Delts and traps question? - Ausbb

poopoohead · 14-03-2009, 10:04 PM

Delts
I do this movement where I place my chest whilst in a standing position on the top of incline bench (not laying on it but standing behind it)
This is great for rear delts, but is getting old and uncomfortable.
I also do DB row from time to time.
They have a upper back machine but its rigered and shit, so I stopped using it. they dont have a reverse pec deck which sucks.
What other methods can I use to really isolate my rear delts????

Traps
I dont do shrugs or upright rows, my traps are in good proportion to the rest of me for now. but I was wondering if by not doing them I am loosing out on any strength I could be using for other movements. The only thing I can think of is maybe Deads.
Anyone???

trofius · 14-03-2009, 10:23 PM

lay chest down on an incline bench ~ 30deg, and do reverse flys

Shrek · 15-03-2009, 01:36 AM

You could try cables for rear delts. Get onm all fours and pull the cableunder you. This is good for stretching the delt as well.

poopoohead · 15-03-2009, 02:04 AM

Quote:

Originally Posted by Shrek

You could try cables for rear delts. Get onm all fours and pull the cableunder you. This is good for stretching the delt as well.

thats a good one.
I hav tried somthing similer but stnding bent over, I felt like I was doing more of a ab workout. maybe being on my knees will eliminate that a bit.

snookmz · 15-03-2009, 09:10 AM

Quote:

Originally Posted by poopoohead

Delts
I do this movement where I place my chest whilst in a standing position on the top of incline bench (not laying on it but standing behind it)
This is great for rear delts, but is getting old and uncomfortable.
I also do DB row from time to time.

To mix it up at the you could also do a reverse bent over dumbbell flye.

Edit: I think scooby a little too bent over in this exercise, I normally go about 45°

Shrek · 15-03-2009, 11:56 AM

It helps if you don't have a teree in the way LOL. Also you should bend your elbows slightly.

15-03-2009, 12:10 PM

I put a bench under 2 cable machines facing each other, cross them, and do flys lying down on my back. They're the same as chest flys, except you're pulling the weight down.

15-03-2009, 10:12 PM

Quote:

Originally Posted by poopoohead

thats a good one.
I hav tried somthing similer but stnding bent over, I felt like I was doing more of a ab workout. maybe being on my knees will eliminate that a bit.

The key with doing it bent over is to really get your mind into the muscle and lower the weight. I badly needed to build up my delts and i credit this excercise with getting me in proportion. I love it.

14-03-2009, 10:04 PM	#1 (permalink)
poopoohead Regular Member Join Date: Oct 2008 Location: Brisbane Gender: Posts: 392	Delts and traps question? Delts I do this movement where I place my chest whilst in a standing position on the top of incline bench (not laying on it but standing behind it) This is great for rear delts, but is getting old and uncomfortable. I also do DB row from time to time. They have a upper back machine but its rigered and shit, so I stopped using it. they dont have a reverse pec deck which sucks. What other methods can I use to really isolate my rear delts???? Traps I dont do shrugs or upright rows, my traps are in good proportion to the rest of me for now. but I was wondering if by not doing them I am loosing out on any strength I could be using for other movements. The only thing I can think of is maybe Deads. Anyone??? __________________ Bench.... more than you deadlift... more than you squat..... 120kg

14-03-2009, 10:23 PM	#2 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	lay chest down on an incline bench ~ 30deg, and do reverse flys __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

15-03-2009, 12:10 PM	#7 (permalink)
Cruxis Guest Posts: n/a	I put a bench under 2 cable machines facing each other, cross them, and do flys lying down on my back. They're the same as chest flys, except you're pulling the weight down.