What to do about my pathetic delts

[gspieler]

you decide if i got small delts man. I am bloated in this pic i just wanna put that out there

Not the best angle to assess. That said, if you want bigger shoulders, prioritize your entire shoulder girdle in your routine, IMO. OHP/Bench/Dips, Deadlift, chins, rows. If you add 30lbs to your OHP, 60lbs to your DL, and your shoulders aren't any bigger, odds are its just genetic. We all haveweak points.

 

[cincymma79]

My shoulders are fairly wide due to clavicles and my shoulders still have good strength but.... can you even say you lift without 3d delts?

I do OHP 3 x 10-15/ 5x3-5 depending on if I'm in a strength or hypertrophy block along with behind the neck presses

I hate lateral raises but ofc I do them still

Face pulls for rear delts probably need better form on them

So I had great shoulders but that’s at least half genetics

Here was my approach

Incline dumbell 5x10 increase weight as tolerated, incline means 90 degrees minus one click

Lateral raises 4x10 very controlled lift no swinging

Rear delt flyes if possible on a machine to failure 3x10

That’s plenty

Once you get to 60s for the press you should be in the road