You Have a Problem and It's Your Delts
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- Опубліковано 24 лип 2024
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0:00 Intro
0:53 1 Compounds
5:20 2 Seated vs Standing
6:42 3 Push Presses
9:47 4 Load the Stretch
11:38 5 Raises
13:52 6 Rear Delts
15:56 7 Bench-stress
17:31 8 Prevent Wear and Tear
19:49 9 Strain and Burn
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Algo so bromley doesn’t change the title and thumbnail 8 times
Love you bromley
Lmao
Based
8? I thought 10 times LOL
Shit i thought i was crazy or just had a bad memory 🤣
+1
The push press is criminally underrated for hypertrophy because it it allows you to handle more weight, especially during the eccentric part of the movement, provided you lower it more slowly.
I think it depends on how efficient you are with the movement, a proficient weightlifter will train it as an assistance movement for the timing in the dip and drive on the jerk, thus will be very fast and explosive. Similarly a proficient weightlifter will lower it fast absorbing the weight with the legs. As I said in a previous comment, since I started olympic weightlifting my traps exploded, as well as an improved mobility, but delts and traps remained more or less the same
you said that your traps exploded and in the next sentence you said, that your traps remained the same. im confused @@dariomortellaro2216
Oh, so it’s because you gain the most gain from brining the weight down slowly? , that makes sense. It’s like having a spotter on bench helping u push eat rep up.
Push press inflames my tendinitis way too much
@@GIboy1990
This. It's not a natural movement. That's why they say when you do barbell presses you actually put you elbows more forward than straight up and down.
Delt is the most aesthetic muscle and I mostly just spam lateral raises and it works great tbh
if I'm going to only to spam lat raises, how much lat raises do you think I should do?
@FWeverybody do 4 sets after finishing with everything on chest day/leg day and I usually make a dropset in the 3rd set. But I usually do military press in machine and ohp because it hits everything
what's ohp?
OverHead Press
@@bouffels9157 thank u
High reps 20+ . 2 exercises for every head. Past failure at times and forced reps is what gave me boulders. Start with rear always.
Clean high pulls are the best thing I have ever done for my shoulders. I never had any luck progressing my strict press or lateral raises, but the high pulls have managed to get them to progress for once. Another benefit is that my traps have began to mutate as well, which along with Lü raises has dramatically improved my overhead mobility for strict and push press.
For me V-grip upright rows, cable front raise(cable between your legs) and cable laterals have been what got my delts to blow up and make my side delts stick out as some of my best muscles. Also like side laying incline laterals, regular standing never was much more than a pre fatigue/warm up or if my shoulders felt a bit raw, and of course when on the go but not something I felt like I got much growth and progression with dumbells was close to zero
Agree with the machine point. My OHP was plateauing hard. Trained with a shoulder press machine in the 6-9 rep range for a few months. Came back to OHP and the strength quickly jumped back.
1 year ago today I started on my fitness journey with a bad back, bad neck and bad rotator cuffs... I slowly built my shoulders and I was just looking at my notes from a year ago and it showed that I started with 20 lbs with 12 reps at 90%. I no longer have the popping shoulders for 6 months now and I warm up with 30# now and DB press with 50 lbs with 65# as my PR DBpress for 7 reps. Thank you for sharing this video, I will incorporate it with my gym regimen...
No one can come close to the quality Bromley provides!! Absolutely phenomenal work.
Thanks! You're definitely one of my favorite yt guys.
This channel deserves plenty more Subs!!
Great timing on this video been thinking about doing more for the delts
The shoulder health bit is absolutely vital. I've had a nagging shoulder issue for 9+ months. After a month of taking a pressing break, I made sure to add in some basic shoulder health movements and some simple raises, which only takes maybe 15 extra minutes. It's made a massive difference and basically resolved the issue. Even just a 5lbs dumbbell for this kind of work can be enough!
Which shoulder health exercises did you add?
Pretty much the ones listed in the video. I do some front and side raises, and some rotations to the side and back. That's about it really.
yeah i thought i tore my rotator cuff until i tried doing external rotations with a 5 lb dumbell before bench pressing, and within 2 months the pain completely went away
I've just started a few moves that were on squat university for my shoulder. Noticed a difference in pain after only one workout .
@@elboof8484is that the one where using a dumbbell is useless because gravity points down (physics grad student here)
Always great advice…. Thank you
Wide barbell rowing has done wonders for my rear delts
Same.
