I stopped doing standard OHP and started Behind the Neck Press. Best pump i ever had on my delts, while with standard i never felt them. The only annoying thing is to be approached by an instructor every now and then to alert me how dangerous the movement is.
Yes I agree. Behind the next press is definitely more beneficial for the side and rear delts. Not everyone is well suited for the lift but if you can perform it comfortably and safely it can be a great movement for some 💪🏻💪🏻
@@PeterKhatcherianSeated behind the neck presses are great for overall shoulder development. Side, rear and front dumbbell are good but the weight is so light compared to the overhead press.
Ive always said they are the only shoulder movement which actually hits all three heads. I used to do them a lot during the 90s and into the early 00's and was quite strong on such also, but stopped doing them as started basing most of my shoulder work around my side and rear delts and have done since. In that time my shoulders developed a slight impingement in my right shoulder (ironically from doing frontal dumbell presses once i started introducing just 3 sets of a press each workout for front delts) and poor mobility, to the point just thinking about behind the neck press hurt my shoulder. I have since then still always stated behind the neck presses are a great shoulder builder BUT only if you can perform them with no issues, otherwise dont. Recently I thought I would try them again starting with just the bar with no weight (light weight 1 inch bar) more of a mobility exercise then anything and realised once warmed up and able to actually get the bar back into that position and perform the movement my shoulder issues felt 100% better, since then I perform them every time, I still don't go heavy though and keep the reps between 12-16 when hitting shoulders and at 46 years old my shoulders are feeling great, the best they have done in many years (as they did back in the early 00's when performing behind the neck presses) To anyone worried about them or with mobilty / shoulder issues I would actually encourage you to try them, treat it as a mobility / stretching excercise with just a bar or a stick and perform the movement each time trying to bring the bar as low as possible. could be purely ancedotal but it's worked miracles for me.
@@jackward770 Just for safety I like to warm up more than usual. I do shoulder dislocation exercise with a tube and BTN presses with just the bar and then progressively increase the weight.
@@PeterKhatcherian when working incline benching does your incline angle vary depending on if your emphasis is just chest or combining chest and shoulders
Holy crap, I went through this exact same realization! I had shit delts with 90 pound db presses and 200 lbs barbell press. They're looking way better with dinky 10 pound cable lateral raises.
It's almost as if you made this video for me sir ! Been focusing on my shoulder development recently, and this video is a peach. Many thanks, all the best to you.
im still new to the gym with roughly 8months in and my current shoulder workout is dumbbell shoulder press, lateral raises and cable side raises im trying out higher reps right now instead of medium rep ranges
So I almost never feel sore with my side delts. However I started doing slow and controlled with really light weight 10 lbs 5x10 super slow. (Note. I usually use 45lbs). Next day side delts we’re slightly sore to the touch. FINALLY. Also, I spam rear delts with bent over lat raises one arm at a time while leaning over and against an incline bench. I’m doing rear delts every other day and after 6 months my rear delts have come up a lot and is starting to get that capped look from the back and side
Try farmers walk with heavy dumbbells. Don’t let the dumbbells touch your sides. Keep going until you literally can’t hold them anymore. Do that 5 or 6 times. Your side delts will be sore like you’ve never felt before. Not to mention your forearms and traps. Great for grip strength too.
My front delts have always dominated my physique, and my front double bicep was wide and HUGE. Because of this, completely replaced OHP with High Incline DB press(45 degree incl) for that clavicular head. When i was younger i didnt have access to a 30 degree bench, only flat, 45, or 90.. and i always had a MASSIVE upper shelf of a chest long before ever getting a big middle or lower chest, and i attribute that exclusive to doing my incline work at 45 degree instead of 30. Fast forward to 6 months ago i quit doing 45 degree in favor of 30 and pretty much lost my upper shelf. So i added it back and boom, upper shelf back. 45 degree high incline chest press is my bread and butter exercise. It mainly grows that stubborn upper chest exclusively while also giving PLENTY to the front delt. So ALL of my official "shoulder" work is laterals, chest supported laterals, upright rows, and rear delt flies.
