delt training/close grip bench press

[Phreak]

i LOVE finishing off shoulder training with this exercise.

3 exercises/3 working sets of each---

dumbell overhead press

barbell upright rows

dumbell lateral raises

at this point my delts are pretty much toast; notice i did no front raises or any ancillary bullshit. just three mass building movements for three all out sets until failure. then

close grip bench

1x15 warmup
1x10 warmup

then three all out sets with 75% max weight until failure, with two forced reps at the end of each set.

usually goes

1x8
1x6
1x5

getting sick results with this same routine over the past eight weeks, increasing the poundage each week on each exercise. strict form is always maintained.

anyways, the point is that the close grip bench press is a fantastic mass builder and way to get your bench up. although the primary emphasis is on the triceps, you will invariably use your shoulder girdle to push the weight to some extent. it's a great way to finish off a delt workout and hit the chest as well.

is this overtraining? for some people maybe. works for me though

[FUZO]

Re: delt training/close grip bench press

EVERY OTHER SHOULDER ROUTINE I DO IS SHOULDER SIDE LATERAL RAISES AND CLOSE GRIP

[geesler]

Re: delt training/close grip bench press

is this overtraining? for some people maybe. works for me though

YES!!
My WHOLE shoulder routine is but 2 exercises, less than half of yours, and only 1 RP set or 1 regular and 1 RP set of each, usually,
i LOVE finishing off shoulder training with this exercise.

dumbell overhead press +
dumbell lateral raises

OR

bbell Press +
barbell upright rows

RP for each, total= 8-9, 5, 3-4, then maybe a static
or maybe a straigh set of 9, then a RP set to finish it off

I rotate these (an 1 more) and have been able to add 5-10 pounds each time I get back to the same so far every time! One week I was dizzy and accidentally added 20 pounds and hit the same reps!

[FUZO]

Re: delt training/close grip bench press

GEESLER MY ROUTINE IS SIDE LATERAL RAISES ON MACHINE,UPRIGHT ROWS ON SMITH MACHINE AND I HIT MY BACK DELTS WHILE I'M ON THE BENCH WITH A INCLINE AND I FACE THE BENCH.THEN I HIT MY TRI'S WITH CLOSE GRIP EVERY OTHER SHOULDER DAY