Been telling everyone in my gym who'd listen...yet none of them want to out in that work
Despite all the compliments, those same guys still do narrow grip rows smfh
@@EriPages Yeah Ive been hammering both. Rowing is my main goal this year. That and DLs
How wide? Bent over or more like lying parallel to the ground?
@@pawelp9219. You obviously need to experiment with how your version will effect your muscles, but I’d say bent over at about 30 degrees above parallel (above the waist while standing) and width at least six inches wider at each side.
Try a few sessions with the change up and see how it feels. Also look up Dan John’s prone bench 1 arm rhomboid rows to the armpits…the name of then escapes me ATM but they are extremely helpful….They have a strange name, something like seal rows or similar…
Hm.
Thanks very informative. adtional two exercises i like. Single arm Dumbbell push press, and seated neutral wide grip row to the chest.
Very good advice. Very balanced in your approach.
Thanks for the great content and advice sir..your videos are a bigg help 🔑✅💯 Now I’m about to get these gains 👀
I'm currently taking a break from OHP. Ran into a couple walls trying to up my 1RM (lift started getting stale). Decided the solution was more muscle. I've been hammering my front delts on a seated machine press (really working on the stretch), and working in a lot of trap work with barbell rows (plus typical triceps and side delt work, too). I guarantee when I get back to OHP I'm going bust the plateau wide open because I've put on some decent size in my arms and delts, plus have the upper back stability to make it happen.
I'm absolutely prioritizing shoulders over chest at the moment. Starting to see a little bit of a cap on my side delts is super motivating! Plus training the shoulder compounds doesn't really bother my shoulders or pecs like the horizontal pressing work can. Win-win-win 💪
Thanks for the in-depth breakdown
Love your videos, going to try the seated dumbbell cleans on my next w. I am a hard gainer on the shoulders and the game changer for me was doing the rotation with the elbow on the knee (do it on the bench, much more comfortable) 3x15 full range, it unlocked my shoulder and now I am finally feeling that I can progress on the rest so I mega recommend it for everyone.
Awesome video man! Love training shoulders
thank you so much ! Your channel is a goldmine
I started implementing the dumbbell front raises a few months ago into my push day... wow! Just, wow!
I felt a burn in my front delts that I couldn't get from bench, where I feel my shoulders the least, and even seated dumbbell shoulder presses. Doing them in front of a mirror, I could really see my shoulders engaging and the striatians of it even though I have a relatively high body fat percentage.
I'm going to drop my bench press for now, tendonitis in my thumb joint, which can loosen my grip, and focus on dips and seated shoulder presses.
I love using the hammer strength shoulder press, Only I don't sit in the machine, I stand facing the seat pad so its like a Viking press. On my heaviest sets I do as many as I can strict then when can not do any more (usually after 4-6 reps) I go into a push press to keep going.
For myself over the years these have become my go to shoulder pressing movement for both strength and size
Bro deserves more subscribers. Pure fire advice.
When I was in powerlifting I got into a lot more variety in both compounds and accessory work but as far as bodybuilding goes, as someone with delts as a strong point, a seated press - dumbbell or machine, and front/side/rear dumbbell or cable raises is pretty much all that is needed.
Great thing about the ohp is that your incline pressing will also benefit greatly from it, i unexpectedly hit a +5 rep pr on the incline bench after focusing a bit more on the overhead press
Thank you !!!
I Like btn press, lu raises, barbell, cable and inverted rows.
Excellent info
seated btn barbell + low incline dumbbell presses are soulmates
l love behind the neck presses and they've progressed similarly to regular barbell press for me. I think they have helped me maintain mobility and shoulder health over a decent period of time. Been following your channel for a while so it was really cool to see a clip of myself doing presses in the video! Thanks for also tagging the person shown in each video! Keep up the great content!
Being a rugby player ive always found it difficult to find the nice middle ground between lifting for strength while maintaining the athletic capabilities. These videos are always great for helping with my programming.
Great vid
@AlexanderBromley You are going on the top of the list with Dr. Mike Israetel, even though both have bit different goals. You really have grate information to give. Subscribed. Keep going with the good work.
Great video; could you make this a series for all muscle groups that would be awesome
Agreed
Excellent. I been really feeling the chest vs delt impact as of late and trying to periodize focus on one or the other. Just frustrated since i want it all to grow. But it’s taxing the shoulders a lot jsut going for it.
Algo for the Big Bros. 💪
brilliant video!