I think frequency is important. doing a "bro split" for shoulders just doesn't give enough total volume. the delts are small muscles. you can easily hit side and rear delts 3 times a week because they recover quickly.
I do sprinkle in more side and rear delt work but the reason that pressing is important is cause it takes forever to progress on side delt/rear delt movements. What other movements allow you to progress at a consistent rate?
My shoulder range of motion is not good, due to rounded upper back (kyphosis ) I can even do OHP without leaning back, but I work around it and my shoulders get a good workout., i like seated dumbbell press, lateral raise, and bent over fly
BNPr definitely develops the lateral delts, combined with FacePulls that i find hit the rear and lateral delts. Currently dont find a need for any laterals for side and rear delts.
I get alot of growth doing ohp. Most people do it like an incline, chest puffed up and weight is pushed mainly with chest and front delt. Youre supposed to push your head through once the weight goes passed the top of your head to get alot of work on all 3 heads.
People think you need to do hundreds of sets to grow , it’s all bullsh** 15 sets per muscle group per week is plenty as long as your getting sufficient protein and training sets to failure
I agree, a good high incline chest press is ideal for front delts. You can never have enough incline chest work if you ask me. And you can never have enough side and rear delt action 👏 no one wants the rounded shoulder/no upper chest look.
Nice vid again Pete! Can you do or share your experience about body dysmorphia? One of the biggest reason I or maybe some yoyo from a diet or training plan is because of body dysmorphia. I've been training for months sticking to your advices, feeling good, and looking better (more muscular) in the mirror. But just a few day ago I finally decided to take video/photo of myself and I looked way fatter than what I see in the mirror. I wanna stick to gaining mass Ang size but looking fat in photos discouraged me and makes me wanna go back to a deficit again. Any advice or have you experience this too?
Is 8 exercises for upper body workout too much? I’m a novice (been lifting 2-3 months) I have bench row overhead press Lateral raises Lat pull-down Tricep push down Bicep curl Rear delt flies
SummaryShoulder development is crucial for bodybuilders as it is visible from every angle and pose. Neglecting shoulder training can negatively impact overall physique. Overhead presses are not the most effective exercise for shoulder development, as they primarily target the front delts. Side and rear delts should be prioritized for a wide and round shoulder appearance. Training each delt individually and incorporating lateral raises and rear delt work can help improve shoulder development.Highlights0:20 💪 Neglecting shoulder training can negatively impact overall physique.1:36 🏋♂ Overhead presses primarily target the front delts, neglecting side and rear delts.3:15 🔄 Side and rear delts should be prioritized for a wide and round shoulder appearance.4:08 📈 Training each delt individually and incorporating lateral raises and rear delt work can help improve shoulder development.Key Insights💡 Neglecting shoulder training can have a significant impact on the overall aesthetics of a bodybuilder’s physique, as shoulders are visible from every angle and pose.💡 Overhead presses, while a compound movement, primarily target the front delts and do not effectively stimulate the side and rear delts, which are responsible for a wide and round shoulder appearance.💡 Prioritizing side and rear delts in shoulder training can help achieve a more balanced and aesthetic shoulder development.💡 Training each head of the delt individually, such as through lateral raises and rear delt work, allows for targeted stimulation and growth in specific areas.💡 Adjusting training focus based on the stage of one’s lifting journey is crucial. Beginners may benefit from foundational strength and mass-building exercises, while intermediate and advanced lifters should tailor their training to address specific weaknesses and prioritize the areas that need improvement.💡 Being hyper-aware of one’s physique and its needs is essential in bodybuilding, allowing for adjustments in training and nutrition to optimize results.💡 Cutting out ineffective exercises and doubling down on what brings the best results is a key aspect of successful bodybuilding.
