REAR DELTS in Just 4 MOVES - (Including NO EQUIPMENT options!)

Complete your shoulder development with the ATHLEAN-X Program http://athleanx.com/x/completeshoulders

are the rear delts in the back of your mind when it comes to training your shoulders well they better not be especially if you want to have healthy shoulders for a long time to [Music] come what’s up guys Jeff Cavalier athleanx. com we’re talking about the rear delt today and no this isn’t about specialization and trying to bodybuild here and focus on our really small muscles but it is time to focus on of our muscles and that’s what we always do right we can’t Overlook any part of the kinetic chain and in the upper body when it comes to developing upper body power when it comes to actually performing whether you be an athlete or not the rear Del is integral why because it integrates with other very important muscles especially the rotator cuff through external rotation at the shoulder now why is that important because we’ve always talked about external rotation balancing out with all the internal rotation work we get is going to help us to Main maintain healthy shoulders so that even if we want to focus on those more noticeable muscles on the front side that do internally rotate you’re not going to be able to do it in a healthy way if you don’t pay attention to all of our muscles and that’s why we got to take a look at the rear delt and see exactly what it does so we can come up with a game plan for you to do this now what are the roles of the rear delt there’s a few the first thing is believe it or not it does GH or glenohumeral extension now that is this bone right here in the upper arm extending it back behind our body so as you see when I’m demonstrating here this straight arm Kickback you’re probably saying to yourself wait hold on a second Kickbacks that’s a tricep exercise right it is but if your if your arm is straight and you’re extending it back behind the body eventually the triceps are not at an advantage to continue to do that and that’s where the rear delt literally kicks in and helps a lot more than the tricep but they do work together so as you can see this is just one of the motions and it’s just one way I wouldn’t say this is the best way to do it but it is a way to activate the rear delt next if we look at our board here more rolls here of the rear Del number two transverse abduction we might as well go ahead and look at number three as well transverse extension so what does that mean well transverse means we’re going to be doing this type of motion and again we’re going to either abduct or extend the arm back behind us what is the main difference with abduction we’re talking about external rotation at the shoulder or in this Glen humeral joint again with extension we’re talking about internal rotation so now let’s take a look at some of the exercises as you see during the face pull as I pull the Rope back towards my face I’m getting that upper arm extension back behind my body right we’re also satisfying the first criteria that we talked about but as I do this extension back behind my body I’m sure sure to be pointing my thumbs backward as I’ve shown you guys before why because it gives us some external rotation at the shoulder that is going to kick in the rotator cuff allow them to work together and allow obviously to do the roll here of the the posterior delt and have that be a great option for that exercise when we look at the next one though the transverse extension look at the main difference here now the hands are actually rotated down my thumbs are down and in as opposed to up and out okay so I can I can demonstrate this very easily like on a TRX now I’ve never broken out the TRX yet guys but here I am doing it for you now as you can see this is sort of just a reverse a reverse fly whatever you want to talk about for your rear delts nice little added bonus I can really work on the Ecentric here and slow myself back down to the starting position so that’s a great opportunity to hit that muscle group again with something like the TRX if you have access to it but I know you guys don’t have access to all the types of equipment that’s why we try to give you multiple options in athleen zero our body weight only program we have a great exercise called the Rd Iron Cross rear Del Iron Cross you can see me demonstrating that right here again arms are straight because they’re pronated on the ground I have internal rotation As I push up I’m literally trying to push my chest and body up to the sky if I could which is going to create more extension in through the posterior delt this will light you up if you haven’t tried it already guys try it because it’s a tough tough exercise again keep your whole back off the ground for more weight more more resistance there in that exercise finally I left number four empty here why is that because guys as you know with athl X you try not to isolate movements you try not to isolate motions you try to integrate everything together at every opportunity so what if there was a way that we could especially focusing on these last two combine our transverse abduction and our transverse extension how can we take a move that starts an internal rotation and ends in external rotation right because if we’re in internal rotation here with the abduction basically you’re going to have more tension on the muscle because you’re starting from a stretch position right if you have to understand guys the posterior delt starts backing through here and then it attaches to the back here of the upper arm so if we’re in rotated we have more stretch going on here so we like to use the w Rays the W Rays appears in athleen X1 and it’s a great thing you can do with just dumbbells where as you see me demonstrating here I start with the dumbbells down in front of me arms internally rotated and as I come up arms go back behind the body we have extension and we also have the external rotation of the uh humorus so we’re getting all components in one what’s another to benefit you can see I’m on my feet right we always like to keep you on your feet if possible because that is where athletes train so as you can see guys hitting the rear Dell everything should have a plan and we should have an attack plan for everything and of course here with athlet X I want to show you sort of the science behind the strength why do we move the way we move but more importantly what’s this stuff over here because these are the solutions that sort of integrate all the science so if you don’t even care about this stuff at least you know how to get it and that’s what athletex is all about our whole 90-day training program getting you to move the way you should to not only get you looking better but to get you feeling better to get you stronger and really to keep you in this gym for a long time right this is a lifetime game this is not about short you know uh short-term goals we want to be able to get you in to the gym and getting better and better for the rest of your life healthy shoulders guys a big part of that so I will see you guys over at athletex decom if you haven’t already gotten our program in the meantime make sure you leave your comments down below let me know if this is helpful and we’ll be back here in just a couple days with yet another video [Music]