Can’t Get Bigger, Wider Delts? Just Do THIS!!

Can’t Get Bigger, Wider Delts? Just Do THIS!!


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to try to help you grow bigger
delts. Now, you’re going to have to promise that
you’ll trust the advice I’m giving you. If you do, I am guaranteeing you that you’re
going to see results from what I’m telling you. Now, I’m a big advocate of heavy overhead
pressing. We work overhead pressing into everything
we do. There’s a value when you’re training athletes
to be better and more explosive at training overhead with heavier weights. When you’re trying to grow bigger delts, specifically
hypertrophy your delts, your heavy weights are likely going to be the enemy. The enemy, because what’s happens is it invites
the opportunity to substitute. Substitution is one of the biggest problems
when it comes to growing bigger delts because the delts, and the shoulders in particular,
will as for help from everywhere. They’ll ask for help form the low back to
cheat a weight up. They’ll ask for help from the legs and from
the hips. They’ll ask for help from your torso and trunk
to lean away, up as you’re trying to lift it. We don’t want that. We want to direct what we’re trying to direct
into the muscle we’re trying to train. What is the muscle we’re trying to train? Well, specifically when we’re talking about
growing bigger delts from the side here – capped delts – you’re looking at the middle delt. The middle delt, you can see here as I trace
it out, is not a very big muscle. It comes here, and starts right there on the
upper arm, down, and around, and into there. This is what we’re dealing with. So how do you train that? All you’re trying to do, remember guys, when
you’re trying to get a muscle to contract, you’re just trying to shorten it. It’s long when it’s down at the side. It’s shortened when it’s up toward the top. That’s about all you’ve got. So, all we have to do is figure out ways we
can do that. But you’re going to have to do this: you’re
going to have to drop your ego, significantly. That’s not heavy weight there. It’s a very light weight. The sooner I realize this, the more willing
I was able to compromise that belief system, and the faster my delts were able to grow. This is in recent years, too. So, here’s what we have to do. We have to look at – I’m just going to grab
the lightest weight here to show you what we’re trying to aim to do. I want you guys to do this along with me. You don’t even need a weight. The first thing, in order to feel what we’re
talking about, and feel this muscle contract is to pull it up with a bent elbow. So, we’re going to take it to this position
here. Almost like I’m trying to punch from here. You can see – and I’m leaning forward slightly
because we want to make sure that middle delt stays up toward the ceiling. Not leaning too far forward and not facing
toward the back. So, we want to get that middle delt here facing
toward the ceiling. So, it needs to be at the angle our torso,
a bit forward. I’ve covered that before. Now, if we bring our arm up into this position,
I should feel a tightening, and a contraction right there. You should feel it right now, too. If you don’t, you’re probably seriously
lacking that mind-muscle connection that’s valuable when it comes to getting that muscle
to respond. So, from here, with that contraction being
felt there, now you want to be able to extend that arm out without losing that contraction. Straight out. Long. As far as you can. I’m trying to reach Jesse, even though he’s
at least another foot away from me. And I hold that. Now, from here I want to be able to go up
another inch or two, to there. I can feel that lighting up this area here. You can see as I come down, all the work being
done by the muscles. Here. Working, squeezing, out, straight out, squeezing,
and then as I come down you can see that muscle working. This is a 5lb dumbbell and I swear I felt
that a lot. The idea is that substitutions are killing
you and what you’re trying to do. If I try to get the dumbbell – if I know
that the goal is to get that dumbbell and get it out to the side here, slightly turned
up, none of that ‘pouring the pitcher’ nonsense, guys. The thumb is higher than the pinky. With the torso being leaned forward, I know
I’m going to have that middle delt exposed straight up against gravity. If I’m in that position there, how else could
I get the dumbbell up? If I want to, I can start to lift, and then
I can do this, which we see a lot of guys do. That. What’s happening there? I’m getting some abduction, which is the role
of the middle delt, and then I get external rotation to get out to the top. Not that external rotation is a bad thing,
but when you’re trying to direct all the force into the middle delt, you don’t want that. So, you don’t want external rotation. The other thing that happens is, I get to
here and I can’t get any further. So, what do I do? I lean in the opposite direction. By leaning the torso I’m not even moving my
arm into anymore abduction. I’m just leaning the torso and getting up
higher. That’s another substitution. The biggest and most popular substitution
that people make, that’s wrong, is involving the trap. We call it the ‘traps trap’ because what happens
is, I get it to here and now I can’t really get it up anymore. I don’t really have any more strength to
get this up. My middle delts are far weaker than you think
they are. So, what I do is start to shrug it up. Just by shrugging and involving the traps
I’m bringing this dumbbell higher, but really compensating artificially bringing that dumbbell
higher. Not because the delts did anymore work. So, what you need to do is make the delts,
and force the delts to do the work they’re supposed to do. For me, I probably train with at 10lb. All I’m going to do is, again, I can either
stick with that activation drill that I showed you, or I can try to stay straight the whole
time. So, I get a little lean forward here, I get
my thumb higher than my pinky, and I’m going to try and extend my arm as straight as I
can, slow. Slow repetitions, straight out to there. Once I think I’m up there I hold. I go another inch or so up and then down. Now, if I really want to keep this work going,
I don’t bring it all the way down here. I stop about here, keeping the tension on
it, and I bring it back up again, initiating every second from the delt. Then another inch and then down. Then up again. Up. Down just a little bit here. Maybe come back up again. And then down. 10lbs. The problem is this, guys: your delts aren’t
as strong as you think they are. All that overhead pressing is utilizing a
lot of other areas, a lot of the kinetic chain to help you do that. And that’s a great thing. Again, athletically, that’s a great thing. But when we’re trying to get hypertrophy,
inefficiency is where you want to go for. You want to make this movement as inefficient
as possible. Make the delts do all the work. Take away all their help and they will respond. They will respond with a lot lighter weight
than you think. I guarantee it. Just do this, guys. Do it in this step and I promise you’ll see
fast gains from doing this. Again, without much more than just a lot of
focus. I hope you’ve found the video helpful, guys. If you’re looking for programs where we build
in the science and the technique because technique matters. It changes how you do things. It’s not just the exercise. A side-lateral is not just a side-lateral. It’s how you do it that matters the most,
as we’ve just evidenced, as you will as well. All of our programs incorporate all that detail
because, as I’ve said, it matters. You can find them over at ATHLEANX.com. In the meantime, if you haven’t already, make
sure you click ‘subscribe’ and turn on your notifications, so you never miss a video when
I put one out. Let me know what else you want me to cover
in the comments below. I’ll read them and I’ll try to give you what
it is you want to see. All right, guys. I’ll be back here again soon, in just a couple
of days. See ya.

