FT Questions....

[Stewilliams]

Great perspective!

As far as loading the middle head of the delts, one thing you can on your overhead pressing is to generally do these with the focus on pressing more to the rear vs. to the front.

So, if you can, behind the neck pressing vs. overhead front presses.
Reverse hammer strength presses (on the OH press machine) vs. the normal way.

And, this exercise is a winner.

https://www.instagram.com/p/BLL7Qh1jQu2/...e_training

Check the comments in that link for who to do the exercise, but here's the gist (I did these as a pump sets in that vid).

"I'm sitting backwards on the bench, set all the way upright. (I'm blocking it mostly, but you can see it below my ears to the side of my neck.) You use the bench to keep a constant distance between your head / torso from the bench and NOT lean back. Doing them this way forces you to retract the shoulder girdle and calls the middle head of the delt in a great deal more. This drops the weight down most can yes by >50% compared to a typical OH press where the upper back is arched and the focus is on the anterior deltoids. If you decided to try these, you'll see that they feel very different than a DB OH press when leaning back on the bench. I'd suggest stretching out your pec beforehand. For those with shoulder issues, this may expose them, so be careful, for sure and START REALLY light. A set of 30+ reps with just the 10's, if you stay completely upright (and not lean back) feels AWESOME. "

-S

I tried this exercise today Scott and couldn't even manage 30 reps with the 10's. I was well and truely humbled and my shoulders were completely torched afterwards! Will be using this quite frequently for pump sets.