Slayer's Den

[01dragonslayer]

Marc Lobliner

5 Moves to Perfect Cannonball Delts​

Broad shoulders set us apart from mere mortals. The roundness; the squared up look tapering so perfectly into a lean, aesthetic waist.

Chicks dig that stuff (and dudes dig it if you're a chick). It makes you look powerful, even in a business suit. You command attention and are the ALPHA in the room.

The key to developing this look is to have a balanced plan built around the most effective upper-body movement there is, period: The Overhead Press, otherwise known as "OHP". In this guide we will list out EXACTLY what to do, why we do it, and also finish off with a video of Editorial Director Steve Shaw and myself rocking this workout ourselves at the famous "PowerStation Gym" in Franklin, OH.

Let's get our broad on!

Marc Lobliner performing a back-off set of overhead presses for reps at the Powerstation Gym.

Exercise #1 - Standing Overhead Press​

We do this bad boy standing. This is the squat of the upper body and works the core along with every other muscle in the body. Here's how you perform it:

• Grab the barbell with about a shoulder-width grip.
• Place your feet about shoulder-width apart.
• Bring bar to your chest.
• Press overhead and use your knees as shock absorbers. DO NOT LOCK OUT YOUR KNEES.
• Bring the bar back down to your chest under control.
• REPEAT!

Example Overhead Press Set and Rep Scheme​

Rep and set scheme assuming a 225lb OHP. Modify as needed for your current strength levels using similar weight ratios:

• Warm up: Bar x 15
• 95lbs x 15
• 135lbs x 12
• 185lbs x 10
• 225lbs x 8

Exercise #2 - Dumbbell Lateral Raise​

This move takes over where the overhead press left off, taxing all areas of the delt. Here's how you do it:

• Grip dumbbells and do not use more weight than you can handle.
• From side of legs, lift weight until level with shoulder.
• Be sure to slightly point your pinkies up and thumbs down at the top, like pouring a cup of tea.
• Lower slowly.
• Repeat.

Example Dumbbell Lateral Raise Set and Rep Scheme​

• 3 sets of 8-12 reps

Side lateral raises are a great follow-up to overhead presses. Make sure to "pour a cup of tea" at the top.

Exercise #3 - Bent Over Rear Delt Raise​

We do TWO exercises for the rear delts since they are often a weak point. Imbalances can lead to an imbalanced torso and make you hunch forward. In turn, your posture will suck and you will look like crap.

Here's how to perform this lateral raise variation:

• Grip dumbbells and do not use more weight than you can handle.
• Bend over and let dumbbells hang in front of knees, lift weight until level with shoulder.
• Can use a neutral or supinated grip.
• Lower slowly.
• Repeat.

Example Bent Over Rear Delt Raise Set and Rep Scheme​

• 3 sets of 8-12 reps

Exercise #4 - Reverse Pec Deck Flies​

• Face seat on machine.
• Grip handles with a neutral grip.
• Pull back with slight bend in elbows until arms are even with back.
• Lower slowly.
• Repeat.

Example Reverse Pec Deck Flies Set and Rep Scheme​

• 3 sets of 10-15 reps

Exercise #5 - Dumbbell Shrugs​

While traps are a back muscle, we CAN work them with shoulders. They are worked quite considerably when performing overhead presses, and they do sit atop your body.

Do these dumbbell shrugs hard and heavy but do NOT sacrifice form! Here you go:

• Grab dumbbells.
• Keeping head straight and looking forward, shrug as high as you can.
• Lower slowly.
• Repeat.

Example Dumbbell Shrug Set and Rep Scheme​

• 3 sets of 8-12 reps

There you go. This is the most COMPLETE delt routine I have ever seen...although I am biased.