When looking at delt training, I prefer to think of it in terms of "planes", not the type that fly in the sky, but rather the type that might dissect an object. For example, if I saw you right down the middle, I would be left with two halves, a left and a right. That exact saw line that just split you in two, would be the plane line.
To apply this plane logic to deltiods, to me, makes things seem very simple once you get it. The "planes" of movement for delts are very simple.
(***I am going to explain this as though everyone reading has zero prior knowledge. I apologize to those of you that have theoretical knowledge as to the actually proper naming of the planes of movement, they just seem to complicate the matter when explaining this issue***)
Basically we have: 1) a front plane(if I raise my arm straight out in front of me). 2)a side plane (if I raise my arms directly out to the side, as though to form an "iron cross"). 3)An overhead plane( the plane of movement that one would use in a shoulder press- to best understand this movement perfectly, stand with your back against a wall with arms up in the "stick em up" position. Keeping your back, wrists and elbows in contact with the wall, extend your arms until they are straight above your head. 4)A tranverse plane (extend your arms out straight in front of you, with hands around shoulder level. Now, maintaining straight arms and hands at shoulder height simply move your arms from in front of you, into the iron cross position out to your sides).
Ya ya I know sounds complicated but just try all 4 really quickly and you'll see its easy as pie. Phew! Now that that's over.....
EXECUTION!!
There are some basic principles that apply to executing proper delt movements.
1)Spinal movement DOES NOT HELP YOU. So stop swinging!
2)Crunch your abs.
The way to ensure you have the absolute most ideal form for delt execution is to shorten your abdominal wall and "lock it down". This means suck in and crunch your abs and dont move from there! Everyone you watch gets so much extraneous spinal movement to help them move the weight, they shift emphasis OFF the delts and onto something else in that area.
NOTE**you may find that crunching your abs has you feeling like your hunched over. Here is something to try.....The abs primarily act to stabilize and flex the lumbar and lower thoracic spine. This leaves the upper thoracic and cervical open for manipulation. THUS, when crunched, try to extend your upper back straight again while holding your abs crunched. What will happen for most people is that they will find their necks looking upward. Instead of correcting that by looking down, simple try to tuck your chin back in toward your spine.(what you might do to show your "double chins") This helps to keep a slightly more neutral position.
3)Elbows slightly bent and arms rigid for safety and performance.
4)Only slightly above shoulder height for lateral raises.
5)When training the REAR DELTS, to truly isolate the delt you must eliminate back movement and therefore any movement of your scapula(shoulder blade). To do this, PROTRACT your shoulders(push the shoulder girdle forward), before performing any rear delt movement. Try to keep it there while extending the glenohumeral joint(shoulder joint).
6)KEEP THE SHOULDERS DOWN!! (aka depressed). This is the best way to ensure isolation and maximal Range of Motion. *Shoulders down, elbows up!
7)KISS** We've all heard this one before....KEEP IT SIMPLE SMARTYPANTS! Stick with the 4 basic planes discussed above and your delts WILL GROW!!
8)DO NOT over use heavy weights
9)The body moves in patterns. RE-LEARN movements. Teach your body how to move PERFECTLY and "stubborn" bodyparts will no longer be stubborn. They simple don't know how to contract in the pattern that they currently move in!
10)Higher volume works for me with delts. I sometime do 25 sets for delts. A great variation of all rep ranges and intensifiers. Some things are 6-8 reps and others may be 20.
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