Training your delts is a essential part of building and defining your shoulders. Whether you are a training fanatic or developing your first training plan, the workouts below will help you meet your fitness goals.
smith upright row
1. Start by setting the bar on the smith machine to a height that is around the middle of your thighs. You should be standing upright with your feet shoulder-width apart.
2. Load the bar with the desired weight. Always start with a lighter weight to avoid injury and ensure you can perform the exercise with proper form.
3. Stand facing the bar and grasp it with an overhand grip. Your hands should be slightly less than shoulder-width apart.
4. Lift the bar off the rack and let it hang in front of your body at arm's length. This is your starting position.
5. Keeping your back straight and your chest up, pull the bar straight up towards your chin, leading with your elbows. Keep the bar as close to your body as possible.
6. Continue to lift the bar until it nearly touches your chin. Your elbows should be higher than your forearms at the top of the movement.
7. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
8. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your back or legs to lift the weight. The focus should be on your delts and traps.
smith standing military press
1. Start by setting the bar on the smith machine to a height that is around the same level as your chest. Load the bar with the desired weight.
2. Stand in front of the bar with your feet shoulder-width apart. Position yourself so that the bar is directly in front of your shoulders.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Unrack the bar by pushing upwards and stepping back to disengage the hooks.
4. Lower the bar to your upper chest, keeping your elbows directly under your hands. This is your starting position.
5. Press the bar upwards until your arms are fully extended overhead. Make sure to keep your core engaged and your back straight throughout the movement.
6. Pause for a moment at the top, then slowly lower the bar back to the starting position.
7. Repeat for the desired number of repetitions.
8. After completing your set, carefully re-rack the bar on the smith machine.
Remember to always use a weight that is challenging but allows you to maintain proper form. It's important to keep your movements controlled and steady, avoiding any jerky or rapid motions.
smith standing behind head military press
1. Start by setting the bar on the smith machine to a height that is just above your head. Load the bar with the desired weight.
2. Stand with your back facing the bar. Reach up and grab the bar with a wider than shoulder-width grip. Your palms should be facing forward.
3. Unrack the bar by straightening your arms and stepping forward slightly. This is your starting position.
4. Slowly lower the bar down behind your head until it is about level with your ears. Keep your elbows stationary and do not let them flare out to the sides.
5. Push the bar back up to the starting position, fully extending your arms but not locking your elbows.
6. Repeat for the desired number of repetitions.
7. After completing your set, carefully re-rack the bar on the smith machine.
Remember to keep your core engaged and your back straight throughout the exercise. Start with a lighter weight to ensure you can perform the exercise with proper form. As you get stronger, you can gradually increase the weight.
smith shoulder press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your shoulders when you're seated.
2. Load the desired weight onto the bar. Always ensure the weight is evenly distributed on both sides.
3. Sit on the bench, positioning it so that the bar is directly above your shoulders. Your feet should be flat on the floor, and your back pressed firmly against the backrest.
4. Reach up and grasp the bar with a wider than shoulder-width grip. Your palms should be facing forward.
5. Unrack the bar by twisting the bar. This is your starting position.
6. Lower the bar down to the front of your shoulders. Keep your elbows flared out during the movement.
7. Push the bar back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
8. Repeat for the desired number of repetitions.
9. After completing your set, secure the bar back in the machine by twisting it back into the locked position.
Remember to keep your core engaged throughout the exercise to maintain stability and control. Always start with a lighter weight to ensure you can perform the exercise with proper form before moving on to heavier weights.
smith seated shoulder press
To perform the Smith Seated Shoulder Press, start by setting up the Smith machine. Adjust the bar to a height that is just above your head while seated. Place a bench directly under the bar, ensuring it is centered and stable.
Sit on the bench with your back flat against the pad. Reach up and grasp the bar with a pronated grip (palms facing forward) slightly wider than shoulder-width apart. Unrack the bar by pushing it up and then rotating your wrists to unlock it.
Lower the bar towards your shoulders, keeping your elbows directly under your wrists. This is your starting position.
Press the bar upwards until your arms are fully extended, but not locked out. Ensure your head is stationary and your eyes are looking forward. This movement should be done in a controlled manner, focusing on the contraction of your deltoids.
Slowly lower the bar back to the starting position, inhaling as you do so. This completes one repetition.
Ensure to maintain proper form throughout the exercise. Avoid arching your back or using your legs to push up the weight. The movement should be controlled and focused on the delts.
Perform the desired number of repetitions and sets. After completing your set, rotate your wrists to lock the bar back into the Smith machine.
smith rear delt row
1. Start by setting the bar on the smith machine to a height that is around the same level as your knees. Load the bar with the desired weight.
2. Stand facing the smith machine, feet shoulder-width apart. Bend your knees slightly and lean forward from your hips until your torso is almost parallel to the floor. Make sure to keep your back straight.
3. Reach out and grab the bar with both hands. Your hands should be wider than shoulder-width apart. This is your starting position.
4. Pull the bar towards your upper chest, keeping your elbows flared out. Ensure that you are pulling with your rear delts and not your back.
5. Squeeze your shoulder blades together at the top of the movement, then slowly lower the bar back to the starting position.
6. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that your movements are controlled and steady, focusing on the muscle contraction and not on the weights.
smith behind neck press
To perform the Smith Behind Neck Press, follow these steps:
1. Start by setting up the bar on the Smith machine to a height that is around the same level as your upper chest when you're standing. Load the bar with the desired weight.
2. Stand with your back facing the bar. Reach up and grasp the bar with a wide overhand grip, palms facing forward. Your hands should be wider than shoulder-width apart.
3. Unrack the bar by pushing up slightly and rotating the bar to disengage the hooks. Lower the bar down to the back of your neck. This is your starting position.
4. Press the bar upward until your arms are fully extended. Ensure your back is straight and your core is engaged throughout the movement.
5. Slowly lower the bar back down to the back of your neck.
6. Repeat for the desired number of repetitions.
Remember to always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, it may be beneficial to have a spotter present to ensure safety.
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