I actually completely stopped training delts for a couple years and regret it. I had both labrums torn and was just in constant pain. I started training delts again recently and it has completely changed my physique. I even found a new exercise which has given me significant results - the heavy partial lateral raise. After a few months of a steady diet with that, I now once again look like I am wearing shoulder pads 💪 And yes - in the late 90’s and early 2000’s when I was in my early 20’s, behind the neck press was a staple. I was able to rep 225 and my delts were the biggest they’ve ever been! Nowhere near that now but that’s ok
As someone who can do vlose to 90 pushups straight (good slow form, not talking no CrossFit shit), i wholly concur with this. Even just with push ups(variations play a role yes) the front delts are massively hit..only side & back ever need help to grow
i find ohp is a waste. what i will do however is throw in some triangle press (think single dumbbell upright coffin press)from my front delts occasionally, but limit my strict shoulder movements to 75% side delts (mainly upright rows and laterals) and 25% rear delt rowing movements.
I disagree. The OHP hits the side delts very well, they share at least 50% of the load with front delts and perhaps are even the prime mover. The OHP involves lateral abduction, it's very mechanically similar to a lateral raise. If you bend your forearm upwards during a lateral raise, you have a movement that resembles greatly an overhead press. I primarily do these and have largely neglected side raises, my shoulders are developing well, in line with the rest of my body. The OHP is much more upper body limited than bench press, which involves more leg drive and has back support. If you want to make it even more upper body isolated, then do it seated, better yet seated and Larsen style. Horizontal presses like the ones you mentioned hit the front delt, and vertical presses like OHP hit front and side. Rear still needs isolation, reverse peck deck and such, and of course is built with pulling movements like rows.
I guess i would say, from my experience and watching my friends and others, delts are one of the most person-specific muscle groups. What works best for a person is to be discovered not mandated. Of course, that's true for every muscle group to a degree, but delts seem to vary more from person to person. That's my experience. So, i think you gotta try lots of things, each for a long enough time, and be open to surprise, be open to something you didn't expect. I really like the idea of training delt heads along with chest and back. You pretty much will anyway....
One thing I noticed after getting past 60 is that many older guys who bench and squat heavy had small shoulders. This video makes sense so I'm going to make some changes.
Hey man! Have you ever seen someone have a developed chest, but very much lacking front delts and upper chest. For the past 2 years I’ve been focusing so much on both and I don’t see much of a different to be honest.
Imo I wish I never followed the bench and chest work hits front delts enough, since adding seated Ohp machine my shoulders have blown up can legit grab the muscle that’s been built
Undispensable information here. I've never been a big fan of the OHP or any front delt isolation exercise since I already get all of my front delt training from pressing movements, any OHP or front delt isolation exercise felt like junk volume most of the time. Though I do it a little differently than Pete since I train chest and back together on the same day. For me its day 1 back/chest - day 2 triceps/biceps/forearms - day 3 legs/side delts/rear delts.
@@rajahassan1236 Most if not all pressing exercises like flat press and incline press already work the front delts sufficiently, especially if you make us of full range of motion and go for a deep stretch at the bottom. Adding OHP or front delt isolation exercises results in junk volume and is just a waste of time in my experience.
@@Narekinooyeah bro but they are worked indirectly in chest movements as chest takes over so id say 2 chest exersises amd then OHP would be perfect and more isloations like front raises are junk i agreee but i think OHP is very important as its not an isolation, it works front delts a bit of side delts and also triceps core and a bit of traps i normally prioritise OHP being my first or second exerises on pushday as i think bigger dominant shoulders are more important for that aesthetic v taper look, rather than a more developed chest ( im not saying you shoudlnt train chest lol )
@@rajahassan1236 I go heavy with 4 sets of dumbell incline press, 4 sets of dumbell flat press and 4 sets of dumbell flies. All 3 exercises are done with full range of motion and a deep stretch with a second of pause at the bottom. Do this with good form and technique and you will come to the conclusion that chest and front delts are both worked directly. Did you watch the video?
