The ONLY 2 Exercises You Need for Rear Delts (NO, SERIOUSLY)
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Date: 2023-12-04
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Comments and reviews: 20
AidanWendle-
Hey Jeff, I love your videos and have been inspired by Jesse s transformation especially in relation to the changes that he was able to his posture. I know that you always stress the importance of the upper back and the importance that it has for shoulder health. I personally have a lot of issues with this due to an old lifting injury which has left my scapula weak and my upper traps tight and overcompensating for the lack of stability. I know that you have many videos discussing how to strengthen the the upper back and videos that also discuss how to fix a winged scapula and my understanding from those videos is to proritize flexibility first and then go into strengthening. My question is what is the progression of those two in relation to each other especially when trying to take away tension from the upper traps? Should I be doing both at the same time or prioritizing one over the other? I was also curios if you had any advice how how to prevent the upper traps from taking over especially in seratus work?
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Hey Jeff, I love your videos and have been inspired by Jesse s transformation especially in relation to the changes that he was able to his posture. I know that you always stress the importance of the upper back and the importance that it has for shoulder health. I personally have a lot of issues with this due to an old lifting injury which has left my scapula weak and my upper traps tight and overcompensating for the lack of stability. I know that you have many videos discussing how to strengthen the the upper back and videos that also discuss how to fix a winged scapula and my understanding from those videos is to proritize flexibility first and then go into strengthening. My question is what is the progression of those two in relation to each other especially when trying to take away tension from the upper traps? Should I be doing both at the same time or prioritizing one over the other? I was also curios if you had any advice how how to prevent the upper traps from taking over especially in seratus work?
reply
antoanblangev2702
What would you say about Mike Metzner's Statement that overtraining is the biggest threat to muscle growth? He had insisted that a muscle should not be trained with more than 4-5 sets per week. In addition, he adds that most people don't see results because they are overtraining.
I am currently using an upper / lower split program I created. Bar from the legs, I have divided all muscles into corresponding zones that I target on separate days. Although, different parts like upper/mid-chest, or front vs side delt, the muscle is still one, and at the end, I fear the total for e. g. chest is around 15 to 20 sets. Though different parts of them were targeted on separate days, is this way still contradictory to Mike Metzner's idea? Is it still too much (overtraining?
Note: Regardless of the separation I train with a lot of intensity, and spend between 45 to 55 minutes per workout. 3 to 4 times a week with 3 days of resting. And at least one between the upper parts.
reply
What would you say about Mike Metzner's Statement that overtraining is the biggest threat to muscle growth? He had insisted that a muscle should not be trained with more than 4-5 sets per week. In addition, he adds that most people don't see results because they are overtraining.
I am currently using an upper / lower split program I created. Bar from the legs, I have divided all muscles into corresponding zones that I target on separate days. Although, different parts like upper/mid-chest, or front vs side delt, the muscle is still one, and at the end, I fear the total for e. g. chest is around 15 to 20 sets. Though different parts of them were targeted on separate days, is this way still contradictory to Mike Metzner's idea? Is it still too much (overtraining?
Note: Regardless of the separation I train with a lot of intensity, and spend between 45 to 55 minutes per workout. 3 to 4 times a week with 3 days of resting. And at least one between the upper parts.
reply
Dozithekid
Hey Jeff, I ve been having some pain on the right side of my back near my lower trap and in between the spine and shoulder blade area. It s not terrible pain and hasn t stopped me from my workouts or day to day activities, but it hasn t gone away for what seems like about 2-3 months. I get the pain whenever I do motions where I m rotating me neck to the right side of my body, especially if I look up and back, then rotate my neck to the right coming forward. It feels like a little pinch of a nerve or muscle or something in my back that is agitated whenever putting my neck through those motions. Any idea what the issue could be and how to fix it? I am 19, 205lbs, been an athlete my whole live, in great shape, and pain isn t anything new to me I normally just fight through it lol
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Hey Jeff, I ve been having some pain on the right side of my back near my lower trap and in between the spine and shoulder blade area. It s not terrible pain and hasn t stopped me from my workouts or day to day activities, but it hasn t gone away for what seems like about 2-3 months. I get the pain whenever I do motions where I m rotating me neck to the right side of my body, especially if I look up and back, then rotate my neck to the right coming forward. It feels like a little pinch of a nerve or muscle or something in my back that is agitated whenever putting my neck through those motions. Any idea what the issue could be and how to fix it? I am 19, 205lbs, been an athlete my whole live, in great shape, and pain isn t anything new to me I normally just fight through it lol
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icmor5335
Hi Jeff! I'm a 15 years old boy and, as a teenager, I've been wondering if eating 1500-1700 kcal a day is okay for me. I consider my diet very healthy, but i don't think it's enough, mostly because I'm worried with my growth and body development. I got some info for you below, if you need:
Weight: 144lbs
Height: 5'7
Liked exercises: deadlifting, pull-ups, push-ups
Hope you can help me with this, because i'm unsure of how many calories i should eat and about how i should eat, and if 7% of bf is okay for me. Gotta convince my dad to let me eat the amount of food that i need.
