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Last Updated on January 7, 2021
The presses are followed by the wide-grip upright row. As with the overhead press, the upright row takes advantage of multiple muscle groups to complete each rep. This goes tidily into the overload category that is the hallmark of sustained growth, while adding dimension and height to your traps, better framing the tops of your delts as a result.
In physique speak, it can be argued that the medial deltoid head is the most critical of all muscles. That’s because wide-reaching middle delts that cover a lot of ground can give your waistline a smaller appearance–no crunches or crash diets required. Here, you’ll will yourself through three absolutely brutal drop sets that call for you to rep your way into a lactic acid frenzy as you work your way down the dumbbellrack. This will flush your delts full of mass-making blood and nutrients and set the table for a flamboyant cameo by your old friend DOMS.
Some work on the reverse pec deck caps off your shoulder day but it comes with a twist: five-second holds on each rep. Most guys like to fly through their reverse flyes. Because rear delts are usually (and sadly) trained last, fatigue levels generally dictate sloppier form. Here, the extended hold forces a better mind-muscle connection and breeds greater emphasis on controlling the weight during moves for this small but crucial muscle group.
THE BASICS
Drop Sets
The usual recommended scheme for a drop set is 1-2 drops, each one reducing the weight by 20-30 percent. Here, you’ll abandon the science in favor of shock value because when your muscles have plateaued, what is customary no longer suffices. If you can do 15 reps with 50-pound dumbbells, we salute you—it’s a long way down to the 5s from there. But no matter what your working weight is, this journey down the rack will guarantee that you take this key muscle group to a place it is loath to go and from whence it shall return bigger.
Time Under Tension
With your alternating overhead dumbbell presses, you’ll perform two sets where one dumbbell “rests” in the bottom position for each rep and two sets where one “rests” at full extension. Performing one clean rep while holding the opposite side in a static contraction takes some getting used to—absolute concentration will be required in order to maximize muscle recruitment and to keep you off the trainer’s table. If you’ve never tried a set like this, mix in a few additional sets with a lighter weight to practice cadence and control.
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