Build, then burn. "Too often, people go to isolation moves thinking that
feeling the burn means better results," says Simon. "But that's not the case. For mass, we want more weight and high volume. The military press is a big, compound exercise that lets you lift heavy weights -- a lot of it. You get to utilize the chest and triceps helps to overload the delts, which means
bigger gains."
 |
 |
Follow us on
or
for a chance to win this
product! |
Press right. "Take a wider than shoulder width grip on a barbell," he says. "Standing holding the bar on the tops of your pecs, the bar touching the collar bones. Press straight up overhead making sure to keep the abs and back muscles tight to protect the shoulders. Once at full extension immediately lower the bar back to start position. No need to extend the squeeze up top because there is no real benefit to the delts but it does put your back at risk." You can also use more weight by performing this seated in a power rack.
First, fresh. Doing this lift first, while you're fresh, ensures that you can move the most weight possible. "If your goal is bigger delts, do it at the beginning for four sets of six. A little body English is okay as you approach failure."
Pyramid up, then down. If you want to infuse your pressing party with a little
more intensity, try pyramiding up in weight, then back down. "I call it a super pyramid," says Simon. "Moving up in weight each time, do four reps, then six, then eight, then 10, then 12. Then, work your reps back down." You may not be able to use as much weight as you work your way back up the pyramid. Rest 1-2 minutes between sets.
Isolate. After filling your tank with growth-inducing presses, try 2-3 sets of isolation work for your front, side and rear deltoids. Aim for 12-15 reps to flush your delts with blood while keeping rest periods short (30-60 seconds).