Edited by doctor Michele Muglia
You look in the mirror from the front and you have broad and imposing shoulders but as soon as you turn and look at yourself in profile you realize that the anterior and lateral delts are absolutely overdeveloped compared to the posterior ones, so your shoulders are not very thick and inconsistent.
From a rear view, on the other hand, you are even bent forward, almost a little hunched. In addition to an extremely incorrect posture, the cause of this problem is almost always a hyper-training of the anterior delts and a non-existent - or almost - for the posterior ones.
Most people train their shoulders with basic exercises such as slow back, stretches, etc., which develop the anterior and lateral deltoid but do not strain the posterior portion. Or they are trained at the end of the session when the forces are inexorably diminished, so it is still not possible to stimulate them adequately.
Result: the anterior and the lateral ones grow while the posterior ones remain as they are! So how do you go about solving the problem? Here is a valid method:
- Train your shoulders after the lats session which already involves the use of the rear delts
- Begin the shoulder session with the exercises for the posterior deltoids, continue with the exercises for the lateral portion and finish it with those for the anterior portion.
- Pre-fatigue the hindquarters with 1-2 sets of warm-ups of about 20 repetitions and then train them with sets of 10-15 so that you can concentrate on them as much as possible without involving other muscle groups.
Exercises for the posterior delts
Two of the best exercises for the rear delts:
1) REAR RAISES ON INCLINED BENCH
PREPARATION: Adjust the bench to a 45 ° angle. Take two dumbbells and place the
chest on the backrest and legs straddling the seat. Rotate your wrists so that your palms are inward so that they are facing each other.
EXECUTION: Keeping the elbows slightly bent, squeeze the shoulder blades and lift the weights sideways to just above the height of the back. Slowly lower the weights back to the starting position and repeat immediately.
2) SIDE RAISES WITH FLEXIBLE BUST
PREPARATION: Take two dumbbells, bend the trunk forward about 90 ° by arching the back slightly, leave the arms perpendicular to the ground and rotate the palms inwards so that they are facing each other.
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.
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