Build Huge Shoulders – All 3 Heads!! (FRONT, MIDDLE, REAR)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. It’s all about the deltoids today. We’re going
to break down the anatomy of the front, the side, and the rear delt to help you to decode
and understand any exercise that you’re doing, which area of the shoulder that you’re actually
targeting. Guess what we’re going to do to make that
a lot easier? That’s right. We’re going to break out Jeff Cavaliere’s marker. Not the
YouTube account – thank you for that, by the way. We’re actually going to break out
Jeff Cavaliere’s marker to show you exactly how this work, okay? So we’re going to do what we’ve been doing
here lately since you guys have been finding it helpful to understand how the muscle anatomy
works. So when you look at the shoulder, you when I put my arm here behind my back, what
you can see pop out is this front delt. So the front delt has the attachment to the
outer third here of our clavicle. So you can see the bone right here. It starts here and
comes down and follows this line right here, and it follows this line right here, and then
it all attaches down into the tuberosity here on our arm. So you can see how the delt all pops into
this one spot. Look how it feeds down into that area. So there’s your front delt. So
right away, when we look at that, you know that by the direction of these fibers, if
we want to make something contract you really want to bring these two points close to each
other. So we know if we actually have some sort of
exercise that brings this toward this, this toward this, then we can do that. So check
out some of the things I’m showing you here. Obviously, the dumbbell front raise is going
to do exactly that. It’s going to bring the dumbbell toward the front. One thing you don’t
realize though is this better version of the front raise where we’re actually bringing
it up and across. As you can see, if I have my arm here down
at my side and it’s out here, we need to get it in at this angle. So instead of bringing
a front raise up that way we’d actually bring it up and across our body and I can do that
here as you see, with a cable, or with a dumbbell. I’m getting that adduction component going
on at the same time. We can also do a standard bench-press because you can see right here,
as I do the bench-press how this action is still happening here. We’re actually bringing our elbow in front
of our body and it’s coming across a little bit, too. See, as I demonstrate here you’ve
got this motion going on and that’s obviously going to favor a lot of the front delt. Lastly,
if you’re doing your shoulder presses correctly your shoulder press should be done more out
of the scapular plane, meaning your elbow should be a little bit in front of your body. Again, when we press up you’re going to preferentially
have more active involvement of the front delt. Okay, now we’re going to move a little
bit off to the side. Again, the direction of the muscle – the anatomy of the muscle
– is going to tell the whole story on how to activate it and we’re going to go here
to the side delt. So at the side it’s got a little bit of a different orientation here
and we’re actually going to break out another Jeff Cavaliere marker here to make it a little
easier to see. The acromion process, which is the bump here
on your shoulder. You should be able to feel a little bit toward the outside of your shoulder
the bump where the middle delt, or the side delt is going to originate. Again, it’s going
to feed in and down just to the inside here, down the arm, again; same spot. Down through
here and the same thing; it’s going to come around. You can see where the rear delt has
its – we’ll get to that in a second – down and in through here. So now when we fill that muscle in you can
see that the angle here is a little more favoring this outside, or side direction. The raising
of the arm more out to the side as opposed to – as I showed you here at the front delt
– toward the front. So what’s going to do this? Well, obviously a side lateral raise.
You can see me doing that here, but you can actually do a bodyweight version of this – I
cover this in our ATHLEAN 0 program – where the motion is relatively the same. We’re bringing
our arm out to the side. We’re abducting our arm out to the side, except
I’m moving my body away from my arm here more than I am my arm away from my body. The same
thing is happening. The side delt is actually getting a lot of the work. You can also activate
this with our dumbbell high pull. Now, be careful when you’re doing the high pull. I’ve
gone over this a lot of times, too. When you elevate your arm you’re much better off having
some external rotation in your arm while you do that. So you have your arm a little bit with your
elbow down below your hand, but you can see that, yes, we’re going to protect the shoulder
by having that external rotation, but you can see that the motion here is the same,
right? It’s getting a raise of the humerus as we come up. So as we’re doing that, yes;
the arm is in this position where, but the upper arm is doing the same thing. You can
kind of break it down very simply. It’s that what is going on with the upper arm? Is it
coming forward? Is it going to the side? Lastly, as I show you here: is it going behind
you, back in that direction? In a record Jeff Cavaliere marker appearance, we now have our
third – this is the green, which is really going to put me into the realm of ink poisoning,
but that’s okay because you guys deserve it here. What we have is our rear delt. The rear
delt actually starts here on the spine of our scapula. The outer spine of our scapula,
or at least the outer third. It’s right on this ridge that you can feel here through
your scapula. It’s going to start there. You can actually see it right here. It’s going
to be a little hard for me to draw, but then I come in and around and down and the same
thing around the back, down, and it feeds into the same spot in through here. So you’ve
got this action. Not as good as my other drawing, but it’s a little harder to reach. So now
what we’re looking for is the moves that bring our arm behind our body as we raise it. So
we can do a lot of things here to do that. We can start off with a very easy reverse
plate raise. We’re going to see that by changing the orientation of our body. It’s actually going to be the very same move.
It’s a reverse fly. It’s the same move as a side lateral raise, except by changing the
orientation of our body, now, against gravity this muscle is working a lot more. The posterior
delt is working a lot more. So we use that exercise. Another exercise that people don’t
always understand works the real delt a lot is a seated row. When you get into the seated
row position you’re still taking the arm here, as I showed you, and you’re bringing it back
behind the body. You can see, even as I do it here you’re bringing it back behind the
body. It’s extension, but it’s still taking the
arm – the upper arm – in this direction because these fibers are going to go and pull
like that. As they contract they’re going to pull back. So you can do that s well. Finally,
another great way to do this is with a face pull. You can see as I’m demonstrating the
face pull here, it’s a great way to get the upper arm, again, back behind by taking the
orientation of the fibers and working with them. So as I pull here, look. You can see
the action of the rear delt – the posterior delt. I’m pulling in and it’s activating to
pull me back. So there’s a lot of options and the more you
understand the anatomy of the shoulder the easier it is for you to understand what the
hell it is you’re targeting in the first place. If you have to draw on yourself to figure
it out then draw on yourself to figure it out, but the concept is this: I’ll do that
if you want me to. I’m happy to do it here and make it more simplified for you to understand
how your body is working because when you don’t know how your body is working you
get so much more out of what the hell you’re doing. I promise you will. If you’re looking for a training program that
allows you to understand, puts the science back in strength and helps you to understand
how your body is training in the first place then you get a better appreciation for that
and therefore, can make much faster gains and results; head to ATHLEANX.com and get
the ATHLEANX training system. In the meantime, three markers guys. If you’ve found this video helpful make sure
you leave your comments and thumbs up below and let me know what else you want to see
to cover here on this channel and I’ll do my best to do that. I’ll be back here again in just a few days.
See you.

