By Dr. Michele Muglia
You look at yourself in the mirror frontally and you have broad and imposing shoulders but as soon as you turn and look in profile you notice that the front deltoids and the laterals are absolutely overdeveloped compared to the posterior ones, so your shoulders are not very thick and inconsistent.
On the other hand, from a rear view they were even bent forward, almost a bit hunched. In addition to an extremely incorrect posture, the cause of this problem is almost always a hyper training of the front deltoids and a non-existent one -or almost- for the hindquarters.
Most people train their shoulders with basic exercises such as the slow back, the distension etc., which develop the anterior and lateral parts of the deltoid but do not stress the posterior portion. Or they are trained at the end of the session when the forces are inexorably diminished, so it is not possible to solicit them adequately.
Result: the anterior and lateral ones grow while the hindquarters remain as they are! So how do you solve the problem? Here is a valid method:
- Exercise your shoulders after the session for the backbones which already concretely involves the use of posterior deltoids
- Start the session for the shoulders with the exercises for the posterior deltoids, continue with the exercises for the lateral portion and end it with those for the anterior portion
- Pre-tired the hindquarters with 1-2 sets of warm-up for about 20 repetitions and then train them with 10-15 sets so that you can concentrate as much as possible on them without involving other muscle groups.
Exercises for posterior deltoids
Two of the best exercises for posterior deltoids:
1) BACK POSTS ON INCLINED BENCH
chest on the backrest and the legs straddling the seat. Rotate your wrists to bring your palms inward so they face each other.
EXECUTION: Keeping the elbows slightly bent, tighten the shoulder blades and lift the weights laterally to just over the height of the back. Slowly lower the weights back to the starting position and repeat immediately.
2) SIDE BOOTS WITH FLEXIBLE BUST
EXECUTION: Keeping the elbows slightly bent, lift the weights laterally along a path that is constantly parallel to the frontal plane, thus making an angle of 90 ° until reaching the horizontal line. Slowly lower the weights back to the starting position and repeat immediately.
VARIATIONS:
