Shoulder Training: Lateral, Front, and Rear Delts

Lateral Raises

Alex emphasizes targeting the side delts with various lateral raise variations, including flat, inclined, and one-arm raises. He prefers one-arm raises for better activation and stresses leading with the elbow rather than the wrist.

Proper form involves relaxing the shoulders, pushing them down, and keeping tension from shoulder to wrist. The arm should raise slightly in front of the body rather than directly to the side, maintaining tension throughout the movement.

Plate-Loaded Shoulder Press

The plate-loaded shoulder press is preferred over barbell presses for safety and reduced CNS strain. Elbows should be internally rotated and slightly flared, letting the bar travel slightly in front for optimal front delt activation.

Thumb placement and keeping shoulders relaxed are key. This variation allows going to failure safely and maximizes shoulder engagement, particularly for the front delts.

Chest-Supported Lateral Raise

Leaning against a pad with shoulders down, Alex performs chest-supported lateral raises for improved contraction. Elbows are slightly forward, and the movement focuses on full range and controlled tension.

This variation reduces swinging and enhances lateral delt engagement. He recommends leaning into the elbow and keeping a consistent trajectory.

Cable Lateral Raise

Cables provide constant tension through the full range of motion, unlike dumbbells which only provide mid-to-top tension. Lead with the elbow, maintain the path slightly in front of the body, and keep shoulders relaxed.

This ensures continuous engagement of the side delts throughout the exercise, enhancing hypertrophy and stability.

Rear Delt Fly

Rear delt fly targets the posterior delts, with chest-supported or seated variations providing optimal stretch. Push through the pinky side of the hand and keep shoulders relaxed without hunching.

Alex also recommends leaning over the edge of a bench with a neutral grip, contracting the rear delts at the top and stretching fully at the bottom. This maximizes rear delt development and shoulder aesthetics.

Compound Shoulder Press Movements

Alternatives to the play-loaded press include dumbbell presses, Arnold presses, and Smith machine presses. Alex stresses keeping elbows in to protect shoulders and ensure proper deltoid engagement.

Elbow positioning and controlled movement are crucial to avoid strain and optimize pressing efficiency, especially for individuals with shoulder issues.