Maximize Shoulder Growth

 

The Deltoids, aka shoulders, are made up of three heads: The anterior, lateral, and posterior comprise the deltoid. Each has a different function making it key to train them in different ways for optimal strength + size development.
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Anterior: The front of your shoulder is mainly responsible for raising your arm out in front of your as well as extending it above your head. Many people simply bench press to grow their anterior deltoid, which can work well. However, including movements like the overhead press, seated dumbbell overhead press, and the behind the neck press will maximize your gains in this area.
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Lateral: Often times guys are looking for broader shoulders, which is where the lateral head of the deltoid comes into play. This muscle is mainly responsible for raising your arm out to the side, but is also active minimally in other exercises directed toward the anterior or posterior deltoid heads. Movements like dumbbell lateral raises, cable lateral raises, as well as face-pulls are great for developing the side of your shoulder.
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Posterior: The back of the shoulder is often neglected in many training programs. However, developing this area is key to getting well rounded shoulders as well as keeping them strong and healthy. When the anterior deltoid is disproportionately bigger than the posterior side, it can lead to imbalances and injury to the shoulder. Therefore, it’s key to balance out your training and include exercises that specifically target the rear deltoid. Exercises like bent over dumbbell flyes, machine rear delt flyes, as well as face-pulls are great for this area of the muscle. Movements like rows or pull-ups hit the rear deltoid as well but aren’t very good for specifically targeting this area which is why the isolation movements listed above are key.
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Movements like the overhead press could use the 8-12 rep range mostly whereas rear delt flyes should utilize higher rep ranges such as 15-20 because they’re unable to produce large amounts of force which makes them better suited for higher reps. Lateral delt flyes should be done mostly in the 10-15 rep range as well
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