Top 3 Shoulder Exercises For 3D Delts
Jeff Nippard・13 minutes read
Focus on side and rear delts for a balanced physique, using specific exercises like lateral raises and reverse cable flys, with Dr. Mike emphasizing controlled movements for optimal muscle growth. Check out Renaissance Periodization and Muscle and Fitness gym for more fitness tips, and remember to leave a thumbs up for the video.
Insights
- Side and rear delts are crucial for a balanced physique, with side delts being particularly important for achieving 3D deltoids through exercises like lateral raises.
- Emphasis on controlled negatives and intentional movements, especially during the last part of each rep, is key for optimal muscle growth, as highlighted by Dr. Mike in his fitness tips.
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Recent questions
What are the key exercises for balanced shoulder development?
Front delts are often overemphasized in training due to their stimulation from chest exercises, with side and rear delts being more crucial for a balanced physique. Machine shoulder press is recommended for front delt training due to increased stability and focus on shoulder tension, with unilateral machines aiding in balancing shoulder strength. An easy bar front raise is suggested for front delts, emphasizing a full range of motion and isolation. Side delts are deemed the most important for achieving 3D deltoids, with a lateral raise motion recommended for targeting this area effectively. Super ROM reverse cable fly is highlighted as a top exercise for the posterior deltoid, emphasizing a full range of motion, peak contraction, and controlled negative movements.
How can I effectively target my side delts?
Side delts are deemed the most important for achieving 3D deltoids, with a lateral raise motion recommended for targeting this area effectively. Cross body cable wire raise is advised for side delt training, focusing on stretching the side delt by pulling the weight across the body for varied muscle fiber engagement. Dr. Mike emphasizes controlled negatives and intentional movements, especially during the last portion of each rep, for optimal muscle growth.
What is the best exercise for rear delt training?
Reverse pec deck is recommended for rear delt training, with a cue to reach forward far to pre-stretch the rear delts and sweep the arms out for maximum muscle engagement. Super ROM reverse cable fly is also highlighted as a top exercise for the posterior deltoid, emphasizing a full range of motion, peak contraction, and controlled negative movements.
Why is it important to focus on side and rear delts in shoulder training?
Front delts are often overemphasized in training due to their stimulation from chest exercises, with side and rear delts being more crucial for a balanced physique. Side delts are deemed the most important for achieving 3D deltoids, with a lateral raise motion recommended for targeting this area effectively. Dr. Mike emphasizes controlled negatives and intentional movements, especially during the last portion of each rep, for optimal muscle growth.
Which YouTube channel is recommended for fitness tips?
Renaissance Periodization, Dr. Mike's channel, is recommended for further fitness tips. Muscle and Fitness gym is acknowledged for allowing filming, with a reminder to leave a thumbs up for the video.
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Summary
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"Balanced Delt Training Tips for Growth"
- Front delts are often overemphasized in training due to their stimulation from chest exercises, with side and rear delts being more crucial for a balanced physique.
- Machine shoulder press is recommended for front delt training due to increased stability and focus on shoulder tension, with unilateral machines aiding in balancing shoulder strength.
- An easy bar front raise is suggested for front delts, emphasizing a full range of motion and isolation, with cues to maintain chest up and controlled technique.
- Side delts are deemed the most important for achieving 3D deltoids, with a lateral raise motion recommended for targeting this area effectively.
- Cross body cable wire raise is advised for side delt training, focusing on stretching the side delt by pulling the weight across the body for varied muscle fiber engagement.
- Super ROM reverse cable fly is highlighted as a top exercise for the posterior deltoid, emphasizing a full range of motion, peak contraction, and controlled negative movements.
- Reverse pec deck is recommended for rear delt training, with a cue to reach forward far to pre-stretch the rear delts and sweep the arms out for maximum muscle engagement.
- Dr. Mike's emphasis on controlled negatives and intentional movements, especially during the last portion of each rep, is highlighted for optimal muscle growth.
- Renaissance Periodization, Dr. Mike's channel, is recommended for further fitness tips, while Muscle and Fitness gym is acknowledged for allowing filming, with a reminder to leave a thumbs up for the video.