High heavy reps, 15, 20 +, starting with rear delts always. TUT, time under tension. Stop swinging the weight, it does little compared to going slower. Less weight, lose the ego
You don't watch Alex Leonidas, he who has great shoulders says that overhead presses are great for developing the lateral deltoids, not just the front ones.
Alex has also said that a seated AD press and BTN press would likely be even better for side delts. But a strict OHP would still be probably like 90% of the other lifts in terms of growth, still worth doing.
Chest and side delts! YES! I thought i was the only one who did that! The other day when I wasn’t feeling like training and was pressed for time, I did 8 sets to failure of dips supersetted with lateral raises - I had an insane pump!
you preach what my dad always does. Simple, compound, barbell movements, complemented by isolation movements for smaller muscles.
I stopped doing standard OHP and started Behind the Neck Press. Best pump i ever had on my delts, while with standard i never felt them. The only annoying thing is to be approached by an instructor every now and then to alert me how dangerous the movement is.
Yes I agree. Behind the next press is definitely more beneficial for the side and rear delts. Not everyone is well suited for the lift but if you can perform it comfortably and safely it can be a great movement for some 💪🏻💪🏻
What reps and sets do you recommend? Warm up also?
@@PeterKhatcherianSeated behind the neck presses are great for overall shoulder development. Side, rear and front dumbbell are good but the weight is so light compared to the overhead press.
Ive always said they are the only shoulder movement which actually hits all three heads. I used to do them a lot during the 90s and into the early 00's and was quite strong on such also, but stopped doing them as started basing most of my shoulder work around my side and rear delts and have done since.
In that time my shoulders developed a slight impingement in my right shoulder (ironically from doing frontal dumbell presses once i started introducing just 3 sets of a press each workout for front delts) and poor mobility, to the point just thinking about behind the neck press hurt my shoulder.
I have since then still always stated behind the neck presses are a great shoulder builder BUT only if you can perform them with no issues, otherwise dont.
Recently I thought I would try them again starting with just the bar with no weight (light weight 1 inch bar) more of a mobility exercise then anything and realised once warmed up and able to actually get the bar back into that position and perform the movement my shoulder issues felt 100% better, since then I perform them every time, I still don't go heavy though and keep the reps between 12-16 when hitting shoulders and at 46 years old my shoulders are feeling great, the best they have done in many years (as they did back in the early 00's when performing behind the neck presses)
To anyone worried about them or with mobilty / shoulder issues I would actually encourage you to try them, treat it as a mobility / stretching excercise with just a bar or a stick and perform the movement each time trying to bring the bar as low as possible. could be purely ancedotal but it's worked miracles for me.
@@jackward770 Just for safety I like to warm up more than usual. I do shoulder dislocation exercise with a tube and BTN presses with just the bar and then progressively increase the weight.
First time seeing your videos; I love your calm, clear presentation. You've got a gift for conveying knowledge in a way that's digestible.
Always look forward to these videos. Thanks Peter 🤝🏻
Thank you for the support 💪🏻💪🏻
@@PeterKhatcherian when working incline benching does your incline angle vary depending on if your emphasis is just chest or combining chest and shoulders
Holy crap, I went through this exact same realization! I had shit delts with 90 pound db presses and 200 lbs barbell press. They're looking way better with dinky 10 pound cable lateral raises.
100% spot on. I always start my shoulder work with rear delts and then move to side movements.
This is very true. Gym newbie here side delt and rear delt work is essential
Excellent advice this is definitely 100% true
This is my go-to right here. Always great advice. Thanks Peter 👍
This is spot on! I also do no overhead presses. All front delt work for me comes on chest day doing incline presses.
It's almost as if you made this video for me sir !
Been focusing on my shoulder development recently, and this video is a peach.
Many thanks, all the best to you.
As always, GREAT advice. Your approach to bodybuilding is helping me to finally see what I was doing wrong. Thank you, Peter.
