Overview
The video highlights the top three shoulder exercises for building "3D" delts, featuring both the host’s and Dr. Mike Israetel's top choices for front, side, and rear deltoid heads, along with training tips and scientific rationale.
Importance of Side and Rear Delt Training
- Front delts often receive excess volume due to overlap with chest exercises.
- Side delts are most visually impactful and should constitute 70–90% of delt training volume.
- Rear delts can be adequately developed through proper back training.
Top Exercises for Front Delts
- The host’s pick: Machine shoulder press (prefer Panatta machine) for stability, range of motion, and unilateral work; alternative is seated dumbbell shoulder press.
- Dr. Mike Israetel’s pick: Easy bar front raise for isolation and maximal stretch, with cues to keep the chest up and arms straight.
- Emphasis on controlled technique, deep stretch, and, for Mike, pausing in the stretched position.
- Recommended rep ranges: 6–10 for machine press; 10–20 for front raise with slow negative.
Top Exercises for Side Delts
- Dr. Mike’s pick: Super ROM (range of motion) lateral raise, keeping pinkies up and controlling the descent; thumbs up variation for those with discomfort.
- Host’s pick: Crossbody cable wire raise for greater stretch and targeting all deltoid compartments.
- Emphasis on moderate to high reps (10–20) and different angles to hit all muscle fibers.
Top Exercises for Rear Delts
- Dr. Mike’s pick: Super ROM reverse cable fly, focusing on arm extension past body and locked elbows; switch hand positions between sets.
- Host’s pick: Reverse pec deck with maximal forward reach and arcing motion, using cues to maintain tension and control on the negative.
- Importance of accumulating metabolites for muscle growth and controlling the last negative rep.
Training Technique and Tips
- Apply controlled movements, deep stretching, and slow negatives for optimal muscle engagement.
- Implement unilateral exercises to address imbalances.
- Use queuing and technique tweaks to maximize muscle activation and minimize joint strain.
Acknowledgments
- Special thanks to Dr. Mike Israetel for expertise and to Pure Muscle and Fitness gym for hosting the filming.
Recommendations / Advice
- Prioritize side delt training for shoulder aesthetics and overall development.
- Avoid excessive front or rear delt direct work if already trained via other compound lifts.
- Focus on technique, range of motion, and muscle connection rather than using heavy weights.