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100 thoughts on “Build Huge Shoulders – All 3 Heads!! (FRONT, MIDDLE, REAR)

  1. As always a very informative video.

    I recently subscribed to your channel, please tell me where I can watch the training courses, Jeff talks about it all the time in my videos, but I can’t understand where and how to watch them.

  2. Thanks Jeff I really found this video helpful.i was already looking for a good video to show me the proper techniques and the exercises and I finally found it.👌👌👌✌️✌️✌️✌️

  3. How about the area between your shoulder and your neck? What's that called and don't we want to build that up too?

  4. shoulder and delt workouts always give me a snapping/popping problem that gets painful but goes away after I stop lifting for a couple months

  5. Shoulder press arms must be in and a low weight alternate. They wont get as big but will reduce rotator cuff grind. Lateral raises impingment best to do light. Id say shoulder shrugs help a lot and thicken traps.

  6. Quite possibly the best break down of how the muscle works and exercises to hit each point of the muscle

  7. So glad that YouTube is popping up these older videos for me. Even though I know these exercises; it’s good to get a reminder when I feel I’m getting off track on certain muscle group growth. Thank you.👍😎

  8. I worked out earlier today, but watching these makes me want to run out to the gym and start using the exercise immediately .

  9. Wow after watching this I know now how the shoulder really works brilliantly explained. Now gonna work shoulders.

  10. good advice,ihave really big shoulders ,225 seated press behind the neck and doing what he says got me strong af

  11. So basically what you’re saying is that I have 0 delt mass and that I should start working on them tomorrow morning using this in depth description of how and why? Thank you.

  12. My shoulders are bony. If I do these exercises then will I gain muscle mass in my shoulders and stop them from looking bony and sticking out.

  13. I boxe 3x a week and feel that my shoulders are knackered throughout the week so when I lift I avoid shoulder related exercises. I know this is not the best way to go about. Is there any advice you can give me about doing complimentary shoulder exercises for people who boxe a bit?

  14. 04:05 – this is Jeff from the future! The real Jeff doesn't have his shoulder painted with a green marker yet. Busted!

  15. whats about the kick back for triceps ? Does it feed the direction for the rear delts as well, cause the arm is going a little bit up and obviously behind the body too?

  16. 5:40 13 years of train (2007~2020), and I belive that i've never train that part of muscle! LMO! My strange shoulder form was be explained! uhahuahua somebody shoot me T_T

  17. Hey Jeff thanks for face pull suggestion; it gives me the great gain for my rear delt. When watching your W shoulder movement video I thought of face pull but just with dumbbells n different angle. Am I right? Thanks for all videos

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