The shoulders are a very complex muscle group because they rotate your arms in a nearly 360 degree motion. Each head of the delts function in unison with some fibers of all three heads contracting, coordinating, and balancing each other regardless of which way the plane of resistance is originating. However, in order to get each head maximally stimulated you need thorough training.

I recommend the clean and press rather than the military press for people wanting to increase delt strength. The clean and press is wonderful for the thick traps and rhomboids as well as delts that we all want. I also recommend Uprights because it develops the whole shoulder girdle (all the small stabilizing muscles, not just the big traps and delts) and it also develops excellent separation between the delts and pecs. And last of all, side and rear delt raises to add width and thoroughness to your training.

Clean and Press - 2 warmup sets of 15 reps
4 work sets 10, 8, 6, and 4 reps

Heavy Uprights - 1 warmup set of 15 reps
4 work sets again 10, 8, 6, and 4 reps to failure

DB Side Laterals- 4 work sets at 8-12 reps

Bentover DB Laterals- 4 work sets at 8-12 reps

Posture is extremely important for any bodybuilding exercise. It's amazing to me how people, especially in delt training, stick their chests out as far as they can with huge curves in their backs and shoulders tilted back as they push the weight over their head. This will not work the delts through a full range of motion and it's hard on your back. Correct posture for bodybuilding is like correct posture for singing and speaking and just looking confident. Feet firmly planted and flat on the floor which encourages the lumbar area to be directly aligned over your butt. Another way to feel that is to push your belly button in toward your spine. You should notice your chest lifting as well as your shoulders moving back slightly.

When you execute an overhead press from that solid foundation you will feel your delts push directly against the weight and that's what we want. The same posture applies for every other bodybuilding exercise including those sitting down and laying down like a bench press for instance.

That shoulder routine of 16 work sets is a complete thorough way of training. Again posture must be emphasized in all exercises especially shoulder exercises to gain full benefit. Building strength in your shoulders will help your whole body development because they're involved in virtually every movement.

Best Wishes.
Tim *Phd. Health and Fitness*

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