100 Replies to “Can’t Get Bigger, Wider Delts? Just Do THIS!!”

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck! 
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  2. First lesson: heavy weights doesn't mean heavy gains if you don't have the proper pusture and muscle contraction

  3. In the three weeks since he uploaded this video I've seen a noticeable size difference in my middle delts. Finally starting to get the shoulders that I've always wanted because of this video. Thanks Jeff.

  4. I’m interested in working out at home. What machine can you recommend for most capability and flexibility for a more complete workout

  5. Just started doing this after watching your vid. I’m a pretty big strong person but I did this with 5 pounds and it was plenty. 3 x 8 and my delts were burning. Adding to the routine for sure!

  6. Lol i figured this out on my own years ago. Its funny when dudes watch me use 10's and wonder how im bigger than them

  7. Other physicians and fitness trainers: show pictures or diagrams of the muscle in question
    Jeff: outlines the muscle with markers

    Yes. His muscles are really that defined.

  8. I think there was a story of Bruce Lee doing this with a 75 lbs barbell (plz correct me if I'm wrong). I don't even…how?

  9. Jeff, you need a real prof bodybuilder trained with your methods, then I will become a believer. You have great videos nonetheless

  10. I look forward to trying this new mid delt exercise , I have not heard Jeff comment on the scott press , I wonder what his ( and anyone whos tried it ) thoughts are on that side delt exercise? Fitter, Stronger, Healthier AND Happier because of Jeff, cheers!