I remember when you first started this channel and now our at 260k! Thats awesome bro
This is exactly what I needed to hear right now. Awesome! Thank you
He says, looking massive from every angle. Great information.
That’s what she said
The nuance that different methods are "optimal" at different levels of development is exactly what new lifters need to hear.
im still new to the gym with roughly 8months in and my current shoulder workout is dumbbell shoulder press, lateral raises and cable side raises im trying out higher reps right now instead of medium rep ranges
Heavy one arm lateral raises with a kettlebell works great for me.Much more effective than with a regular dumbbell in my case.
Just started my shoulder workout let’s see what I learn
How's it been
One of my favorite things I’ve found is start with rear delts, then hex/trap bar OHP
So I almost never feel sore with my side delts. However I started doing slow and controlled with really light weight 10 lbs 5x10 super slow. (Note. I usually use 45lbs). Next day side delts we’re slightly sore to the touch. FINALLY. Also, I spam rear delts with bent over lat raises one arm at a time while leaning over and against an incline bench. I’m doing rear delts every other day and after 6 months my rear delts have come up a lot and is starting to get that capped look from the back and side
Try farmers walk with heavy dumbbells. Don’t let the dumbbells touch your sides. Keep going until you literally can’t hold them anymore. Do that 5 or 6 times. Your side delts will be sore like you’ve never felt before. Not to mention your forearms and traps. Great for grip strength too.
What do you think if I do lateral raises like 4 times a week
My front delts have always dominated my physique, and my front double bicep was wide and HUGE. Because of this, completely replaced OHP with High Incline DB press(45 degree incl) for that clavicular head. When i was younger i didnt have access to a 30 degree bench, only flat, 45, or 90.. and i always had a MASSIVE upper shelf of a chest long before ever getting a big middle or lower chest, and i attribute that exclusive to doing my incline work at 45 degree instead of 30. Fast forward to 6 months ago i quit doing 45 degree in favor of 30 and pretty much lost my upper shelf. So i added it back and boom, upper shelf back. 45 degree high incline chest press is my bread and butter exercise. It mainly grows that stubborn upper chest exclusively while also giving PLENTY to the front delt. So ALL of my official "shoulder" work is laterals, chest supported laterals, upright rows, and rear delt flies.
45 degrees also sufficiently takes care of all your front delt needs.
i’m going to try 45incline and see if it works for me better than 30
great video and great advice as always!
I think frequency is important. doing a "bro split" for shoulders just doesn't give enough total volume. the delts are small muscles. you can easily hit side and rear delts 3 times a week because they recover quickly.
I do sprinkle in more side and rear delt work but the reason that pressing is important is cause it takes forever to progress on side delt/rear delt movements. What other movements allow you to progress at a consistent rate?
Behind the neck press gives the strength advantages of standard OHP and works the rear and side delts hard.
OHP is one of the kings.
Of side delt work.
This Armenian guy really spitting facts 👌🏼
My shoulder range of motion is not good, due to rounded upper back (kyphosis ) I can even do OHP without leaning back, but I work around it and my shoulders get a good workout., i like seated dumbbell press, lateral raise, and bent over fly
BNPr definitely develops the lateral delts, combined with FacePulls that i find hit the rear and lateral delts. Currently dont find a need for any laterals for side and rear delts.
Great video,saludos desde Cuba 🇨🇺
can you do legs next?
Lol the drake meme came out of nowhere that made me laugh it
love your content
Thank you for the support 💪🏻
Great video. To the point with solid explanation. 💪😎👍
I get alot of growth doing ohp. Most people do it like an incline, chest puffed up and weight is pushed mainly with chest and front delt. Youre supposed to push your head through once the weight goes passed the top of your head to get alot of work on all 3 heads.
Facts as usual. Rear delts are the largest lagging muscle group with combat sports
That's because rear delts (like chest) do nothing for combat sports.
@@krane15 For striking maybe. For grappling you will need strong pulling muscles.
Haven’t you read the latest study Peter ? You need to be doing 52 sets for shoulders to really get them to grow.
