Legendary master trainer and Optimum Nutrition athlete Charles Glass recently stopped by the Muscle & Strength HQ with physique competitor Qaden Lee to drop some knowledge on exercises that optimize muscle gain.
In today’s episode, Charles and Qaden give us some adjustments to three popular shoulder movements to help you get delts that pop.
Exercise 1: Side Lateral Raise
Charles likes to kick things off with an exercise that warms up the entire shoulder. For him, that’s the side lateral raise.
He starts off by instructing Qaden to perform a couple normal side laterals. Charles recommends performing these in the 12-15 rep range.
A slightly more advance variation involves turning the dumbbells slightly. This involves the medial delt to a greater extent than normal side lateral raises.
Exercise 2: Rear Delt Cable Fly
The next movement the two move onto is the rear delt cable fly.
Charles highly recommends training the rear delt on shoulder day, and the rear delt cable fly is the perfect way to do so. By not completely locking out and not allowing the cables to cross in the front, you keep constant tension on the rear delt.
Exercise 3: Dumbbell Press
The final movement Charles goes over in this episode is the dumbbell shoulder press.
Charles technique suggestion is to stop the weight once you get to parallel and to also bring the weight down inward before pressing it outward and up. The big difference in performing the movement this way is that it helps keep the weight off the joint.
By keeping the weight off the joint, you build the shoulder muscle without risking injury.