T Nation

Strengthening Shoulders

Does anyone have advice on how to strengthen the anterior portion of my shoulders? I do not have a problem with impingement due to lack of stretching, but I feel that I am lacking genetically in that area. This question pertains specifically to my bench press. Also, anyone get the new printed mag yet? When is it due? Thanks for your help.

To really hit the anterior delts, I do two types of front raises. The first type I do on my heavy bench day, after bench. I do plate raises with a 45lb plate. Grip the plate at 3 and 9 o’clock. With you arms almost fully extended in front of you, slowly raise the plate until your arms are parallel with the floor…I don’t think you need to go any higher. Lower the weight slowly, and repeat. I do 4 sets of 10 reps. On my speed bench day, I do front raises with dumbells. Same technique as the plate raise…slow up until parallel, then slow down. I used to do upright rows, but because of a past shoulder surgery they give me trouble. Hope this helps.

Also, try doing rocco’s 2 exercises while lying back on an incline bench. Instead of using a 45 lb plate just use a 45 lb bar.

I received my copy of the second printed magazine last week and I live in the UK, so you should be able to get your copy easily if you are a subscriber. It has an isometronic arm training article by Poliquin which you will be familiar with if you have a copy of “The Poliquin Principles”. It is easily the best printed magazine available; hopefully there will be new issues bi-monthly from now on!