When I do the Arnold Pres, I think I'm doing something wrong, because my rear delts don't really fell worked at all. I feel like the front and middle delts get owned, but not the rear. How should I fix this?
I don't think Arnold Press is supposed to work the rear delts. Sounds like you are doing it correctly. I never really liked the Arnold Press...takes forever to do...I'm impatient with it
But I thought the purpose of the Arnold Press was to work the whole deltoid. And if I'm wrong and it is really only meant to hit the front and middle portion of the deltoid, is it necessary to also do rear deltoid work?Originally Posted by Kiaran
The effect on the rear delt is minimal. Some on the eccentric (negative) portion of the movement, and a little bit on the sweeping portion (although that's mostly medial delt).
For shoulder health and development you should probably do some rear delt movements, too.
Be a man. Be awesome at it. Be proud of it. Beyond the Barbell
"Borris is correct. That sounds logical if you ask me."
When I first started lifting, I only ever did DB shoulder presses. The result was a massive front deltoid that looks sweet from the front but my shoulders sort of dissappeared when i turned to the side. I realized that there was more than one piece to the shoulder and more than one way to work them. I begain doing lateral raises, upright rows and didn't touch the shoulder presses for about a year. Now my routine was inconsistant, wasn't a very good one and all, however; the sides of my shoulders popped out nicely. I am now working on my rear delt to make it equal to my front. So...to make a long story short, yes, do multiple shoulder exercises. Rear delts are hard to hit, but this is my shoulder routine now:
Mil Press (Front)
Lateral Raises (Medials)
Bent Over Lateral Raises (Rear Delt)
True, they all work the entire shoulder to some degree, however; my front deltoid is physical proof that just doing shoulder presses will create lopsided shoulders.
So, is it better to isolate each part of the deltoid in different exercises rather than just doing the Arnold Press for the "whole" deltoid? <-- Provided that I do a little extra rear delt work. I'm also doing incline presses that same day, so do you think that covers for the front delts?
Last edited by fixationdarknes; 10-07-2004 at 08:07 PM.
Are you doing them standing up? That's how I do'em...when I do'em that is. I only do them when I'm cutting - see I change up!
Yes, I stand up.
I'm hoping deads and shrugs will give my rear delts a decent workout, dumb thought?
Hit up some chins and BB/T-bar rows and you'll be fine.Originally Posted by Madd Hatter
its better to stand cuz you dont use as much chest as you do when sitting.