Wide is Wonderful

Balanced Deltoid Development

Vince GirondaThe most overworked muscle is the Front Deltoid (presses); bringing out this aspect of the Deltoid does not add to your width, it only makes you look thicker! How do you develop the lateral head of the Deltoid? Lateral Raises. However Lateral Raises improperly performed develops Front Deltoid. the proper way to bring out the Side Strand is to start the Lateral Raise touching dumbbells in front of the thighs with all four bells touching; elbows slightly bent and raise to the side, keeping the weights in front of the body all the way up to ear level (no higher).

Now for the most important part of the movement: The Front Bell must be lower than the Rear Bell. If the Front Bell is higher you are working the overworked Front Deltoid again. Remember, all bench presses and dumbbells work with the dumbbells held with palms facing the lower body are 90 degree Front Deltoid.

Another aspect of Laterals is to round your shoulders forward and also use your elbows as a concentration point. In other words, lead with your elbows - and last, but not least - keep your knees slightly bent during the exercise. And always work in front of a mirror to catch any flaws in your performance.

(IronMan Magazine Jan 1977 Vol. 36 No. 2)

Seated Laterals For Side Deltoids

Vince, I can't seem to feel my side head of the delt work when I do standing lateral raises. I try turning the wrists but as the weights get heavier, I don't seem to be able to isolate the side head. Any suggestions?

I recommend you do the lateral raise seated. This is my version of one of the fastest developers of the outside head of the deltoid. This movement cups the lateral strand and brings it to prominence.

Here is how to perform this great movement.

Sit on the end of a flat workout bench with a dumbbell in each hand. Lean forward from the hips and touch both ends of the dumbbells together under the thighs; always touch all four bells under the legs and keep the upper body in the proper position to keep the stress on the lateral head.

Hold your forward position of your body as you raise the dumbbells upward to head height. When the dumbbells reach head height or the top of the movement, be sure the back of each bell is higher than the front. This insures the side or lateral strand of receiving maximum stimulation. Try four sets of 8-12 reps, with no more than 30 seconds rest between sets.

(Musclemag Magazine October 1988)

Seated Bradford Press

Vince Gironda had a different name for these...but they were named after a lifter by the name of Jim Bradford. Take weight you normally use for overhead pressing and reduce by about 10-20 percent. Wider than shoulder width grip...let comfort be your guide. Start at normal clean position at collarbones, then drop just slightly before pressing. Press weight up till you just reach the top of the head, then move the weight over your head and lower behind your head till you contact the base of the neck. Then return to the front in the same way...it is a continuous back and forth movement. You should just clear the top of the head, so your arms never really exceed a 90 degree angle. Fight the tendency to "duck" the head to one side or the other to make the movement easier. One forward/back trip equals one rep. Mostly front and side deltoid, with some rear delt stabilization.

Performing Dumbell Side Laterals Correctly

Gironda Window Bench

Dumbbell Side Laterals require great care, for toughest interaction on the middle of the deltoid tilting forward is necessary at the waist.

Training For Narrow Shoulders

Vince GirondaI have very narrow shoulders, no lat development, and my tibialis anticus (in front of my shins) is way underdeveloped. I am really worried about this problem (my tibialis). My legs are so-so but I have huge thigh biceps. They are humongous. That's it, but my main problem is my tibialis.

Your problem is not your tibialis my friend. I strongly suspect from your letter that your problem is between the ears.

After admitting that your physique is "narrow shouldered, no lat development with humongous thigh biceps". Why would you be so concerned with a Mickey mouse muscle like the tibialis anticus?

Your physique sounds like a mess, but the tibialis is not your problem!

I suggest you embark on an all round routine of wide grip parallel bar dips, upright rows, lateral raise, wide grip chins, front squats (heels on 2" block) calf raise, crunches, incline dumbbell curls and triceps extensions. Five sets of eight. Split your routine in two and train three days on, one day off, doing only half the routine each workout... and for God's sake, forget the tibialis'.

(Musclemag Magazine March 1986 Vol. 11 No. 2)

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