Delt Caps

  • Thread starter Thread starter CTri17
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CTri17

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All right, so one of the area's I feel like I need to bring up is the medial head of my delts to create that nice shoulder cap.

What have you all found to be some of the best exercises for this?
 
What R U currently doing?

I do various exercises of shoulder/delt work. I work all different heads. My all-time favorite is laying prone on an Incline bench (45 degree angle) and doing side laterals. However, I think it primarly works the rear delt, but it does hit the medial. Also, I'm a big fan of regular old military presses. Great for overall foundation on shoulders. My front head takes on a mind of it's own though...It's like the only part of my shoulder that wants to grow. UGH!
 
currently i'm doing db shoulder press, bent raise (post delt), upright rows, I typically do lateral raises as well, but I took them out this past cycle only to cycle exercises
 
CTri17 said:
currently i'm doing db shoulder press, bent raise (post delt), upright rows, I typically do lateral raises as well, but I took them out this past cycle only to cycle exercises
Click to expand...

Smart move...the body does get too used to the same exercises hindering our growth. Let me search on bb.com for some exercises. See what I can find. I will keep my eye on this post cuz I want to know what is best for medial as well.
 
I'd stick with the seated or standing shoulder press. Add in the lateral raises and thats about it. Keep in mind your shoulders are a smaller muscle group than most people think. I usually work the rear delts on back days.
 
Very wide-arm upright barbell rows. Take care that your elbows lead as much as possible. Use moderate weight, don't rush the initial lift. Put your mind in there.

The point at which the bar gets higher than the elbows is the point where the stimulus is now going into the traps, which is not your target.

Milos Sarcev is the master at this.

The medial is the point that most imparts the illusion (or reality) of true width.

Good hunting...
 
Upright rows behind your back on a Smith Machine with a wide grip, after mil press BB or DB. Or supersetting seated laterals after mil press. Isolate by pointing the posterior plate of the dumbell upwards towards the end of the rep - like pouring a jug of water.
 
I've heard some bad things about doing upright rows. Make sure your form is perfect with them before doing significant weight.
 
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