Last Update On November 19, 2011
Bench Press and Shoulder Imbalances
by Vladi
The rear delts are one of those muscle groups that rarely got any attention. Partly because you can't see or flex them in front of the mirror, partly because you can't lift a lot of weight with them and big egos get hurt. A lot of the so called simplistic routines consisting only of squats, benches and deadlifts my cause shoulder imbalances when followed for a very long time. The front deltoid on the other hand is usually grossly over-worked from bench presses and overhead presses and sooner or later your shoulder will start calling because the rear delt cannot catch up with the strength of the anterior delt.
"Ok. Bro..do you have any good rear delt exercises?"
I have two favorite rear delt exercises - Bulgarian Ring Rows and Rear Delt Flies. All of those exercises are great for the rear delts. Obviously the flies are an isolation exercise and are focused on the shoulder but your forearm extensors will have to do a lot of work as well because they have to stabilize the whole wrist. On the other hand the Bulgarian ring rows will hit your whole upper back too.
"What's the best way to perform Rear Delt Flies?"
I like to use cables and bands when doing rear delt flies. You get a much better contraction than using dumbbells. You can perform rear delts flies using the low cable attachement on a cable cross-over machine.
You might also like...
