What are some good exercises for middle delts?

Leanmode55
Leanmode55 Posts: 7 Member
in Fitness and Exercise
I know that lat raises are usually recommended for middle delts, but my shoulders are kinda wrecked, so i can't really do them. However, whenever i do face pulls, it seems like my rear and middle delts get a good burn with them. Can i just get away with doing just shoulder presses and face pulls to hit every part of my shoulders?

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,838 Member
    edited June 2023
    I think face pulls are going to be mostly rear delt and upper back.

    You'll probably be fine with shoulder press to help build the side delt. Have you tried the Arnold press with db's? Upright row is another option, more wide grip I would think. I don't do those, I've seen enough fear-mongering about shoulder impingement concerns, but I've also seen good sources using them, so just make sure you've got the form right and that it feels OK for you.

    There's really no way for you to do lat raises? You're doing it with thumb pointed at least slightly up, and not down? Can you change the angle and make it work by leaning from a door frame, or laying on a 45 degree bench?
  • _John_
    _John_ Posts: 8,646 Member
    edited June 2023
    I was gonna suggest arnold press with DB's as well. If your training isn't for a contest or anything and just the typical "to look good naked", OHP/shoulder press and face pulls should be fine.

    I like to mix in both in a week. I feel the OHP makes my AP lifts stronger, but I like the AP way more for overall recruitment.
  • tomcustombuilder
    tomcustombuilder Posts: 2,206 Member
    Leanmode55 wrote: »
    I know that lat raises are usually recommended for middle delts, but my shoulders are kinda wrecked, so i can't really do them. However, whenever i do face pulls, it seems like my rear and middle delts get a good burn with them. Can i just get away with doing just shoulder presses and face pulls to hit every part of my shoulders?
    lateral raises are really the best it’s a shame if you’re unable to do em.

    Try lowering the weight (this is a light exercise), do unilaterally and don’t go past parallel with the floor. Tweak your form slightly and you may find a comfortable approach. As with any exercise though if there’s pain, move on to something else.

  • Leanmode55
    Leanmode55 Posts: 7 Member
    tomcustombuilder wrote: »
    Leanmode55 wrote: »
    I know that lat raises are usually recommended for middle delts, but my shoulders are kinda wrecked, so i can't really do them. However, whenever i do face pulls, it seems like my rear and middle delts get a good burn with them. Can i just get away with doing just shoulder presses and face pulls to hit every part of my shoulders?
    lateral raises are really the best it’s a shame if you’re unable to do em.

    Try lowering the weight (this is a light exercise), do unilaterally and don’t go past parallel with the floor. Tweak your form slightly and you may find a comfortable approach. As with any exercise though if there’s pain, move on to something else.

    Which thumb position is safer while doing the lat raises? Up or down?
  • Retroguy2000
    Retroguy2000 Posts: 1,838 Member
    Thumb up. Not vertical up.
  • nossmf
    nossmf Posts: 11,517 Member
    Agree with the above about lowering the weight used on lateral raises. Like, WAY down. I know a guy who bench presses 405 for reps, uses 100's for OHP...and 25's for lateral. Rather than increasing weight to make it harder, he slows the downward motion way down, taking upwards of 30 seconds to lower the weight.

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