I have been doing shoulder presses with resistance bands to help with my pull ups. I've seen progress in my pull ups within a week. I would do 4 struggling reps and now I do 7 with a bit a struggle. I abused my shoulders as a kid. I would play baseball and football and I guess I overthrew my arms. Ofc I'd warm up before hand but then after I was pushing through burnt shoulders. I can't wait to become stronger on my shoulder press and press heavier loads. I feel the difference and growth speed with them.
Since doing front raises my front delts have been filling in that area above the chest. More of an upside-down V-shape. You hear people say training the front delts isn't necessary for people who do bench, but frankly it's an individual matter.
It really just depends on the kind of recruitment you get in bench. Some days I just can't stop recruiting front delt other days I feel it all in my chest. I think it really plays less into form and more into just how your body can bench. As long as it's not all in one or the other probably not fucking up that hard
Pretty much all body parts are like that, i dont train arms for me i get them to grow just with compound movements.
What an outstanding video! So much to chew on here...
Carl Yngvar Christensen at 1:35, absolute freak. They even did studies on his muscles/muscle fibers here in Norway.
Well? What did they find? Other than the PEDs.
Thank you for existing
Please speak more on how you healed your rotator cuff tears 🙏🏾🙏🏾🙏🏾🙏🏾
Great video!🌸
In the raises category I highly highly recommend going hard on heavy Lu Raises, atm I can do the 14kg dumbbells for sets of 6 and I can attribute most of my delt growth to this movement as I can leave it in my program all the time basically, I currently prioritize Dips and Bench so I don't have a lot of room for ohp right now and the Lu Raises have been fantastic, also great for mobilty and shoulder health
I like using push press at the end of a dumbbell ohp set for cheat reps.
Great Video @Alexander Bromley - Could I ask a question please?
Only person I take bodybuilding advice from
good vid!
I love doing shoulders. I don't do bodybuilding though, i've also been slack for a few years sadly lol
I did olympic weightlifting 8 years though, did a lot of military press and push press, also one called a chinese press sometimes also called a squat press i think, probably other stuff too.
The chinese presses are more for power and strengthening the bottom position of the jerk, but I remember how fast I started getting strong when I had them added to my program. We had a world class coach who moved to Australia from Iran as a refugee & he ended up coaching us for free after coming to our gym & he was insanely strong, his coaching was the best I ever had in my life & I'm so glad I was lucky enough to experience that
These days I don't train olympic weightlifting & I've just gotten back into training. For now I just do military presses 4x4 & if I can't finish the set I do push presses for the remaining sets & I note this each session, so the next sessions I can see if I push further with those strict ones, doing less push presses & I personally found this process is really fast for me to get numbers up for my strict press, as well as push press obviously. I also control the bar down to my rack position after each rep, I don't just let it drop & catch it.. sometimes maybe I do with the last rep out of a bad habit lol
Great info.
Happy new year 🥳🥳🥳🥳
Dips and side lateral raises have worked the best for me
Rear delts get done by bent over rowing
Yeah dips are great
I was extremely regular on the rear delt fly earlier in my lifting carreer, and did them both on pressing and pulling days, both for warm ups and burn outs, but the last few years I haven't had access to one, and I miss it soooo much.. :(
Robert Baraban Chest Expander destroys the rear delts. Feels amazing. Bought one after a year of humming and hawing
NinjaTylerMuscleGod at 0:40 brings back memories. IIIIIIIIIIIN YOUR FAAAAACE !
he was a OG forsure
FOR THE BEEEEEEACHH
Where is this guy now? I remember some stories like, he is dead, he is in jail etc. And nobody knows really...
Thanks
Maybe not delts specific, but since I've started olympic weightlifting my traps exploded, as well as an increased shoulder health and mobility
Push press imo is also great for striking combat sports!
I always loved the push press but i had a bad habit of hitting myself in the nose with the bar lol. Now i have a mental block on pushing too hard on them.
I run my lat raises until complete failure and then chuck in as many partials as I can before my arms will not go anymore. Gives a good burn. I aim at 120 degree ROM, physiologically can't do super ROMs, idk if my delts hit or it's a bone structure thing but I'd have to add in external rotation which would shift the load from the medial delt to the internal rotation which is undesirable as I'm not trying to hit M. subscapularis on the laterals.
I don't run my front raises *as hard* because I don't see the same issues with anterior deltoid development (probably because I end up hitting anterior during press exercises, and a few others incidentals), so I treat it more as an accessory. I also get good response on posterior delt from seated row, and I also do some external cable rotations to hit it a bit extra. I mean, yes I also hit medial deltoid on seated dumbbell overhead press but I don't feel that gives great growth for it so I treat it more as a delt pre-fatigue in that regard, works for me but can probably be optimised a whole bunch.
