5 Exercises for Bigger Delts

Most folks shoulders are pretty responsive to the exercise we give them. Some individuals aren’t as lucky, and a major part of this is the genetic makeup of the muscle fibers. Other times, it is poor exercise selection.

When you assign the workout to the deltoids, the first exercise should be compound movement. This is where we are our strongest and have the ability to move the maximum amount of weight. Work the compound lift with heavy sets and low reps. I usually aim for 3-5 sets, with 3-5 reps. It depends on the time of year and whatever training block I happen to be in.

Some good examples of a variation on the press are:

• Overhead press

• Seated Press

• Smith Machine Press

• Jump Press

• Z Press

• Push Press

• Landmine Press

Next, add to the workout a set of different isolation exercises.

• Side Laterals

• Rear Laterals

• Angled Side Laterals

• Dumbell Scaption Raise

• High Incline Press

• YWTs

• Blackburns

Pick one exercise for each of the three angles of the shoulders. An example of this would be to add scaption raises, leaning side laterals, and a rear lateral variation.

This video shows a giant set (3 different exercises in a continual sequence) of the front raise, side lateral, and rear laterals.

Once that’s completed, finish off with trap work.

• Shrugs

• Face Pulls

• Chest Supported Scapular Rows

• Cable Shrugs

Rep ranges for the isolation work can range in the 8-12 rep range or going up to 12-20 rep range.