Quote · Mind Pump: Raw Fitness Truth
2905: How to Build an Aesthetic Physique | Best Exercises for Chest Back Shoulders and Legs
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Why rear delt flies are technically harder to do correctly than people realize
At 21:01 · chapter starts 20:36
The shoulder chapter opens with a correction that surprises many gym-goers: the rounded, capped shoulder look that almost everyone is training for does not come from lateral raises. It comes from rear delt flies. Neglect the rear delt, and shoulders slope forward — developed but visually unimpressive. Sal identifies two distinct groups of people who miss out: those who simply ignore rear delt work entirely, and those who attempt it but perform it incorrectly. Adam argues that rear delt technique is among the most technically demanding in all of bodybuilding — the movement is small, the target muscle is small, and the larger, stronger back muscles will instinctively take over unless the lifter is coached and cueing consciously [1] — Sal Di Stefano "Everyone trains lateral raises for bigger shoulders. Almost nobody develops their rear delts enough — and that's why their shoulders look f…" 18:33 . Even an intermediate lifter watching a correct demo can easily copy the general shape while missing the muscle entirely. Once it clicks, though, the payoff is visible: defined rear delts improve how the back looks, how shirts sit on the frame, and how the arms appear relative to the shoulder. Sal and Adam both share the same discovery: they started their shoulder sessions with rear flies before pressing, and their deltoids transformed faster than at any other point in their training. Adam credits Justin Andrews's influence in getting him to truly commit to the standing overhead press, particularly through the push press variation that allowed him to load heavier than a strict press, teaching his body to stabilize weight overhead in a way he had never experienced before [2] — Sal Di Stefano "Both Sal and Adam independently discovered that leading shoulder workouts with rear flies before pressing fundamentally changed their shoul…" 21:01 .
Sal Di Stefano found that beginning shoulder workouts with rear flies before overhead press was the training change that most rapidly transformed his deltoid development.
Both Sal and Adam independently discovered that leading shoulder workouts with rear flies before pressing fundamentally changed their shoulder development. Pre-activating the rear delt ensures it actually works during pressing, rather than getting buried by stronger muscles.
