Delt Training

• Posted on Buff Blogger
• in TRAINING
• on May 12, 2016
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Military Press Smith Machine

4 Sets (10REPS, 6-8REPS x’s 2SETS, 4-6 REPS,)

– Use an adjustable bench and set it about one or 2 notches down from being straight up.
– Also turn the seat up as much as possible so you are wedged in it.
– Shoulder width grip lower weight to chin.
– Push up through delts, a slight pause at top is ok but try not to lock out.

Upright Rows

3 SETS (6-8REPS x 2 sets, 4-6 REPS)

– Use an Olympic like a man not the curl bar like in this photo.
– Keep about 2 fists distance between hands.
– Now raise the bar & imagine you are trying to get your elbows above your head.

Side Lateral Raise Cable

4 Sets (8-10REPS x’s 2sets, 6-8REPS x’s 2 sets)

– Stand arms length from the side of machine.
– Starting position should have hand resting on top of thy closet to machine.
– Raise arm up across body, you can try finishing with either with palm facing forward or down.

Rear Delt Fly

4 SETS (8-10REPS x 2 sets, 6-8 REPS x 2 sets)

– Position the seat so your arms will be straight out when gripping handles.
– Make sure to straddle the seat tightly & dig chest into the pad.
– Keep the emphasis on the read delt, don’t force the weight with your arms.
– Leave your ego at the door on this one, go light & worry about the strain in the delt.