Many people don't realize that the shoulder has 3 heads; the front, the side, and the rear.
Typically, when someone tells you what they do for their shoulder workout, it includes a variety of presses–and that's about it.
Military press, standing overhead barbell press, seated dumbbell shoulder press, Arnold presses; these are all exercises that guys typically do to try and build up a solid set of shoulders.
The issue with this is that the majority of exercises performed typically only hit 1 of 3 heads of the shoulder muscle.
If you want 3D delts, you need to train all 3 heads of the shoulder. Instead of doing the same pressing movements that only hit one aspect of the shoulder, you need to switch things up to hit them from all angles.
The key to getting eye-catching cannonball delts is to flush tons of blood into the front delt, tons of blood into the side delt, and then tons of blood into the rear delts.
You need to make sure that you're getting a great pump in your entire shoulder during your workout. Otherwise, you'll be neglecting other parts of your shoulder muscle which will result in a lackluster and imbalanced delt muscle.
While there are a variety of great exercises that hit each head of the shoulder, here are some of the best for each part of the shoulder muscle.
- For front delts: Seated shoulder presses.
- For side delts: Standing dumbbell lateral raises.
- And for rear delts: Bent over dumbbell reverse flyes.
Each of these movements are typically easier to gain strength and go heavier on than other exercises that would target the same head of the delt.
It is also easy for you to feel the exercise very well in the target muscle. This is an important aspect when performing any exercise. When you feel the exact spot you are trying to train getting worked, it gives you that much more incentive to go all out.
If you can't feel the exercise targeting the area you are trying to work, then you are either using poor form, too much/too little weight, or need to pick a different exercise.
Not every individual will respond to the same exercises that others respond well to. It's a trial and error process.
Your ultimate goal should be to find the exercises that you can perform with perfect form, where you can feel the target muscle strongly, and that give you the best pump in that target muscle.
Are You Working Out Hard But Still Not Seeing The Results You Want?
It can be frustrating to constantly be going to the gym–putting in a ton of time and effort–to not see the results you were hoping for.
This can be for a variety of factors. Maybe you aren't doing the proper exercises, maybe you aren't eating enough, or maybe your body's hormones are naturally stacked against you.
Something that many guys overlook is the fact that your hormones dictate how far you can go in the gym–and by your hormones we mean your testosterone and estrogen levels. Testosterone is responsible for everything that makes a man, manly. Estrogen on the other hand is responsible for everything that makes a woman a womanly.
A huge issue today is the fact that too many guys have low testosterone and high estrogen. This is again due to a variety of factors, as everything from the food you eat to the environment you live in can boost estrogen levels in men.
But just because the odds are stacked against you, doesn't mean that you can't do anything about it. We invented Red-PCT specifically to combat this issue of dropping testosterone levels and rising estrogen levels in men around the world today.