Training

Machines for Mass

The no-free-weight workout for chest and shoulders.

by

 SHOULDERS 

HAMMER STRENGTH MACHINE PRESS

TARGET: Rear, middle delts (reverse); front, middle delts (normal)

MACHINE TIP: Sit facing the pad for the first two sets.

MACHINATION: My front delts grow much more easily than the rears, so when I turn around, it moves the stress further back on my shoulders. After a few sets facing backward, I turn around and do a few more sets the traditional way.

SEATED MACHINE PRESS

TARGET: Middle delts

MACHINE TIP: One of the main things I am trying to do is build width, so I like to take a very wide grip when I am doing machine presses. I’m not actually holding the handles, I’m holding the outside supports of the lever arm.

MACHINATION: This really works the middle head of my deltoids the best. I do some sets with a normal grip, too.

REVERSE PEC-DECK FLYE

TARGET: Rear delts

MACHINE TIP: I make sure not to let my elbows go too high. They never go above my shoulders. I want to hit the lower part of the rear delts, and this is the best way to do it.

MACHINATION: It’s important to remember to control the weight on this exercise. It’s easy to go fast, but that’s not what you want to do.

 

Click "NEXT PAGE" to continue >>

Pages
Comments