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Middle and rear delts?!

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minaadel1994
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« on: September 07, 2010, 01:23:32 PM »
My middle delt is weak and i wanted to know if there was any bodyweight based exercise for middle delts?
or i should just use dumbells and do side raises?

For my rear delts i do wide grip pull ups! are they good or should i do other exercises?!
i occasionally do dumbell rows...

any suggestions are appreciated , thanks!
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Hjortur
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« Reply #1 on: September 07, 2010, 01:28:52 PM »
Do handstand push-ups against a wall for your mid-delts, and you should rather do reverse flyes for rear delts.
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minaadel1994
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« Reply #2 on: September 07, 2010, 02:26:58 PM »
Thanks Hjortur, but i can't do reverse flies! because i don't have a chair / table to put my head on while doing them!  Sad
But i think wide pull ups work the rear delts don't they?! Smiley
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KingDave
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« Reply #3 on: September 07, 2010, 02:54:24 PM »
pullup is king for rear delts (in my opinion), but military press with dumbells is good for mid delts  (I used to do it with a barbell, but got ridiculous asymmetry from it)

Other good exercises for delts/lats

Dumbell rows
barbell rows
barbell pullovers
handstand (vertical) pushups
lat pulldowns (if you have the machine)
any pullup
dumbell shrugs
military press
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« Reply #4 on: September 07, 2010, 07:20:50 PM »
Upright rows have built up my medial deltoids quite alot, much more than side raises did when I used to do them.
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minaadel1994
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« Reply #5 on: September 07, 2010, 09:27:57 PM »
Thank you KingDave i'll stick to pullups and dumbell rows for rear delts.
Thank you redgrave i'll try to do the uprigth rows.
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