  11. Super – as always – please can you explain “Mind-Muscle connection”? You’ve mentioned this in quite a few of your videos, but I’m been wondering how to develop this for any muscle and what it should feel like (especially in beginning when muscles are weak and untrained) and what tips you have to train you brain to do this? Is it hypnosis?? Thanks !

  12. Jesse needs to take a few steps back when filming. I believe the muscle is contacting, you don’t need to zoom in and show me. I feel everyone would benefit more if you showed the excercise from various angles so we know everything about it.

  13. So what if Jesse isn't at the gym when I do this exercise therefore I can't reach him?

    If Jesse isn't there when I do this exercise, do I just not bother or can I use any other Jesse?

  14. been following your adwices for a long time and i have improved my physic alot, and staying lean really helpt know that im prepering for my first bodyboulding show.
    keep up the good work, apprecite your videos.

  15. My delt was once my most toned muscle. I think from basketball, you could actually see the "strips" all the time. Overall though I was still skinny lol

  16. Extending your arm straight out while lifting actually makes the weight feel likes it’s increased by 3 X Weight. So that 10lbs feels as if your lifting 30lbs. Don’t have to use heavy weights, like you said just use good form or proper technique. It’s all about working that one or set of muscles 💪

  17. I do these seated sideways on an incline bench, really isolates the side delts, i know because the weight I'm lifting lowers drastically.💪🏼

  18. Pretty strong for a 120 lb’er hahaha.. you need to bulk bro .. eat some calories so you don’t fly away with hat bird chest

  19. Hey Jeff, love this video content especially after trying it myself, I could really feel the muscle mind connection and contraction, by any chance do you have any similar video like this for front delt or will you be doing one soon?

  20. How does one remove the fat/water retention below the belly button area.? Just for reference I’ve been taking steroids for my whole life due to a medical reason.

  21. Jeff I want to ask I mast to clean 10 pounds on stomach to see my ABS bat I want to ask you did is good whan you make lien body is good after good sesion to go full trening and after that to go in bath with ice water did like UFC whan clean pounds is good and for us Vasko from Macedonia real big fan thanks JEFF

  22. Awesome video Jeff. Gonna try this next gym sesh. Any suggestion for number of sets for this exercise (paired with front raises, over head press, and face pulls)?

  23. Doing these laterals first in a shoulder routine as a pre exhaustion eg 3 sets laterals, then 3 sets FacePulls for rear delts and finush with shoulder press, is it worth doing?

    I know many people frown on behind neck presses but im finding using light to medium weights im getting more side delt work?

    Any thoughts on my questions?
    Cheers
    Dan

  24. I saw a newbie at the gym doing this and i just went up and said "loosen up man, u need to stretch before you lift". I thought he was in trouble. Now i know

  25. You Jeff I read a lot of funny comments about this video, but a common theme among them all, they trust and have absolute respect for your knowledge and physical development. But let me tell you I tried your method for the first time and my shoulders are absolutely steamed! Can your method be applied to other muscle groups? Keep at it Jeff, best by far.

  26. Thank you Jeff for really explaining all this! I often struggle with not compensating with my traps when doing many exercises and although I don't want to, I'm not always sure how exactly to avoid it. I've been focusing on delts and while my anterior and posterior have been growing, my laterals have struggled to grow. When starting out with the activation drill, how many reps/sets would you recommend just as a ballpark starting point?

  27. I have the same thing on my shoulder that you have the bump between your shoulder and collar bone what is that!? Feels like bone and just noticed it few months ago I dont know if I've had it the whole time or not. Any information would be great. Thank you

  28. One of your best videos Jeff. I have been struggling with my middle delts..and tried this out sitting on my chair while watching this video and without any weights. Man it works

  29. In the first half of this video the athlean RX supplement fridge is empty and must mean it's super effective!

  30. Probably 50% of Jeff's videos the camera work you cannot see the movement. Back up to where we can see the entire movement and not just focus on the muscle. You should reshoot all these videos and provide two to three views for their exercise rather than these close-up views where you can't see anything

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