Nice sarcasm
People think you need to do hundreds of sets to grow , it’s all bullsh** 15 sets per muscle group per week is plenty as long as your getting sufficient protein and training sets to failure
Once I learned it was all side delts, I just added side lateral raises at the end of every single work out (4x per week), my shoulders BLEW UP.
Hey boss, what workout training would you recommend for someone who trains in martial arts (Jiu Jitsu, Wrestling, Muay Thai, MMA, etc.)?
I do the same thing you i rarely do over over head press. But i do incline 3 days a week
I agree, a good high incline chest press is ideal for front delts. You can never have enough incline chest work if you ask me. And you can never have enough side and rear delt action 👏 no one wants the rounded shoulder/no upper chest look.
Nice vid again Pete! Can you do or share your experience about body dysmorphia?
One of the biggest reason I or maybe some yoyo from a diet or training plan is because of body dysmorphia.
I've been training for months sticking to your advices, feeling good, and looking better (more muscular) in the mirror. But just a few day ago I finally decided to take video/photo of myself and I looked way fatter than what I see in the mirror.
I wanna stick to gaining mass Ang size but looking fat in photos discouraged me and makes me wanna go back to a deficit again. Any advice or have you experience this too?
You need to drink more brewskis, studies show brewskis are ok 👍
Thanks Peter for another super upload, much appreciated.
Is 8 exercises for upper body workout too much? I’m a novice (been lifting 2-3 months)
I have bench
row
overhead press
Lateral raises
Lat pull-down
Tricep push down
Bicep curl
Rear delt flies
SummaryShoulder development is crucial for bodybuilders as it is visible from every angle and pose. Neglecting shoulder training can negatively impact overall physique. Overhead presses are not the most effective exercise for shoulder development, as they primarily target the front delts. Side and rear delts should be prioritized for a wide and round shoulder appearance. Training each delt individually and incorporating lateral raises and rear delt work can help improve shoulder development.Highlights0:20 💪 Neglecting shoulder training can negatively impact overall physique.1:36 🏋♂ Overhead presses primarily target the front delts, neglecting side and rear delts.3:15 🔄 Side and rear delts should be prioritized for a wide and round shoulder appearance.4:08 📈 Training each delt individually and incorporating lateral raises and rear delt work can help improve shoulder development.Key Insights💡 Neglecting shoulder training can have a significant impact on the overall aesthetics of a bodybuilder’s physique, as shoulders are visible from every angle and pose.💡 Overhead presses, while a compound movement, primarily target the front delts and do not effectively stimulate the side and rear delts, which are responsible for a wide and round shoulder appearance.💡 Prioritizing side and rear delts in shoulder training can help achieve a more balanced and aesthetic shoulder development.💡 Training each head of the delt individually, such as through lateral raises and rear delt work, allows for targeted stimulation and growth in specific areas.💡 Adjusting training focus based on the stage of one’s lifting journey is crucial. Beginners may benefit from foundational strength and mass-building exercises, while intermediate and advanced lifters should tailor their training to address specific weaknesses and prioritize the areas that need improvement.💡 Being hyper-aware of one’s physique and its needs is essential in bodybuilding, allowing for adjustments in training and nutrition to optimize results.💡 Cutting out ineffective exercises and doubling down on what brings the best results is a key aspect of successful bodybuilding.
I like to do lateral/Lu raises before overhead pressing or even Viking press….that annihilates the shoulders
every video of yours is GOLD. ive made a LOT of progress because of you. told all my friends too🥰
I actually completely stopped training delts for a couple years and regret it. I had both labrums torn and was just in constant pain.
I started training delts again recently and it has completely changed my physique. I even found a new exercise which has given me significant results - the heavy partial lateral raise.