Been a huge fan since I was thirteen. Regards from Germany!
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Hi Jeff! I'm a 15 years old boy and, as a teenager, I've been wondering if eating 1500-1700 kcal a day is okay for me. I consider my diet very healthy, but i don't think it's enough, mostly because I'm worried with my growth and body development. I got some info for you below, if you need:
Weight: 144lbs
Height: 5'7
Liked exercises: deadlifting, pull-ups, push-ups
Hope you can help me with this, because i'm unsure of how many calories i should eat and about how i should eat, and if 7% of bf is okay for me. Gotta convince my dad to let me eat the amount of food that i need.
Been a huge fan since I was thirteen. Regards from Germany!
reply
johnrocksvold9105
Great video! Glad you clarified that lack of face pulls. I saw a video on EAA's vs BCAA's. The video recommended EAA's as a supplement for when someone doesn't eat enough protein, but not BCAA's. In fact most things I have seen or read state BCAA supplements are not useful as you get more than enough from eating meat. So, I wonder what the difference would be in taking a BCAA supplement vs a EAA supplement. I looked at the label of the recommended product and oddly it only showed vitamins and minerals, and of BCAA's. No EAA's were listed. So, I am left to deduce there is no actual difference. So, give me the no BS answer. Thank you!
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Great video! Glad you clarified that lack of face pulls. I saw a video on EAA's vs BCAA's. The video recommended EAA's as a supplement for when someone doesn't eat enough protein, but not BCAA's. In fact most things I have seen or read state BCAA supplements are not useful as you get more than enough from eating meat. So, I wonder what the difference would be in taking a BCAA supplement vs a EAA supplement. I looked at the label of the recommended product and oddly it only showed vitamins and minerals, and of BCAA's. No EAA's were listed. So, I am left to deduce there is no actual difference. So, give me the no BS answer. Thank you!
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marcovieira8356
Thank you for the vid. Please, teach us how to achieve it (rear delts + mid delts) with bands. Due to the mobility capabilities, that's my current gym. Today I am trying working out rear delts by doing anchoring in door hinges and simulating a cross reverse cable fly with my arms at 45 degrees angle. For mid delts I am both anchoring the bands at foot level and upper leg level to try to work at diferent muscle extentions. Front delt is just overhead press with a heavy band. Also please, tell me what do you think about myo-reps.
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Thank you for the vid. Please, teach us how to achieve it (rear delts + mid delts) with bands. Due to the mobility capabilities, that's my current gym. Today I am trying working out rear delts by doing anchoring in door hinges and simulating a cross reverse cable fly with my arms at 45 degrees angle. For mid delts I am both anchoring the bands at foot level and upper leg level to try to work at diferent muscle extentions. Front delt is just overhead press with a heavy band. Also please, tell me what do you think about myo-reps.
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bobbyhunt3009
2nd exercise you listed is sz mid trap exercise, yeah it hits the rear delts but not nearly as much as a standing cable downward motion with the line of resistance coming from the opposite direction of which side (left or right) you're working. You could work both by crossing the cables, set the trolley for the cables around shoulder height or little higher and put downward.
There you go, I just described the best biomechanical rear delt exercise there is, it is a fact not just my opinion.
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2nd exercise you listed is sz mid trap exercise, yeah it hits the rear delts but not nearly as much as a standing cable downward motion with the line of resistance coming from the opposite direction of which side (left or right) you're working. You could work both by crossing the cables, set the trolley for the cables around shoulder height or little higher and put downward.
There you go, I just described the best biomechanical rear delt exercise there is, it is a fact not just my opinion.
reply
TheKuekuatsu
Hey Jeff, Love your work! Thank you for all that you do for this community.
Having followed your work for many years, I made my own PPL workout program based on your advice and tips. But, I feel as if I'm always running out of time to complete my workouts. There's always some corrective exercise or some minor muscle work that gets left at the end of 1. 5 hours. How can I program my workouts to make sure that I hit most (if not all) muscles without having to spend hours at the gym?
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Hey Jeff, Love your work! Thank you for all that you do for this community.
Having followed your work for many years, I made my own PPL workout program based on your advice and tips. But, I feel as if I'm always running out of time to complete my workouts. There's always some corrective exercise or some minor muscle work that gets left at the end of 1. 5 hours. How can I program my workouts to make sure that I hit most (if not all) muscles without having to spend hours at the gym?
reply
paulphamfuller
Hey Jeff,
I'm not sure if you've covered it in previous videos yet but I'm wondering if supplementing with glucosamine sulfate is necessary, and if so, for whom - which types of lifters? I've heard conflicting information - some people say you don't need joint supplements, they aren't necessary and have little to no benefit, and others have said they are absolutely necessary and you should take them as soon as you start weightlifting and not wait until you're 40 with joint pain.
