Pack On Mass To Your Deltoids
Developing cannon ball sized delts is challenging. The following are some of the best exercises to really pack on mass to your deltoids.
1. Dumbbell Shoulder Press
This exercises is one of the better exercises for building mass to the shoulders. With this exercise, you can continue to add weight week after week. You also have the benefit of training each side evenly. Unlike a barbell, where your dominant side can do more of the work, it keeps your strength even. With the palms facing forward, the emphasis is on the lateral head and with palms facing each other, the anterior deltoid does most of the work.
2. Seated Barbell Military Press
Like the dumbbell press, this exercise packs on muscle to the shoulders. The emphasis is on the anterior and lateral deltoids, as well as the trapezius, upper pecs and triceps. With a barbell you can handle heavier loads, just remember to mentally focus on your weaker side to keep your strength as even as possible. To lower your risk of shoulder injury, use a shoulder-width grip.
3. Upright Barbell Rows
This exercises is a great strength and mass building exercise for your deltoids. The majority of the stress is on the lateral head of the deltoid, trapezius and secondarily, the anterior deltoid, supraspinatus, infraspinatus and teres minor (muscles of the rotator cuff). To fire more trapezius fibers, take a narrow-grip and bring your elbows past shoulder height. To put more emphases on the deltoids, use a wider grip. With each repetition, at the top of the motion, squeeze your shoulder blades together. Avoid injury by using control and not swinging the weight up.
4. Push Ups
Even though the primary muscle worked is your pectoralis major, your anterior and medial deltoids assist the chest (and triceps) in pressing your body weight back up from the ground.
Perform these exercises each week and watch your deltoids increase in serious mass.
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