you lack the mobility to do them comfortably and aren't being silly with them (i.e. smashing the bar down after BTN Press) otherwise it's generally ok as a mix up, i wouldn't use them as a mainstay tho (i find them useful as a light warmup to loosen up a bit)

[rtalencar]

I do BTN work once a week and haven't had any problems.

[Gainsdalf the Whey]

Here's a little info on why BTN is generally avoided: http://www.bodybuilding.com/fun/betteru26.htm

[161803398874989]

Here's a little info on why BTN is generally avoided: http://www.bodybuilding.com/fun/betteru26.htm

"You will be better off with crunches"

But otherwise pretty good article.

[Gainsdalf the Whey]

"You will be better off with crunches"

You have to remember, it's a body building article, in which case he's right if you are specifically trying to target the abs for muscular growth. Sit ups with your feet bracing you don't work the abs as much as they do the hip flexors. Weighted crunches and cable curl downs (or whatever they're called, I see tons of people doing them at the gym) do specifically target the abs.