Discussion in 'Fitness & Nutrition' started by chizzle, Jan 9, 2008.
Basic presses and raises aren't doing it for me.
The deltoid muscle abducts the humerus. The anterior portion of the deltoid muscle flexes and medially rotates the humerus, the posterior portion extends and laterally rotates the humerus, and the middle portion abducts the humerus. This is a powerful muscle and from the rest position generates a superiorly directed vector that pulls the humeral head toward the acromion. Therefore it is essential that the depressors of the humeral head, primarily the supraspinatus, infraspinatus, teres minor, and subscapularis muscles, adequately offset the proximal pull of the deltoid muscle.
Often when the deltoid muscle becomes dominant as the person performs shoulder abduction, the humeral head glides superiorly because the downward pull of the rotator cuff muscles is insufficient and cannot counterbalance the upward pull of the deltoid. As the humerus continues to abduct, the compression forces generated by the deltoid muscle maintain the humerus in this position. If the same person flexes rather than abducts the humerus, the movement impairment is not evident. This can be explained by the reduced participation of the deltoid muscle. During flexion, the primary activity is in the anterior portion, which is just one third of the muscle, as compared with activity of the entire deltoid muscle during abduction.
Another dominance pattern involves the posterior deltoid. When the posterior deltoid has become the dominant lateral rotator, the result is anterior glide of the humeral head during the motion. One of the most challenging aspects of developing exercises for the rotator cuff muscles is ensuring that the infraspinatus and teres minor muscles are participating optimally and that the posterior deltoid muscle is not the primary rotator. One method of assessing the degree of participation of the different lateral rotators is to monitor the head of the humerus during the motion and not just the distal motion of the humerus. In the prone position with the shoulder in 90 degrees of abduction, the elbow flexed to 90 degrees, and the forearm over the edge of the table, the patient is instructed to laterally rotate the shoulder. The therapist places his of her fingers under the humeral head to monitor the motion. The humeral head should not anteriorly glide and exert pressure against the therapist's fingers. When the deltoid is dominant, in addition to the humeral anterior glide, the shoulder often extends, and the posterior deltoid muscle belly becomes prominent with dimpling evident just inferior to the posterior deltoid muscle belly. When the teres minor and infraspinatus are the dominant lateral rotators, the motion is pure rotation and the head of the humerus is pulled toward the glenoid and does not glide anteriorly. Careful performance of this exercise is critical to correction of rotator cuff dysfunction.
they've done it for everyone else in human history
Maybe I'm just doing something wrong...
My head hurts from actually reading all of that...I think you're trying to tell me something about muscle dominance...
Hang clean 4x8
Seated DB shoulder press 3x8
Lateral/Front raise superset 3x10/3x10
Machine shoulder press 2x15
Strength has gone up, size has not.
have your other muscles gotten bigger?
Switch out the seated for regular military barbell press. Do something like face pulls for the rear delt as well.
Chest, arms, lats, legs, traps...all growing as far as I can tell.
What advantages does standard military have over seated?
Not questioning advice, just curious.
when you can rep 350 for military press 10+ times you will have nice sized delts
1 lateral raise
1-2 rear delt exercises
1 trap exercise
in the last few weeks alone i've noticed my anterior delts catching up a bit since I added BB incline back into my chest routine.... My lateral delts and rear delts have been growing from raises and face pulls but the anteriors were lagging, even with presses and front rasies, up until now.
i do trap work on my back day
I actually don't do direct trap work.
I think my traps have been growing from heavy deads and hang cleans and other random shiz...
I do shrugs every once and awhile, but they're not part of my routine.
1. standing military press
2. standing db press
3. db side raises
4.rear delt raise
5.reverse pec deck
add arnold press?
try something like:
4 sets of seated military press with bb
3-4 sets of lateral raises
4 sets of rear delt raises
4 sets of some type of shrug
try cable lat raises for added resistance
I've tried cable raises, I think I like them better the db raises. I think i'll start doing does regularly.