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Monday, March 4, 2024
HomeBody Building SupplementsInstant Pump: 5 New Shoulder Supersets - Bigger Stronger Leaner - COMMUNITY

Instant Pump: 5 New Shoulder Supersets – Bigger Stronger Leaner – COMMUNITY


How to Really Build Topped Deltoids

If you want big, round shoulders, pumps will vary. Here’s how to boost it and grow huge delts.


Large shoulders are the basis of a V-shaped tapered figure, which gives you the ultimate aesthetic physique when you are slim. These supersets will energize you without making your joints runny.

Superset 1: Alternating Overhead Press + Face Pull

exercise set represent rest
A1. Alternating overhead press 3 8-10 1 minute.
A2. noodles 3 12-15 1 minute.

The alternating overhead press is basically a unilateral exercise. One-arm weightlifting has four benefits:

  1. They expose muscle imbalances. Is one weaker than the other?
  2. They work your core harder, making your training more efficient.
  3. They help you build strength by training around bilateral deficits.
  4. They improve motor unit recruitment and utilize previously untrained stabilizers.

Alternating overhead presses allow you to press independently. As a bonus, you’ll crush your obliques at the same time. With this “alternating” approach, your shoulders are constantly under tension, increasing metabolic stress to provide a powerful pump and muscle-building stimulus.

Face pulls are a great complement to alternating presses. It trains your rear delts, rhomboids, and external rotators—three common weaknesses that limit shoulder and “yoke” development and open the door to injury.

This superset is a great way to start training, so start working out early.

Superset 2: 75-degree Incline Press + Chest Support Dumbbell Row

exercise set represent rest
A1. 75 degree incline press 4 10,8,6,15 1 minute.
A2. Chest Support Dumbbell Row 4 10,8,6,15 1 minute.

This superset is another great option to use early in your workout.

The high-incline press is an excellent shoulder exercise that also works your upper pecs. Most lifters are unable to lift overhead and maintain good mechanics, which can lead to shoulder problems. A simple switch is to move from an overhead press to a 75-degree incline. That way, you can still build strength and size with better technique.

The chest-supported dumbbell row is a prime exercise for building thick upper back and rounded shoulders. Set the reclining bench anywhere between 45-75 degrees. Let your shoulders “round” on the sides of the bench before finishing the row.

  • Hit the upper back and rear delts harder: Spread the elbows out to the side with a pronated grip.
  • Work the lats harder: Bring the elbows in more to the sides.

You can’t go wrong with either variant.

Superset 3: Arnold Press + Isodynamic Lateral Raise

exercise set represent rest
A1. arnold press 3 8-10 1 minute.
A2. Dumbbell Isodynamic Lateral Raise* 3 10 1 minute.

* For isokinetic lateral raises, hold the top position for 15-20 seconds on the first rep, then perform the rest of the reps.

If you want to build cannonball delts, this is the superset for you. The Arnold press begins with the dumbbell in front and the palms facing you. As you press overhead, rotate the dumbbells until your palms are facing away from you at the top.

This extra movement and time under tension allows the medial head of the deltoid to work, helping you build your deltoid. Starting this superset with heavy compound movements helps activate more muscle fibers, making the second exercise in this superset—the isokinetic lateral raise—more impactful.

Isodynamic lateral raises begin with a pre-set isometric hold where you hold one position on the lateral raise for 15-20 seconds. After the isometric hold, repeat 10 times at a controlled pace. This brutal superset has time to grow your stubborn delts (especially the inner delts) under tight conditions.

This combo works great as a secondary exercise in your workout.

Superset 4: Scapular Plane Lateral Raise + Deltoid Rear Raise + Front Raise

exercise set represent rest
A1. scapular plane lateral raise 3 12
A2. posterior deltoid elevation 3 12
A3. front elevation 3 12 1 minute.

If you’re looking for a joint-friendly way to get rid of your shoulders at the end of your workout, you’ve found it. This three-way shoulder raise superset hits all three heads of the delts for faster growth.

The scapular plane lateral raise is a little different than what you see most gym brethren doing. The scapular plane is approximately 30 degrees anterior to the midfrontal plane. It just means that the scapular plane lateral raise doesn’t go straight out to the side. It is also slightly in front of your body. This is a more direct pull on the deltoids and supraspinatus; this is better for shoulder growth and health.

Rear deltoid raises help to add some muscle to the back of the shoulders. A common mistake is to squeeze your shoulders together. This takes the load off your rear delts and puts more stress on your traps and rhomboids. Consider keeping your shoulders straight or rounded, and pushing the weight as far away from your body as possible.

Front lift will pump the front. This superset is essentially a mechanical descent set. You start with the variation you’re struggling with the most, and move on to your strongest shoulders.

This superset works best as a finisher due to the lower body weight and metabolic stress.

Superset 5: Back Cable Lateral Raise + Mid Thigh Cable Lateral Raise

exercise set represent rest
A1. Lateral Raise with Back Cable 3 12
A2. Mid-Thigh Cable Lateral Raise 3 12 1 minute.

The lateral rear raise puts a greater stretch on the medial head of the deltoid and, therefore, creates a greater contraction when completing the concentric/lifting movement of the rep.

The constant tension and longer range of motion make it a must-have for stubborn shoulders. In the video, I use a cuff that works wonders if you’re struggling with any wrist or elbow discomfort. Otherwise, a normal “D” handle will do just fine.

The second cable lateral raise starts in front of the body at the mid-thigh. This variation maintains a lot of constant tension on the medial deltoid. When paired, these slightly different variations can trigger some metabolic stress and get your stubborn shoulders growing again.

Due to the lighter weights and metabolic stress, this superset can also be used as a finisher.

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