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Why Your Delts Aren't Growing (ONE FIX)

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Rating: 4.0; Vote: 1

Im going to show you how to get big shoulders by minimizing upper traps involvement when executing exercises for middle delts. How does the upper traps take over though? Well, it can be traced back to the fact that many of us already have overactive upper traps from being in this hunched over position most of the day. Also, the upper traps function to elevate the shoulder. Whereas the side delts function to raise the arm out to the side. So what a lot of us will do during the lateral raise, especially during that initial and very last part of the rep, is well shrug our traps up to assist the weaker side delts with raising that weight up. And the problem is that many of us now just do this subconsciously and overtime have developed this pattern of automatically firing the upper traps whenever we raise our arms out to the side. So, how can we minimize the involvement of the upper traps during the exercise? The first step toward wide delts is to use a mindful exercise thatll help teach your body to get out of the habit of recruiting the upper traps whenever you raise your arms to the side. To perform it, take a seat and hold a 5lb dumbbell in one hand or even just use no weight at all to start out. Place your other hand on your upper trap. All I want you to do now is very slowly raise the weight up at about a 45-degree angle in front of you. But as you do so, feel your upper traps to make sure they remain soft and relaxed and dont tense up. As soon as they start to tense up, get back to the starting position and try again. So as you raise, think about actively pushing your shoulder down and depressing your traps as you raise the weight up. The main goal of this exercise is to be able to do a full rep up to parallel successfully without tensing up the upper traps. Now, in addition to this, there are other lateral raise variations that you can experiment with that manipulate your body position to help minimize the involvement of the traps. In turn, eliminating the issue that you cant grow shoulders. The first one is something Ive showed in past videos and is an inclined lateral raise, where you lay on an incline bench and raise your arms up at about a 45 degree angle. The bench helps provide you with a little more stability and the resulting body position youre in puts the upper traps in a less favorable position, which both result in more side delts involvement and less upper traps. The second exercise you can try out is the lying cable lateral raise. By performing this lateral raise lying down with cables, were able to favour the side delts a little more while providing a constant resistance through the whole range of motion of the side delts. To sum this all up into an action plan for you, what Id suggest is start with the first mindful exercise that we did and replace your lateral raises in your routine with that drill for the time being. Master that while increasing the load very gradually overtime, and then once youre ready you can transition to the standard lateral raise given that youre able to successfully perform your reps with minimal compensation of the upper traps. Then from here, you can experiment with some of the other exercises for middle delts I mentioned and take a look at some of my other delts videos to implement some more variation and volume for your delts once youre ready to do so. And thats ityou know how to get big shoulders. But all in all, you need to realize that if youre struggling to grow certain muscle groups, then odds are its a result of the various compensations that youre unknowingly making whenever you attempt to train that muscle. And for a step-by-step program that addresses this by using science to not only show you what to workout week after week, but then shows you exactly how to perform each and every exercise for maximal activation and growth while pairing this with a nutrition plan to support your recovery, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

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Comments and reviews: 10

AtoZbodyfitness
good video and explanation. It's important people realize they need to think about moving up and away so that they can activate their delts more. also keeping their traps disengaged while doing it as well. as you bring up your arms to also stick your chest ur as well so that you can allow the delts to activate better.
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Chris
I have the issue that my right side uses a lot of the trapezius muscle when I do those exercises while the left side doesnt. I have no clue how to fix this. It makes for an quite uneven build. The trapezius on the right side is bigger than on the left while with the delta its the other way around.
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Miguel
Sorry but theres no way that you cannot involve the traps. IF you want average side delts, follow his advise, as you can see, his side delts are not impressive at all. he looks a like a beginner in weight training. Has a body of a distance runner. But he is right on using proper form.
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Weesy
thank you. Especially as a student who sits long, I have a lot of problems with my upper traps. I always did those exercises wrong and ended up getting more tension and pain in my traps, which are already well developed
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Troy
Another helpful tip from my trainer - do each arm independently, hold onto something very sturdy and lean out about 15 degrees. Then do the lateral raise. It will remove the traps.
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p0lishsausage
An amazing video. For the first time, I could actually feel my shoulders doing work with that corrective exercise! Also, 12 reps with no weight makes me sore. :(
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Jeremy
Hope you enjoyed this one! What other exercises or muscle groups are you struggling with? Comment below and Ill start catering some of my content towards that. Cheers!
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Chewy
I realized back then that when you're working your side delts, lighter weights are better. If you use heavier weights it will only hit the traps.
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Don
Starting to question if I actually have large traps or if I accidentally trained the hell out of them with poor technique on this exercise lol.
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Matt
I've been having this problem for so long. did shoulders today and omg the pump I got just from 1 tip from you was great! Thankyou
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