When you want to have Phil Heat’s deltoids but your genetics are going against you, despair no longer – there is now scientific evidence that you can get them in more than one way and even better – make them stay massive! This experiment started when the scientists who worked on it wanted to see what the EMG activity of the deltoids was like. They did this by measuring it in eight different exercises, on three different portions – the anterior, posterior and the middle. The experiment’s subjects did a number of exercises, including the pec deck, reverse pec deck, seated row, incline lat pulldown, Smith machine shoulder press, free-weight lateral raise, cable-crossover lateral raise and of course, some free-weight bench presses.
Here’s how they shaped out.
1. Anterior Deltoid Results
The EMG activity on this part of the muscle wasn’t very different when the muscle was activated by the Smith machine shoulder press, pec deck or the free-weight bench press. But that doesn’t mean there aren’t concrete results – the anterior deltoid was far more activated in the Smith machine shoulder press than in the free-weight lateral raise, seated row, incline lat pulldown, reverse pec deck or the cable-crossover lateral raise.
2. Middle Deltoid Results
The EMG activity on the middle deltoid didn’t show significant differences between the cable-crossover lateral raise, seated row, reverse pec deck or the free-weight lateral raise, but it still had some turbulence with other exercises. Namely, they had an improvement with the free-weight lateral raises, which were more effective than the incline lateral pulldown, pec deck, shoulder press or bench press exercises.
3. Posterior Deltoid Results
The EMG activity on the posterior deltoid was increased in the reverse pec deck, seated row and incline lat pulldown, in comparison to other exercises. Between them, these three didn’t have significant differences, but when compared to the cable-crossover lateral raise, pec deck, bench press, shoulder press or the free-weight lateral raise, they were far more effective.
So basically, the research said that you can use a combination of different exercises to get the best possible results and build the most impressive shoulders you can. It’s not all about genetics!
For the anterior deltoid, so some Smith machine shoulder presses, some free-weight bench presses and work on your pec deck. For the middle deltoid, do some free-weight lateral raises, cable-crossover lateral raises and work on your reverse pec deck. Finally, for the anterior deltoid, work on your reverse pec deck, seated row and incline lat pulldown. Any combination of these exercises will prove that you don’t just need to work hard, you can profit equally or even more if you just work smart instead! There is always hope, especially with this combination!