After a few months of a steady diet with that, I now once again look like I am wearing shoulder pads 💪
And yes - in the late 90’s and early 2000’s when I was in my early 20’s, behind the neck press was a staple. I was able to rep 225 and my delts were the biggest they’ve ever been! Nowhere near that now but that’s ok
I didnt do any ohp first six years of lifting. in the last 7 months I've done a lot of seated OHP at 60 degrees and it's improved my shoulders a lot.
As someone who can do vlose to 90 pushups straight (good slow form, not talking no CrossFit shit), i wholly concur with this. Even just with push ups(variations play a role yes) the front delts are massively hit..only side & back ever need help to grow
i find ohp is a waste. what i will do however is throw in some triangle press (think single dumbbell upright coffin press)from my front delts occasionally, but limit my strict shoulder movements to 75% side delts (mainly upright rows and laterals) and 25% rear delt rowing movements.
Wouldn't controlling the eccentric movement on the flys be a good idea for growth?
Run the rack for side delts
Cable rear delts
Bus driver into front raise front delts
Got big so fast
i feel the overhead press trains my lats alot , and i usually do arms and shoulders in a session dunno if its a bad idea but it working heh
Never lose hope you never know what tomorrow may bring.
What is the name of the attachment he uses for lateral raises in the power cage? th-cam.com/video/B-4A_Qi_J9Y/w-d-xo.html
I do both seated dumbbell shoulder press and on non training days( 2-3 days a week) I hit side and rear delts with lateral raises
How do you train something 3 days a week with only 7 days in a week?
This is a REALLY GOOD video.
I had done shoulders for years but lately I've had pain in both of my delts during training and sometimes I wake up with shoulder pain
Do dead hands , see if that helps with the pain . Good luck .
I disagree. The OHP hits the side delts very well, they share at least 50% of the load with front delts and perhaps are even the prime mover. The OHP involves lateral abduction, it's very mechanically similar to a lateral raise. If you bend your forearm upwards during a lateral raise, you have a movement that resembles greatly an overhead press. I primarily do these and have largely neglected side raises, my shoulders are developing well, in line with the rest of my body.
The OHP is much more upper body limited than bench press, which involves more leg drive and has back support. If you want to make it even more upper body isolated, then do it seated, better yet seated and Larsen style. Horizontal presses like the ones you mentioned hit the front delt, and vertical presses like OHP hit front and side. Rear still needs isolation, reverse peck deck and such, and of course is built with pulling movements like rows.
Ok....lol
@@thebeatmajors_yt Great response...
Do what works for you
@@terryshaw668 I'd argue it works for everyone, because of biomechanics.
How much does external/internal cable rotations truly work the shoulders? Does it only stabilize the shoulders without building the muscles?
Ive moved to just the scrape the rack press from john meadows
Thank you.
❤ thanks for those such informative videos ❤❤
on a ppl split from monday to saturday, what days other than the push days would you hit lateral raises for optimal recovery yet still enough volume
I'm shoulder dominant; as a result, I have overdeveloped delts & upper chest.
As a result my lower chest is lacking a lot!
You need to show or give us and example of what you think that looks like I've never seen it.
@krane15 I could send you a picture if this was insta.
Hopefully if Peter sees this comment I'll send it him to see what he thinks lmao 🤣
I guess i would say, from my experience and watching my friends and others, delts are one of the most person-specific muscle groups. What works best for a person is to be discovered not mandated. Of course, that's true for every muscle group to a degree, but delts seem to vary more from person to person. That's my experience. So, i think you gotta try lots of things, each for a long enough time, and be open to surprise, be open to something you didn't expect. I really like the idea of training delt heads along with chest and back. You pretty much will anyway....
One thing I noticed after getting past 60 is that many older guys who bench and squat heavy had small shoulders. This video makes sense so I'm going to make some changes.
What do you all think about monkey rows for side delt development?
Hey man! Have you ever seen someone have a developed chest, but very much lacking front delts and upper chest.
For the past 2 years I’ve been focusing so much on both and I don’t see much of a different to be honest.
