Mouclier Victor

Rear deltoid

Recommended Posts

Mouclier Victor

I hope everyone is spending a great summer !

I would like to know what is the ideal motion/exercice to work the rear deltoid (is it transverse abduction-extension ? shoulder extension ?)

by this subject, i would like to read your thoughts and experiences about balance between front and rear deltoid.

thanks in advance

Share this post


Link to post
Share on other sites
Thomas Hanssen

I dont know if there is an ideal exercise.  But the Bulgarian rows are pretty hard on the posterior delts, as with all rows/pulls where you pull more toward the upper part of your shoulders/face, and creating a shoulder extension.

I dont know what transverse abduction- extension is?

  • Like 1

Share this post


Link to post
Share on other sites
Mouclier Victor

Thank you thomas 

I meaned tranverse abduction or transverse extension.

Share this post


Link to post
Share on other sites
Mikey Cunanan

Mouclier,

As Thomas stated, there is no “ideal exercise” for the rear delta. Rather, the idea is to strengthen the rear felt in a variety of positions. 

Bulgarian rows or any other rowing variations target the rear delts.

In addition, any shoulder extension work will involve the rear delts as well. I personally, like to incorporate l-sits with the hips pushed forward between the arms. This strongly targets the rear delts in tandem with the triceps and lats, which leads to greater activation of these muscles.

  • Like 3

Share this post


Link to post
Share on other sites
Mouclier Victor

Thank you very musch for your answers,

To get a deeper understanding of front to rear delt imbalances : how do you think pressing-focused athletes like handbalancers or boxers manage to balance their shoulder developpement ?

 

 

Share this post


Link to post
Share on other sites
Mikey Cunanan

I can’t speak for these athletes, but you can balance your shoulders with a healthy dose of rows and external rotation exercises for the shoulder.

Share this post


Link to post
Share on other sites
Coach Sommer
On 8/21/2018 at 2:11 AM, Mouclier Victor said:

Thank you very musch for your answers,

To get a deeper understanding of front to rear delt imbalances : how do you think pressing-focused athletes like handbalancers or boxers manage to balance their shoulder developpement ?

 

 

As with the vast majority of athletes, for the most point they don’t - until the muscle imbalance/dysfunction/pain becomes so severe that they are left with no other choice.

Yours in Fitness,

Coach Sommer

  • Like 3

Share this post


Link to post
Share on other sites
Jason Berger
On 8/21/2018 at 5:11 AM, Mouclier Victor said:

Thank you very musch for your answers,

To get a deeper understanding of front to rear delt imbalances : how do you think pressing-focused athletes like handbalancers or boxers manage to balance their shoulder developpement ?

 

 

Boxers traditionally do a lot of pull-ups just for that reason. Also, pulling their hands back after a punch is done with great speed. I used to feel it all the time in my back.

  • Upvote 1

Share this post


Link to post
Share on other sites
Joaquin Malagon

Is there a bent arm movement that stresses the rear delts in a way that is similar to what the anterior delts experience in a HSPU?    

Share this post


Link to post
Share on other sites
Alessandro Mainente

A bent elbows shoulder extension with a weighted stick.

  • Like 2

Share this post


Link to post
Share on other sites
Joaquin Malagon

What about bodyweight variations? 

Share this post


Link to post
Share on other sites
Alessandro Mainente

Victorian cross works more the rear delt but it is something out for the 99% of the people in the world.

 

Share this post


Link to post
Share on other sites
Joaquin Malagon

Why not perform shoulder extension with a bent arm inverted on p-bars? Like an inverted pull up but with emphasis on upper back and rear delts?

Share this post


Link to post
Share on other sites
Alessandro Mainente

Because the weak point is still the abs. but ideally, you are correct. consider that the best solution for rear delt work should be approximately the victorian angles, so shoulder extension with the upper arm to the side.

  • Like 1

Share this post


Link to post
Share on other sites
Joaquin Malagon

Thanks for the responses Alessandro!

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now