Top 3 Shoulder Exercises For 3D Delts

Summary

In this fitness-focused video, the host and exercise scientist Dr. Mike Isreal share their top three shoulder exercises to develop 3D delts. They emphasize the importance of training side delts, which are often the most prominent part of well-developed shoulders. The video provides detailed instructions for exercises targeting the front, side, and rear deltoid heads, including machine shoulder press, easy bar front raise, super ROM lateral raise, cross body cable wire raise, super ROM reverse cable fly, and reverse pec deck. The emphasis is on proper technique, controlled movements, and maximizing muscle involvement for optimal results.

Takeaways

• 🏋️‍♂️ The video discusses top exercises for developing 3D shoulders, focusing on different head muscles of the deltoids.
• 🔍 A German study from the 1990s is referenced, indicating that bodybuilders often have overdeveloped front delts due to chest workouts.
• 🤔 The importance of not overemphasizing front delt training is stressed, as side and rear delts are more important for shoulder aesthetics.
• 🏋️‍♀️ The video recommends machine shoulder press for front delts due to increased stability and the ability to push closer to failure.
• 📐 Dr. Mike's top pick for front delts is an easy bar front raise, emphasizing the importance of range of motion and isolation.
• 🔄 The video suggests using controlled technique and deep stretch in exercises, with a focus on maintaining tension throughout the movement.
• 📉 The side delts are identified as the most important for shoulder development, with a recommendation to dedicate 70-90% of delt training to them.
• 🤲 The super ROM lateral raise is highlighted as a top-tier exercise for side delts, with a focus on proper hand positioning and resistance path alignment.
• 🤸‍♂️ Cross body cable wire raises are recommended for side delts, emphasizing the stretch and unique muscle fiber engagement.
• 🔄 Dr. Mike's approach to rear delt training involves a super ROM reverse cable fly, focusing on maximizing muscle involvement with controlled movement.
• 🖌️ The reverse pec deck is suggested for rear delts, with a cue to 'paintbrush' the movement for maximum muscle activation and a deep stretch.

Q & A

What are the main focuses of the video?

The video focuses on shoulder exercises for developing 3D delts, with an emphasis on the front, side, and rear head exercises, and includes expert insights from exercise scientist Dr. Mike Isreal.

Why might front delt training be overemphasized according to the video?

Front delts are often overemphasized because they receive a lot of stimulation from chest workouts, as noted by a German study which found that bodybuilders have significantly larger front delts compared to non-lifters.

What does Dr. Mike Isreal suggest about the importance of side and rear delt training?

Dr. Mike Isreal suggests that side and rear delts are more important for bodybuilding and that rear delt training is overrated if you're training your back properly, as the rear delts should be well developed.

What is the recommended proportion of side delt training in overall delt training according to the video?

The video suggests that side delt training should constitute 70 to 90% of delt training due to their significant impact on shoulder aesthetics.

What is the number one exercise for the anterior or front head of the deltoids as recommended in the video?

The number one exercise for the front head of the deltoids is a machine shoulder press, which increases stability and allows for a full range of motion.

Why is controlled technique and a deep stretch emphasized in the exercises?

Controlled technique and a deep stretch are emphasized to ensure that the tension is directed to the shoulders, to prevent dropping the weight or breaking technique, and to maximize muscle engagement.

What is the recommended rep range for the easy bar front raise exercise?

The recommended rep range for the easy bar front raise exercise is 10 to 20 reps, with an emphasis on a slow and controlled eccentric phase.

What is the 'super ROM lateral' exercise and how does it benefit the side delts?

The 'super ROM lateral' exercise is a lateral raise that goes beyond the typical range of motion, which helps to activate the side delt fibers more effectively and provides a greater stretch.

How does the cross body cable wire raise differ from a standard lateral raise?

The cross body cable wire raise differs by pulling the weight across the body, which provides a greater stretch on the side delts and hits the deltoid compartments from a slightly different angle.

What is the number one pick for the posterior head of the deltoids according to Dr. Mike Isreal?

Dr. Mike Isreal's number one pick for the posterior head of the deltoids is a super ROM reverse cable fly, which emphasizes a full range of motion and peak contraction of the rear delts.

What is the key cue for the reverse pec deck exercise for the rear delts?

The key cue for the reverse pec deck exercise is to reach forward as far as possible and arc out with the arms, simulating a painting motion on the floor, to maximize the stretch and engagement of the rear delts.