Imo I wish I never followed the bench and chest work hits front delts enough, since adding seated Ohp machine my shoulders have blown up can legit grab the muscle that’s been built
handstand push ups will get you the shoulders you want
Waited video brother 🙌🙌🙌💪
Undispensable information here. I've never been a big fan of the OHP or any front delt isolation exercise since I already get all of my front delt training from pressing movements, any OHP or front delt isolation exercise felt like junk volume most of the time. Though I do it a little differently than Pete since I train chest and back together on the same day. For me its day 1 back/chest - day 2 triceps/biceps/forearms - day 3 legs/side delts/rear delts.
How does your front delt get worked then ?
@@rajahassan1236 Most if not all pressing exercises like flat press and incline press already work the front delts sufficiently, especially if you make us of full range of motion and go for a deep stretch at the bottom. Adding OHP or front delt isolation exercises results in junk volume and is just a waste of time in my experience.
@@Narekinooyeah bro but they are worked indirectly in chest movements as chest takes over so id say 2 chest exersises amd then OHP would be perfect and more isloations like front raises are junk i agreee but i think OHP is very important as its not an isolation, it works front delts a bit of side delts and also triceps core and a bit of traps i normally prioritise OHP being my first or second exerises on pushday as i think bigger dominant shoulders are more important for that aesthetic v taper look, rather than a more developed chest ( im not saying you shoudlnt train chest lol )
@@rajahassan1236 I go heavy with 4 sets of dumbell incline press, 4 sets of dumbell flat press and 4 sets of dumbell flies. All 3 exercises are done with full range of motion and a deep stretch with a second of pause at the bottom. Do this with good form and technique and you will come to the conclusion that chest and front delts are both worked directly. Did you watch the video?
@@Narekinoo yes why
Thanks
On my push day, is rear delt press and side raises enough if I do two incline chest movements? I also have an extra day for side delta and rear delts.
Keep side raises and do a shoulder press whether that be machine, db, or plates. Save rear delts for back day.
Any tips for big legs???
Don't skip leg day 👍
20 rep squat.⚰️
@@salguodrolyat2594 weight? Sets??
good stuff.
Yo … what’s the rack attachment you have to do machine side laterals??
Im replying to see what he says
I stick to hammer strength front military press
I have the opposite problem big delts and small arms LMAO
Where are the upright rows my guy?
Watched it in full, how old are you Sir ? 35 ish ?
Good vid 👍
🔥🔥🔥🔥🔥 information
Makes sense. I'm a noobie but it's very interesting.
i've always done OHP
Whatever works for you bub.
High heavy reps, 15, 20 +, starting with rear delts always. TUT, time under tension. Stop swinging the weight, it does little compared to going slower. Less weight, lose the ego
High heavy reps? people just spout anything without thinking
@@rahulchangmai3123 🤣🤣
What rep range do you use for lateral raises ?
8-12
To failure
Love u bro
Amazing vedio
Awesome
You don't watch Alex Leonidas, he who has great shoulders says that overhead presses are great for developing the lateral deltoids, not just the front ones.
Alex has also said that a seated AD press and BTN press would likely be even better for side delts. But a strict OHP would still be probably like 90% of the other lifts in terms of growth, still worth doing.
You act like Alex hasn't been training every damn for YEARS 😂 anything works if you do it everyday
@@thebeatmajors_yt I don't act.
@@chonkeboi I do it behind the back of the neck.
I have no front delts after 2 years, nice chest tho lol
Whats your opinion on seated, behind the neck Smith OHP? Its my opener.
Lol based on your pfp it’s working well. Good stuff
Unfortunately people def skip legs….but who the hell skips shoulders??????? lol
Me becuz shoulder painz:(
Chest and side delts!
YES! I thought i was the only one who did that!
The other day when I wasn’t feeling like training and was pressed for time, I did 8 sets to failure of dips supersetted with lateral raises - I had an insane pump!
I dont train shoulers yet they look like i do..maybe the other stuff i do in the gym works them
Perfect 🎉