Best way to add mass to posterior delt?

H

hippahips

Cathlete
The thread on tricep definition made me look at the back of my arms in the mirror, and lo and behold, I do have triceps! BUT... there's barely anything above it. Looking over my workouts, I see that my rear delts do get worked out in PS and PUB but not much. Are there any other exercises out there that I can add to target my rear delts more? And is there a particular weight I should work up to? I can do rear delt raises with 15's at most, and I thought that was plenty. Should I go heavier? Thanks.

Pinky
 
My friend A-Jock uses 21.5, but 15 is plenty. That is what I use too. One thing to remember is to do rear delts with pinkies facing one another, not the knuckles. When you do the knuckle version, you are really calling on your back to help out whereas the pinky (like your name!) version isolates the rear delts more. For me, kickboxing really helped define my rear delts. I love it!
 
Wow, I've never heard this before. This is a GREAT tip. Thanks, Jillybean.:7 Shoulders are tricky. Work them incorrectly and you'll hardly get results, no wonder how hard you work.

I do rear delt raises the way Cathe does in PUB, with my thumbs facing each other, and in a 2-2 count. I can see how much harder these rear delts will work when my pinkies face each other. I'll sure give that a try.

I did get some weighted gloves for kickboxing. Haven't tried them yet, but I will once I perfect my form. A little at a time...

Pinky
 
Jillybean, can you elaborate...Maybe I'm dense but I can't picture what you're saying. Aren't my knuckles facing even when my pinkies are facing? Will you elaborate a little more...
Thank You!
 
Wow this is my ? too pinkys facing each other So exact opposite of the way cathe does when she says pinkys toward the Tv point thumbs out Is this correct
lisa
 
Okay, you know how in MIS Cathe does rear delt flies (she includes them in the back work) and the palms/knuckles are facing each other? That is more for the back (hence, grouping it with back work). Then in ME or PLB, she does rear delt flies (with the pinkies facing one another, palms facing you, knuckles facing the tv) and this targets the rear delts more. Please tell me this if this made zero sense. I am quite good at confusing sane, smart people.
 
Beans - don't you mean INDEX FINGERS facing one another, palms facing back? If the pinkies are facing each other, then the palms are facing forward, making it a seriously non-posterior-delt lift.

A-Jock
 
Yes! As you know Annette, I was in that freak accident where I lost my hands and the doctors reattached my pinkies in my index fingers' place. But for the rest of you, index fingers facing one another. Thanks Nettie - what would I do without others to think for me?
 
Beans - I thought you told me that that freak accident was where you lost your FEET, and that's where the switcheroo happened.

Ah well - that's what happens when you lose your hair - short term memory loss.

A-Jock
 
Goodness Jillybean! I believed you, with your pinky tip and all...:7

Is it in Supersets or Push/Pull that Cathe has you tummy down on a stability ball with your arms to your sides and your thumbs pointing outward? When you described your post-delt tip with pinkies facing each other, I thought it would be a movement similar to this exercise.

Anyway, I get what you mean now. Thanks again.:)

Pinky
 
This is the way I've been doing them...index fingers facing, yadda, yadda, yadda. So sounds like I'm doing them right! Thanks!
 
Jilly, you're a monster! 15 pounds is awesome! I struggle with 10's for triceps and rear delts, which are, of course, where I need the most work. I have a difficult time staying bent over into table top position with weights above eight and tough it out with tens but I never feel really comfortable or like I am getting into those muscles properly and I haven't found a way to do it that feels any better! Woe is me! I may change my monicker to Stringbean, Jillybean! :)
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
 
Since the posterior delt is a rather small muscle, I'm surprised that people are able to lift 15 and 20+ pounds while isolating it! Maybe I'm just a wimp, but 8# is my limit for now (when doing the exercise with a slight bend in the arm...if I bent it more, as Cathe does in PUB, I'd be able to lift more because of the different leverage involved).
 
I do believe its PP. As after reading these posts I thought...wow...I'll try it. I did PP and increased from 5 to 8...OMG....those delts were very sore the next day! Thanks to all of everyones great tips..I have always heard not to go too heavy on shoulder work as it could lead to joint injury. Although you could slowly work yourself up on just about anything....:)...Carole
 
>I have always heard not to go too
>heavy on shoulder work as it could lead to joint injury.

That's right. Even though I can use 15's for posterior delt work, I lower to 12 or 10 when I'm following Cathe, especially when doing PS-CST where she changes the angle of the movement as doing the posterior delt exercise with your knuckles facing each other and pulling back works out the back more.

With PUB I use 5/8/10/8/5 or 8/10/12/10/8, depending on whether it's a good day for me. With 5's I do front raises with both arms in a 2-2 count. Once I get to the 8's and up, I do those front raises one arm at a time. The movement becomes quite difficult to control with these heavy weights. The only reason why I'm thinking of going up is that I'd like to see some mass back there. The strength is there but I have nothing to show for it.:)

Kathryn, when you do your posterior delt exercise a la Cathe in PUB, how angled are your arms? You say you do them with less of a bend in your arms. I'd like to try that with 8's and see how it goes.

Pinky
 
>Kathryn, when you do your posterior delt exercise a la Cathe
>in PUB, how angled are your arms? You say you do them with
>less of a bend in your arms. I'd like to try that with 8's and
>see how it goes.
>

I keep my arms almost straight, with just a softness in the joint or the smallest "bend" possible. I think of these as "flyes" and use more of a position I would use when doing chest flyes (though I bend a bit more with flyes, I retain the same position throughout the move on both exercises). When I look at the angle Cathe uses, it reminds me more of the bend used when doing chest presses.
 
Thanks for the great description. I can picture that perfectly. Maybe I just need to change the angle of the movement and use lower weights.

Thanks again,
Pinky
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top