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Hey Jeff,
I'm not sure if you've covered it in previous videos yet but I'm wondering if supplementing with glucosamine sulfate is necessary, and if so, for whom - which types of lifters? I've heard conflicting information - some people say you don't need joint supplements, they aren't necessary and have little to no benefit, and others have said they are absolutely necessary and you should take them as soon as you start weightlifting and not wait until you're 40 with joint pain.
reply
FelicioofSenjin
You did a video about 3-4 weeks go about the ability to build muscle naturally vs people taking stuff to help them. You said that if you take something, like steroids for example, there s always a price to pay, or something to that effect. Is there anything you can take that s safe but will still help? Obviously it wouldn t do as good a job as steroids, but even just a little would help right?
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You did a video about 3-4 weeks go about the ability to build muscle naturally vs people taking stuff to help them. You said that if you take something, like steroids for example, there s always a price to pay, or something to that effect. Is there anything you can take that s safe but will still help? Obviously it wouldn t do as good a job as steroids, but even just a little would help right?
reply
athleanx
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
athleanx
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
shawnfaust2165
For those that train at home, what are good strategies to increase resistance with bands? I know to some extent you can shift stance / lengthen the pulling distance, but it seems that has a limit. Is the simple answer just bands of different widths? Any other suggestions? And do you consider tubing as essentially equivalent to bands?
reply
For those that train at home, what are good strategies to increase resistance with bands? I know to some extent you can shift stance / lengthen the pulling distance, but it seems that has a limit. Is the simple answer just bands of different widths? Any other suggestions? And do you consider tubing as essentially equivalent to bands?
reply
sheryl3268
Best exercise(s) to develop upper body while also avoiding bursal sided supraspinatus fraying by a curved acromion (type 2? I've already got fraying and want to avoid developing a full thickness tear, can hear and feel the clunk of the impingement scrape with pushes and pulls of many exercises (including 1st of these, but not 2nd.
reply
Best exercise(s) to develop upper body while also avoiding bursal sided supraspinatus fraying by a curved acromion (type 2? I've already got fraying and want to avoid developing a full thickness tear, can hear and feel the clunk of the impingement scrape with pushes and pulls of many exercises (including 1st of these, but not 2nd.
reply
gabemty73
I'm 50 years old, turning 51 in a couple of months. Last year I lost my track exercising and I ended up in the worst shape of my life, specially talking about mobility. Is there an specific program that you guys suggest to get back in shape. I want to believe that my fitness background is gonna help me to make the process easier.
reply
I'm 50 years old, turning 51 in a couple of months. Last year I lost my track exercising and I ended up in the worst shape of my life, specially talking about mobility. Is there an specific program that you guys suggest to get back in shape. I want to believe that my fitness background is gonna help me to make the process easier.
reply
KrustyKlown
The muscle OVER the joint does the work. 1: 29 and 3: 12 your side delts at over the joint, not much so the rear. 2: 18 your high bar rows with elbows going back, does focus mostly rear delt involvement, and one can do that same motion bent over with dumbbells. That's how I won National titles in the 80/90's.
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The muscle OVER the joint does the work. 1: 29 and 3: 12 your side delts at over the joint, not much so the rear. 2: 18 your high bar rows with elbows going back, does focus mostly rear delt involvement, and one can do that same motion bent over with dumbbells. That's how I won National titles in the 80/90's.
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Yigittheoutlaw
Does increasing the reps (to around 20) with same weight have similar effects to increasing weight around reaching 12-13 reps? I find increasing weights after reaching higher rep ranges makes me available to lift my next higher weight with better form almost everytime, rather than going higher early.
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Does increasing the reps (to around 20) with same weight have similar effects to increasing weight around reaching 12-13 reps? I find increasing weights after reaching higher rep ranges makes me available to lift my next higher weight with better form almost everytime, rather than going higher early.
reply
oelsayed4
What's the best way to fix muscle imbalances? My left bicep and shoulder are definitely weaker than my right and it may be partially due to a past injury. In any case, my left arm gets fatigued much faster with bicep curls and shoulder raises, so wondering how to train to reduce this imbalance. Thanks!
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What's the best way to fix muscle imbalances? My left bicep and shoulder are definitely weaker than my right and it may be partially due to a past injury. In any case, my left arm gets fatigued much faster with bicep curls and shoulder raises, so wondering how to train to reduce this imbalance. Thanks!
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antoniozan8077
What is your opinion on shoulder clicking without pain? I had some minor shoulder pain 1 year ago, and since then my rear shoulder clicks every time i rotate it from back to front or during overhead movement / push ups. It s not painful but it s still concerning.
Thank you in advance!
reply
What is your opinion on shoulder clicking without pain? I had some minor shoulder pain 1 year ago, and since then my rear shoulder clicks every time i rotate it from back to front or during overhead movement / push ups. It s not painful but it s still concerning.
Thank you in advance!
reply
priyanshubisht1270
Whenever i workout or an just standing i feel like i have unbalanced shoulders. And when i do any exercise ij keep adjusting my shoulder blades. So pls will u tell me how can I work on it. Also I workout in my house. I do have access to pull up bar dip bar and free weights only.
reply
Whenever i workout or an just standing i feel like i have unbalanced shoulders. And when i do any exercise ij keep adjusting my shoulder blades. So pls will u tell me how can I work on it. Also I workout in my house. I do have access to pull up bar dip bar and free weights only.
reply
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