Exercise & Meditation :: Kevin Levrone's Full-blown Delt Workout (Page 1 of 2)
I alternate between front and behind-the-neck presses, depending on how I feel that particular day. The behind-the-neck version is often criticized for putting you in an unnatural position. I dont agree with that. The angle is fine as long as you do the movement strictly and correctly. Both exercises hit the front and medial delt heads, though behind-the-neck presses tend to bring the medial delts into play in a big way.
Elements of Style: You can do behind-the-neck presses either with a free bar or on a Smith machine for added stability. Lift the barbell overhead and rest it on your shoulders behind your head, or lift it off of a bench-press rack. Press the bar straight up hold for a count of one one-thousand and lower it, keeping your elbows back and staying under control throughout.
With standard barbell military presses, which can be done either seated or standing, take a wider than shoulder-width grip on the bar. From shoulder height or at the level of the collarbone, press the bar overhead to full extension, hold for a count of one one-thousand, and return the bar to the starting position.
Do four sets total, 10-12 reps for the first two sets and six to eight reps on the next two. Select a weight that will let you reach failure on your final rep. Again, my plan calls for heavy weights on everything you do for shoulders. Thats been the secret to my success, and I want you to reap the same awesome benefits.
I really like dumbbell presses because they give me a tremendous sense of control. Im able to focus on form, and I can feel the resistance targeted right into the delts as I press upward. For a change of pace, I occasionally do these standing, but seated presses are stricter -- you cant cheat!
Another advantage is that the support the seat provides to my mid-upper back and lumbar spine helps to add stability. That enables me to put all of my energy into the mind-muscle connection.
A common beginners mistake is trying to lift too much too soon. I want you to train heavy, but dont get carried away with the ego-driven nonsense of grabbing dumbbells that are way too heavy for you. The execution of a rep should be smooth and controlled. You should be able to feel the muscles working, and if your elbows cant stay in a fixed position, thats a red flag: Youre using weights that are overloading your muscles.
Elements of Style: Begin with the dumbbells at shoulder height, your elbows out to the sides. Drive the weights up in a small arc until you hear them click at the top. Then lower them as you retrace the arc.
I never do partials; I believe in using a full range of motion, all the way up and all the way down, with a full stretch at the bottom and a complete contraction at the top.
Do four sets of eight to 12 reps, reaching failure on the last rep of each set.
Arnold "The Austrian Oak" Schwarzenegger turned me on to this front-delt punisher. I get an intense pump and contraction by raising the dumbbell well above shoulder level. Many guys lift the weight up only to shoulder height, but thats not going to get it done. Another thing you will hear from the so-called experts in the gym is that front raises put too much stress on the shoulder joint, especially if you also do a lot of heavy bench presses. Thats bull. Ive never had any problems and I started doing these in 1988.
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