Results 1 to 8 of 8

Thread: rear delts for benching

  1. #1
    Senior Member jtteg_x's Avatar
    Join Date
    Jul 2005
    Bay Area, CA

    rear delts for benching

    On a PL bench technique, how does the rear delts come into play? Secondly, what are some good lifts that will hit the rear delts that are beneficial toward benching?

  2. #2
    Go Bears Pete22's Avatar
    Join Date
    Sep 2008
    Chicago, IL
    As stabilizers and for overall shoulder health and stability. Try DB rows, face pulls, reverse pec deck, and band pull-aparts.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  3. #3
    Senior Member Virtron's Avatar
    Join Date
    Oct 2008
    I like chest supported reverse flyes... it works wonders.
    When I die. I want to be frozen. And if they have to freeze me in pieces, so be it. I will wake up stronger than ever, because I will have used that time, to figure out exactly why I died. And what moves I could have used to defend myself better now that I know what hold he had me in.

  4. #4
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Westside Barbell, OH
    on the AtLarge webpage we have a video of George Halbert doing some H-rolls. It's been a massive help to my shoulders and rear delts.

    Rear delts help stabilize your shoulders when benching, since the front delts obviously get stronger, you need to balance out your shoulder development by getting bigger rear delts

    don't forget to hit the upper back as well.

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  5. #5
    Senior Member
    Join Date
    Jun 2009
    when bringing the bar down, pull your arms out towards pinkies will activate your rear delts/lats & take some weigh off your chest.
    Try it'll feel it a bit.
    6'0"--198# USAPL / IPF powerlifter
    ~~~ RAW Nationals July 15-17, 2010 in CO ~~~~

    RAW Squat: 556
    RAW Bench: 390
    RAW Deadlift: 601

  6. #6
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    All of the above, thick rear delts will help stop you flattening out too.
    I have found training rear delts really helps my bench.

  7. #7
    Senior Member
    Join Date
    Apr 2008
    Rock Falls IL
    H-rolls require to have some flexability.......... just a warning! I couldn't do them at first had to work on my flexability.

  8. #8
    Senior Member
    Join Date
    Mar 2009
    Quote Originally Posted by Virtron View Post
    I like chest supported reverse flyes... it works wonders.
    Agreed! I do these after face-pulls on ME bench day.

Similar Threads

  1. Pullups or chins for rear delts?
    By Stagger in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 01-30-2011, 03:16 AM
  2. Need Advice on rear delts!
    By VERTIGO210 in forum Bodybuilding & Weight Training
    Replies: 16
    Last Post: 02-17-2009, 05:21 AM
  3. Rear delts
    By vrizzle in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 04-29-2007, 10:07 PM
  4. Rear Delts?
    By HighSchoolGuy in forum General Chat
    Replies: 8
    Last Post: 07-04-2005, 02:12 AM
  5. Hrm. Update on 'dem rear delts.
    By Yaz in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 06-17-2001, 06:08 PM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts