Workout 1 REAR DELT MAX OUT Workout 2

Rear
Priority
Training
REAR DELT MAX OUT
Workout 1
EXERCISE
SETS
REPS
Seated DB Press (front and middle deltoids)
4
6–8
To ensure well-rounded shoulders that resist injury, and
make you look good coming and going, try these workouts
Incline Bench Rear Lateral Raise (posterior deltoids)
4
8–10
Machine Reverse Flye (posterior deltoids)
3
12–15
By Jerry Kindela, MA, DHS, Group Editorial Director
Workout 2
SETS
REPS
Seated Smith-Machine Press (front and middle deltoids)
4
8–10
Bent-Over Lateral Raise (posterior deltoids)
4
10–12
Cross-Body Rear Deltoid Raise (posterior deltoids)
4
12–15
O
ptimal resistance training takes into consideration
the relationship of muscles to each other. For example, you can focus so much on building your quads
while ignoring your hamstrings that eventually the front
thighs overpower the hams. This imbalance sets you up for a
serious hamstring injury down the road. The same can be said
for your shoulders, which depend on balanced development
of three muscle sections: anterior, middle and posterior.
32 M A X I M U M F I T N E S S NOVEMBER /DECEMBER 2011 EXERCISE
NOTE: Make sure to warm up your shoulders thoroughly with a couple of light weight,
high-rep (15) sets of presses.
WWW.MAXFITMAG.COM
Cory Sorensen
Delt
However, you may be one of the guys whose rear delts
lag in development, for any number of reasons, mind
you, but especially if you focus heavily on chest movements, you know, beach-muscle movements. Over time,
if you don’t focus on maintaining balanced development
between all three sections, your rear delts will become
the weak link in your shoulder girdle. This can lead to
compromised shoulder integrity with an increased risk of
serious injury, poor posture that can impact the integrity
of your upper spine, and an unaesthetic look, since your
front delts will pull your shoulders forward.
Here are two workouts that prioritize the focus on your
rear shoulders so that they get adequate time under the
weights. The rep schemes allow you to build strength,
muscle and endurance in these very crucial but small muscles. In order to prevent the posterior delts from adapting
too quickly to the training, we’ve provided two workouts
that you can alternate between. This will keep the muscles
guessing and growing.
WWW.MAXFITMAG.COM M A X I M U M F I T N E S S NOV E M B E R / D EC E M B E R 2 0 1 1 ??
Workout 1
Workout 2
Seated Dumbbell Press:
Cross-Body Rear
Deltoid Raise: Grasp a
dumbbell and lie lengthwise along
a bench, allowing your arm and
dumbbell (palm facing in) to hang
straight down from your shoulder.
Slowly raise the dumbbell until your
arm is parallel to the floor. Contract
the rear deltoid briefly, and then
slowly lower the dumbbell back to
the starting position.
Sit with your lower back in a neutral position, holding your arms perpendicular to
your shoulders. Press the dumbbells upward.
Pause at the top, and then lower back to the
starting position.
Machine Reverse Flye:
Adjust the seat so that shoulder capsules align with machine cams. Grasp
handles, making sure to maintain a
slight bend in the elbows. Leading with
the elbow joints, pull handles rearward,
keeping your upper arms parallel with
the floor, until the elbow joints move
beyond the plane of your back. Retract
the scapulae and contract your
shoulder muscles. Slowly return to the
starting position.
Bent-Over Lateral Raise:
Holding a pair of dumbbells, bend forward at
the waist until your torso forms a right-angle
to your lower body. The arms/dumbbells
should hang straight down, palms facing
inward. Leading with the elbows, which
Incline Bench
Rear Lateral
Raise: Lie facedown on
Seated
SmithMachine
Press:
a bench whose incline has
been set to approximately 45
degrees. Allow the dumbbell
to hang straight from your
shoulders. Lead with your
elbows, moving the dumbbells out to the side until
they’re perpendicular to your
shoulders. Pause, squeezing
the shoulder blades together,
and then control the dumbbells on the way down to the
hanging position.
34 M A X I M U M F I T N E S S NOVEMBER /DECEMBER 2011 WWW.MAXFITMAG.COM
should hold a slight bend to protect the
joint, raise the dumbbells to the sides until
the arms are parallel with the floor. Squeeze
your shoulder blades together and then
slowly lower the dumbbells back to the starting position.
Sit with your
lower back in
a neutral position, holding the
bar just below
the chin. Press
the bar upward,
pausing at the
top. Slowly lower
the bar to the
starting position.
WWW.MAXFITMAG.COM M A X I M U M F I T N E S S NOV E M B E R / D EC E M B E R 2 0 1 1 35