I'm completely certain I've seen notable delt growth.
@AlexanderBromley that are very useful Tipps as usual. Do you have any Plans on releasing a new eBook Like your Kong? Even If I didn't learn something new I would buy it imedeatly cause i Love your Style of writing. IT motivates me to train extra hard😂
idk why people dont mention dips more often, it has the most stretch on the anterior delts of any exercise at all
at 10:30 he is loading the stretch even less than he would with a normal DB lateral raise. gravity is doing all the work when his shoulder is stretched. he should lean the other way if he wanted to load the stretch.
Where do handstand pushup, and Kelly-snatches fit in? Also, will the rotator cuff be strengthened from compound exercises?
Injuries prevented any shoulder growth for me. Can’t do any upward presssing.
@Alexander Bromley Dud your torn labrum heal without surgery or with?
What works for me is doing an overhead press only once a week and focusing more on side and rear delts when it comes to volume, best exercise for side delts I've found are cable upright rows and for the rear delts reverse pec deck
What attatchment for the cable?
This long V bar@@A_Million_Air
❤top video very well said
My shoulders snap crackle and pop while barbel pressing, but don’t when using free weight. I alllso don’t feel anything when doing free weight lifts for shoulders unless it’s laterals.
On top of shoulder health, nothings blown up the back of my shoulders more than external rotations. I'm always surprised by the pump I get in my rear delts from just plain old cable external rotations
Question for Bromz and everybody in the comments, too. There's some Pin Press footage here, and I've used those from time to time in my training. I'm lifting on squat stands, so I'm returning the bar to a relatively narrow set of J hooks instead of the cross beams you'd have in a true power rack. That means I have to be slow and careful on the descent so I don't miss the hooks, and I've noticed that I can feel my rear delts working more doing that slow descent than anything else I've ever done for rear delt training, and I actually do prioritize rear delts, so I think I know of what I speak.
So has anybody else noticed this effect when doing Pin Press, or am I crazy?
Since you are a strongman more than a powerlifter. I have fun idea for a video specifically for you. You have crazy strong shoulders plus your tRex arms make benching effortless.
1. Set a goal to do 225 bench as many times as you can as in the combine, with the goal of breaki ng the NFL record. And chronical your training method to acheive this. This high endurance is helpful your strongman events im figuring and many viewers are interested in this topic. I believe you can actually do it and beat Ray Allen's or the current NFL record. Pretty cool stuff to watch and man would you get alot of views!
Since I think you are someone who is a superbad ass you could follow this up with doing the combine 225 weight doing shoulder press, or push press. Im guessing you could OHP 225 sitting or standing for 30+ times. And wouldnt that be cool...to beat most NFL players bench total doing the harder shoulder press. You could even wear your favorite NFL jersey ir Teeshirt for fun. You are always looing for ideas for videos so this one I promise would get a million views.
Yeah I agree with you here, I have a lot of people I train and I always tell them to hop into their max overhead press at the beginning of every workout, I contribute my success to it.
Side delts are goated.
Just getting back ro push presses after a long lay off. Looking to get back into strongman. I always had an "it's good for me" overhead lol
Im wondering if you've got any advice for actually getting the bar/ axle in a proper front rack position. I genuinely think my forearms are too damn long, so the alternative is having the bar just under my chin and dreaming with a spongy hip drive since the elbows drop a little and I lose some of that vertical power.
For reference my best OHPs were a 330 push press. 295 standing strict. And 396 behind the neck push press.
Man I miss doing any overhead pressing movements. But a torn supraspinatus tendon means im stuck doing light lateral raises with very strict technique until it heals
Push presses for max weight and or high reps blew my shoulders and triceps up.
One set till failure?
I had shoulder impingement issues and felt down because of not being able to bench press or work the delts.
That is until I saw a bid about the OHP from Starting Strength and Alex, and I have been able to do OHP without triggering impingement pain and if anything I made my biggest shoulder size gains from this movement
Do you hang for your impingement?
@@mastersironmantarmstrong7148
Good question. Hanging cured both my shoulders from impingements. I couldn’t do any pressing when I was 30. Started doing hangs and was pain free 2 months later. I’m 40 now and been fine ever since. I do hangs 3 days a week.
Doctors were trying to get me to have surgery on both shoulders. Dirty bastards.
