posted Sun, 02/17/2013 - 09:26
2341
Everyone knows how to do side lateral raises right?
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Side laterals is a brilliant exercise which is performed in a bad way
People think by using heavier weights they are gonna get bigger shoulders or maybe it's an ego thing showing off to their gym bro's. Well it's stupid.
The work out is called side lateral for gods sake! So why do some people at the same time work their lower back, buttocks, calf muscles and hamstrings???
The movement has to be controlled and your back stable. if you have to swing like a monkey then the weight is too heavy bro.
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Anyone do heavy partial laterals? I sometimes do them.
I used to do heavy cheat laterals back in the day. I'd sit on a bench and get a heavy ass dumbbell in one hand and grab the other side of the bench with the other hand , use a little momentum to bring the weight up and slowly control the weight on the negative portion of the rep. 6-10 reps. I stopped doing them when I injured my back doing deadlifts but that was a great to grow the delts.
AnonI do them seated, and do FST 7 with 40lbs and my medial delts are growing fine. I would recommend everyone do them seated.
Seated with back support is probably the best way, it restricts movement and isolates the delts.
Is there anyway to isolate the lateral exercise, or a movement that place no strain on the back. I have a prosthetic vertebrae device that does not allow for extension or compression of the spine
Wardi77if your condition allows, you can lay down, turn to one side, let the dumbell rest on your thigh and do laterals that way. i used to lay on a bench and do my raises like that, you will have to use lighter weights than usual because its much more difficult compared to standing or seated.
I'll try it tonight the butterflies worked out well, feels like someone tried to purse snatch my pecs off today. Did the slower reps added weight got to the point where the dumbs were 10" or so apart and flexed pecs. I can only get a pec squeeze a the top of the movement, can you squeeze all the way through or is it just when the dumbs are at the top? Inside pecs pretty frickin pumped, now to find a way to get the bench to burn the pecs. This exercise still only hit arms (and underarms if the weight is heavy and i let my elbows flare for the final presses)
Wardi77I'm glad the flies worked out for you man, yea squeezing your chest together is most important at the top of the movement, really try to focus on pulling the weight with your chest as opposed to using your delts and arms. I always keep the dumbbells at least 10 inches a apart at the top, elbows with a slight bend, envision yourself hugging a tree. Get a good stretch on the descending part of the movement then pull the weight with your pecs on the way up. As far as a good chest pump with benching, I would recommend decreasing your range of motion, dont lock out, half reps so to speak. They really get my chest pumped. Doing half reps really focuses alot more with pec involvement and little less triceps.
This may be a silly assed question but for maximum pump and pecs doing half reps, is the rep from the pec to the mid range or from mid range to top of movement at lock
Wardi77it would be from the pec to the mid range...half reps, don't lock
It's on tonight, pec blast PM
We have been doing a variation on this with fairly light weight (15#) dumbells where you hold one arm straight out in front of you while doing the lateral raises with the other, then switch sides and do it again. Great pump and really isolates.
Almost every day, I see someone at whatever gym I'm at doing side laterals completely wrong. I just have to look away. I don't know where they learn this, but I have to guess they see other noobs doing it wrong, and then just copy them.
They see pros doing it wrong. Look at cutler, even Arnold. Many of em
Pros use momentum to their advantage, they cheat to get the contraction with the super heavy weights. This technique is critical form them to achieve the dense muscle they carry
personal trainers can't advise people to train like this because of health and safety reasons what if they did and there client slipped a disk or something, they would be liable
So why knock others for doing it
Agreed, I do them seated on a shoulder press bench, so there is back stability and no movement no momentum whatsoever and slow and controlled.
x2 brotha thats what i do....got all the little kids copying it now lol. you can clearly tell they're upset not being able to do as much weight
haha this is an exercise you def need to sacrifice weight for form to get them side delts full of blood.