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Best delt and pec exercises for mass

My delts have always sucked and i have had some little rotator cuff issues in the past. However, several months ago i switched to standing behind the neck barbell press. Always did them to the front along with dumbbells but when you do them behind the neck it seems to isolate the whole delts without using too front delt/ uppers pecs. This may seem like a no-brainer but I feel that this Gem of an exercise has been pretty much forgotten about lately. I've seen tremendous progress with it. I cannot use nearly as much weight as I do with traditional military press but from a muscle building standpoint i think it's far superior. Shyed away from it always due to everyone saying that it's bad for your shoulders but i think that's crap now.
 
CAswole said:
My delts have always sucked and i have had some little rotator cuff issues in the past. However, several months ago i switched to standing behind the neck barbell press. Always did them to the front along with dumbbells but when you do them behind the neck it seems to isolate the whole delts without using too front delt/ uppers pecs. This may seem like a no-brainer but I feel that this Gem of an exercise has been pretty much forgotten about lately. I've seen tremendous progress with it. I cannot use nearly as much weight as I do with traditional military press but from a muscle building standpoint i think it's far superior. Shyed away from it always due to everyone saying that it's bad for your shoulders but i think that's crap now.
Click to expand...
I'm the same way as I always heard it was bad for being injury prone. I'll keep it light and give it a go as well. Thanks brother.
 
CAswole said:
My delts have always sucked and i have had some little rotator cuff issues in the past. However, several months ago i switched to standing behind the neck barbell press. Always did them to the front along with dumbbells but when you do them behind the neck it seems to isolate the whole delts without using too front delt/ uppers pecs. This may seem like a no-brainer but I feel that this Gem of an exercise has been pretty much forgotten about lately. I've seen tremendous progress with it. I cannot use nearly as much weight as I do with traditional military press but from a muscle building standpoint i think it's far superior. Shyed away from it always due to everyone saying that it's bad for your shoulders but i think that's crap now.
Click to expand...

I like standing BTN presses too, the typical standing shoulder or military presses don't agree as much with my lower back.

I do a warmup set with empty bar, then go to 25, 25, 35, 45, 25 with the last set max reps (12-14).

I use a fairly wide grip, semi-Klokov I guess, with thumbs touching the outer rings.

Curious what a "good" weight is here. I can do 6-8 with 45 on if I start fresh with that. I usually work with 25/35 and go for 10-12 reps per set. Close to getting to 45s as my working weight but not quite there.

I weigh 220.

I really can't see myself pressing 2 plates, not anytime soon anyway. What's your thoughts on weights and progression?
 
tenpoundsleft said:
I like standing BTN presses too, the typical standing shoulder or military presses don't agree as much with my lower back.

I do a warmup set with empty bar, then go to 25, 25, 35, 45, 25 with the last set max reps (12-14).

I use a fairly wide grip, semi-Klokov I guess, with thumbs touching the outer rings.

Curious what a "good" weight is here. I can do 6-8 with 45 on if I start fresh with that. I usually work with 25/35 and go for 10-12 reps per set. Close to getting to 45s as my working weight but not quite there.

I weigh 220.

I really can't see myself pressing 2 plates, not anytime soon anyway. What's your thoughts on weights and progression?
Click to expand...
We're really very similar in strength with this exercise. My last set I wind up with the forty-fives for about 7 to 8. Going to be jumping on the Halo and Tren here soon LOL so I think that that might increase. But I think that this is an exercise wear tiny increments of 2.5 or 5 lb is a good gain. We're similar in size I'm about to 210 to 215
 
Put some weight on a BAR pressit up,let it down, for shoulders do it upright for chest flat and incline. Dont overthink it
 
PIZZABOY said:
Put some weight on a BAR pressit up,let it down, for shoulders do it upright for chest flat and incline. Dont overthink it
Click to expand...
I see what you're trying to say here. But, it really is much more complicated than that... It's not just "move weight, and grow"...
 
Wunderpus said:
I see what you're trying to say here. But, it really is much more complicated than that... It's not just "move weight, and grow"...
Click to expand...
I just like to get to the basics from time to time, simple compound movements with some decent weight. Bringing in other muscle groups to help,stabilize and stimulate growth. Basic bar movements for mass, dumbells for that stretch and definition. Isolation has its points. I just like to mix it up and not get stale, but for pure mass you cant beat a loaded bar. We can talk about reps and sets all day, somewhere in the middle we will find the optimum combination.
 
PIZZABOY said:
I just like to get to the basics from time to time, simple compound movements with some decent weight. Bringing in other muscle groups to help,stabilize and stimulate growth. Basic bar movements for mass, dumbells for that stretch and definition. Isolation has its points. I just like to mix it up and not get stale, but for pure mass you cant beat a loaded bar. We can talk about reps and sets all day, somewhere in the middle we will find the optimum combination.
Click to expand...
You literally just complicated it about 100 fold, yet in the prior post said to not overthink it.... Okie doke. I'd rather overthink it, and maximize my time in the gym... Hypertrophy and injury prevention are my two biggest goals.
 
Sorry @Wunderpus i sometimes post without thinking through about my audience and their experience. I understand we are all here to learn and sometimes i do a piss,poor,job of passing on my thoughts. Thanks for the heads up, ill tighten up.by all means avoid injury, rotator cuffs just dont heal up.
 
PIZZABOY said:
Sorry @Wunderpus i sometimes post without thinking through about my audience and their experience. I understand we are all here to learn and sometimes i do a piss,poor,job of passing on my thoughts. Thanks for the heads up, ill tighten up.
Click to expand...
Nah your intent was good, that's the thing. But, I'd rather those who seek info actually gather some tangible shit they can sink their teeth into. I'd suggest anyone look into Joe Bennett, Ben Pakulski, John Meadows or Jordan Peters for some quality info.
 
All of them, hard to say ifnone is any better than another for me. However, one thing I've noticed is no reason to go heavy on front raises and over time pressing overhead in full range of.motion extremely heavy will royally fuck up your a/c joints in your delts
 
CAswole said:
We're really very similar in strength with this exercise. My last set I wind up with the forty-fives for about 7 to 8. Going to be jumping on the Halo and Tren here soon LOL so I think that that might increase. But I think that this is an exercise wear tiny increments of 2.5 or 5 lb is a good gain. We're similar in size I'm about to 210 to 215
Click to expand...

Yep, it is hard to make progress here - I've watched some vids of Klokov and I'm in awe of his raw power. Check this one, he presses 130kg at the end, that's almost 290lbs! I can do a little over half that.... pathetic. Ha ha



Funny how he does no negative work, just drops the bar onto his shoulders - with an interesting way to soften the landing, superb technique this guy.
 
tenpoundsleft said:
Yep, it is hard to make progress here - I've watched some vids of Klokov and I'm in awe of his raw power. Check this one, he presses 130kg at the end, that's almost 290lbs! I can do a little over half that.... pathetic. Ha ha



Funny how he does no negative work, just drops the bar onto his shoulders - with an interesting way to soften the landing, superb technique this guy.
Click to expand...

Lol this guy is the reason i started doing them
 
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