My first coach told me " you hear folks say his chest is too big, They never say that about shoulders."
the thing is im iffy about the shoulder press and compound movements in general. if you look closely not every guy throwing up a lot of weight over head has that big of delts. sure they will have some development, but many guys will still not have anywhere near the delt meat they should have on their shoulder for the weight they are putting up.
its like any exercise, one particular exercise will make one guys muscles big but wont necessarily for another guy. Everybody's anatomy and form are different and one guy might get big delts from overhead press and another not a lot at all, so he may need to do alot of isolation.
7:30 - some of the down/eccentric of these reps looks a little rushed. Would slowing those down make them better for hypertrophy?
I’ve found HS press easier on the shoulder joints than barbell, always seem to tweak something with the latter.
It what set and rep and workout for cannibal delts?
I’m an idiot so this is perfect
Really cool to see streetlifters in the video
Push pressing has really blown up my delts. Currently at 105lbs with it. I find that using Squat University shoulder warm up and reverse pyramid with a light strict press warm up works best for me to increase weight.
I'm at 95lbs...my younger flipping brother started 2 months after me and is at 135lbs for smooth sets of 10....wtf
@@EriPages Good for both of you keep at it. If you really want to increase OHP power, I recommend adding a second press day, but with more accessory and db/machine pressing and going hard on them. I have to go light on my main press day because my delts are just annihilated from starting with a heavy push press.
I’m approaching 225 in push press , 185*8 done last week and it didn’t grow shit on me 😂 I guess, I’ll try to get to 3 plates
@@FitFatFit I mean, they're not bodybuilder big but they are strongman beefy. 100% started feeling some shirts and coats feeling a little tight around the shoulder area after a few weeks.
Algo so Bromley does a series on these 🗿
We're all gonna make it brahs
Ok I didn’t watch it but did he say raise things over your head and also raise things out to your sides, and occasionally pull things back and upward? Was there anything else?
Dude you’re fucking awesome, I’m adding these tips to my next and ongoing shoulder days
I make sure to warm up my rotator cuffs everyday, and I do something proactive for my shoulders, almost daily
What are some good warm ups?
@@Verulam1626chest expanders, breathing in when pulling apart, using my figure 8 hand for all 3 angles, as well as putting a band low (either under opposite foot or on a kettlebell/rack) doing a high pull row, rotate, then press overhead while still pulling the arm back. Shoulder lean planks too
Lower back >shoulders>knees are injuries that don't heal for years and will be with you for the rest of your life. Be careful
I hurt my back moving a 400 lb joint of pipe. Could barely walk for a year and three months.
10:30 that’s my home PureGym, I’ve seen that guy. Where on earth did this picture come from?
I do one set for each body part till failure
I just started bullmastiff, side delts were one thing missing iirc. I added some sets of lateral raises, calves, abductors and adductors, an option for hip thrusts or kickbacks, and a chest fly. I might do some incline pressing some days, and I also replaced spoto press with wide grip bench. I was going to say the couple changes I made but now I realize there's a ton lol. I also am doing the last set of accessories as a drop set. I'm brand new to strength training and I didn't know if I should go nuts with them so I'm just doing the last set.
@ErgBerg1998 that's a bot
ee's training ai to build a jacked army for defence once society collapses
Bro started a strength specific program to try and build his body 😅
@ErgBerg1998omfg I just wrote a 4 paragraph response and deleted it by accident
@ErgBerg1998 I'm not going to go in depth again because you clearly haven't done the program, but if you did the program you would understand everything fits in nicely. The program really needs a chest fly in the same structure as the other accessories, that's why people said their bench didn't go up. In the same method, calves fit nicely and DON'T contribute to fatigue. There is absolutely no sense not including them. The only thing questionable are abductors and adductors but I'm keeping them few sets and honestly, they are missing an accessory too! It would actually be totally in line for me to add them.
If you followed the program and saw how it fits in, you would understand my way is almost how the program was meant to be. I'm just filling the holes with puzzle pieces that fit really well.
Lastly, I am replacing the spoto press because I don't like it. I think wide grip bench is the better developmental movement (if you follow the program you know what I'm talking about) and I could also do incline dumbbell, or do that for the fly. Chest definitely needs a second exercise for each day.
@ErgBerg1998 Never mind, I did go in depth again lol
how come no one ever does lateral raises on their side? I do both, It's a 90 degree motion either way and you are getting good tension half of the time either way but different parts get it laying on your side. (it's a good couch workout)
OHP VERY GOOD l do it for 20 years
So many people are overcomplicating delt training. You dont need millions of exercises, just pick 1 for side delts and 1 for rear delts and do it consistantly for higher reps. Your pushing and rowing movements will also recruit your front and rear delts to a degree, but some isolation is required.