What's the best to build delts ( Shoulders ) and that back muscle back for your neck?

[keepingitbig]

I've been using barbell should press, but it hasn't been doing anything for my physique and strains me a bit there. Anyone know any good ones you've used in the past and now for bigger delts?

 

[CobraStang]

Dumbell shoulder presses and side raises are good for delts. Do shrugs for your traps, heavy weights.

 

[MAXAMEYES]

There are three heads for your delts; we'll just call 'em front, side, & rear.
For the front do stiff arm front raises with your palms facing up. This really isolates the front head.
Nothing fancy, just stright up in front of you, then back down at a 1-2 up, 1-2-3-4 down rhytHydromax.

Side delts: the good old standing side raises, palms down, same rhytHydromax

Rear head you can do bent-over, stiff-arm raises to the rear. The farther you bend at the waist the more you isolate the rear head. Aim for about a 90 degree motion of the weight- you should end at just about waist level with your palm facing up. Same 2-4 rhytHydromax.

If you've got access to cable pull up/down/ crossover machines you can use them too.
A ggod warm up is taking a 5 or 10 lb weight, thumb through the hole and do stiff-arm figure 8's until you tire, rest 1 minute or less and repeat twice.

Start with these, then you can get creative.
Good luck!

 

[MAXAMEYES]

If those barbell presses hurt your shoulder area, especially if you do behind-the-neck presses, then you might have some rotator cuff damage and adaptive shortening.
You might want to find a good rotator cuff regimen just to strenghten and balance those muscles.

 

[REDZULU2003]

Firstly you need to understand the Physiology of the Deltoids. They are a triple headed muscle group with front, lateral (side) and posterior (rear). Many do the shoulder press, myself incl in the past because usually you can do heavy weights and guys like to show off. If you really want to develop strong muscular deltoids than I advise the following;

* Upright Rows - Do these either with either a barbell, Smith Machine or using a floor pulley. Upright rows are pretty fucking good at adding mass to the shoulders, better imo than shoulder presses because your pulling instead of pushing upwards against the resistance. When you lift dont go (The bar) higher than the nipple line otherwise you start hitting the Traps. Go with a nice pace, dont rush it but use more explosive power at the start and take more of your time at the top when going back down to really feel it in the muscles.

I dont know what principles you work by i.e. HIT, HVT, break sets, pyramids or whatever they use nowadays. I'm a HIT man myself but everyone is different and respect to ones methods but aim for failure when training the shoulders, until you feel that burn and cant lift any more and than try to squeeze another rep out and hold it before going down.

Upright rows target the front deltoid the most.

* Lateral raises - Perform these sat down on a bench so that your chest is leaning into the back support. This makes it more strict. Your sat up straight but with your weight into the support. Now raise the dumbbells out with your left hand to a 10 O'Clock direction from you and the right to a 2 O'Clock direction. Elbows slightly bent inwards to allow this but arms are straight so not drooping down.

Importantly tilt the dumbbells forwards because this than places the weight on the lateral head. So raise the weight out to your side and tilt the wrist forwards. This method was devised by the great late Vince Gironda and I have built really wide shoulders from it.

You also dont need really heavy weights for these, you wont lift them but aim for failure again.

Arnold Presses - Work the entire 3 heads of the shoulders and better than the standard dumbbell press. Just search the net for an explanation of them.

Lastly you can do a specified rear delts exercise but you dont need to really because with the other stuff they do get worked, especially if you work the back already and do chin-ups but for the rear deltoid is simply bent over lateral raises. Usually done standing right ... well use a bench. Lie down on the bench and perform it as though your leaning over. This makes it stricter with no cheating.

Upright Rows (Front mostly but works all)
Seated Lateral Raises (side)
Arnold Presses (All)
-
Lay down Lateral Raises (rear)

If you want to work the Traps and you should because it will close the gap between your shoulders and the neck otherwise huge shoulders with small traps looks stupid. Do either barbell or smith machine shrugs with heavy weight or better still what worked great for me was Hise Shrugs on either a power rack or smith machine. The barbell is over your shoulders like a squat and you shrug your shoulders up, essentially taking the weak link (Hands) out of the equation plus you dont half feel it.

Let us know how you go.

 

[REDZULU2003]

If those barbell presses hurt your shoulder area, especially if you do behind-the-neck presses, then you might have some rotator cuff damage and adaptive shortening.
You might want to find a good rotator cuff regimen just to strenghten and balance those muscles.

Thats very true and many dont know that. I found out the hard way when younger and new to this. Had nagging rotator cuff injury for about 4 months and JEEZ the pain at night ... ouch and all because of heavy shoulder presses. Nah, keep well away from those unless you want to show off haha

 

[DLD]

Shoulders presses and back flys, both will build huge muscle fast, well at least for me. Bent dumbell rows are great too for the lats. Some heavy shrugs too.