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Building Delts Anonymous
Hey /fit/, I've got a problem.

I can't seem to build my lateral/middle deltoid. Out of all my upper body muscles, it's the one lagging behind. I regularly do variations on the shoulder fly and overhead/shoulder presses, and it's still being stubborn. How do I build this elusive muscle?
>> Anonymous
I can't build pecs but that thing has never been a problem, I swim 3-4 times a week though, think breaststroke and freestyle should build it up somewhat
>> Anonymous
synthol
>> Anonymous
Either switch to a different exercise or introduce some new techniques. Double contractions are a good option. That's when you raise the dumbbell all the way, bring it back down halfway, and raise it up to full extension again, then let it come back down. That's all one repition. Do it with lighter weights and at the end of your workout, as a finisher.
>> Anonymous
I find that incline presses with dumbbells work my deltoids like a bitch. You've gotta do a lot of stabilizing with them.
>> Anonymous
>>433042
Start by doing some squats
>> Anonymous
front and side raises.
>> Anonymous
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>>433213
>>433213
Is right
>> Anonymous
upward rows and lateral db raises
>> Anonymous
>>433042
What is the weight your using on overhead press? Use to barbell, add weight every work out, 3x5 or 5x5. I use 5x5. (stronglifts.com) when your overhead press gets heavy (and your eating a lot, eggs + whole milk) your delts/whole shoulder WILL get bigger.
>> Anonymous
>>433487

This. Heavy overhead pressing builds all sorts of purty striations in your shoulders.
>> Anonymous
OP here, thanks for the responses.

>>433403
I'll throw in some DB inclines into my routine, see how it works for me

>>433496
>>433487
My OH press is a little lightweight - I figured this was one of my issues but it's good to have confirmation.