Classic Old School How To Build Cannonball Delts

Classic Old School How To Build Cannonball Delts

I don’t believe any body part can grab your attention like thick, wide shoulders. Whether you’re in a pair of trunks, a tank top, long sleeved shirt or even in a jacket, they stand out and demand attention. There’s just something about thick, full delts that exude power. You may not have naturally wide shoulders but I can assure you once you learn these simple techniques you can build deltoids that.

The exact motion is critical. It goes something like this…

As you press the dumbbell over head, the frontal deltoid head does most of the work then right as you reach the top of the arc, you press back as hard as you press up. The rear deltoids are the only muscle that can pull the elbows back. Then as you come down, stick those elbows and weights out as far as possible. If you keep the little fingers high, the stress goes right on the outside deltoid head and when you’re done you will have worked all three deltoid heads with just one exercise.

As with any training routine, it’s essential to stretch and warm up before your workout. Your first set should be a warm-up set with lighter weight. You can work towards progressively heavier weight for the other working sets. Just make sure you concentrate on proper form. After eight weeks, you’ll take a much-needed week off from training shoulders. This will allow time for growth and recovery. You’ll then be ready to resume training again with renewed vigor and all-out intensity.

1. Larry Scott Dumbbell Shoulder Presses

Muscles Worked: Deltoids, upper trapeziums, serratus anterior, and triceps

Position: The dumbbell rack needs to be just high enough so when leaning off balance into it… it hits you a little below the hips. Grab a pair of dumbbells. Start with a light weight at the beginning so you can get the correct movement. You should be facing a mirror as well. Hold the dumbbells with the little finger higher than the thumb. Keep the dumbbells in this position throughout the movement.

Start: Press the dumbbells overhead… not quite to lock out position but, just through a range of movement that is only the middle 3/5s of the exercise. Remember, you don’t actually press the dumbbells. You press the elbows. Sounds crazy but, your deltoids don’t care what’s happening to either the dumbbells or your wrists but they do care what’s happening to your elbows. It’s the arc of the elbows the shoulders sense. Press the elbows so that, if possible, they would touch up somewhere behind the back of your head. Also, the dumbbells start out with the palms facing the mirror… not facing each other. You’ll be tempted to start out having the palms facing each other but… don’t do it… because if you do, it’s harder to get the negative portion of the exercise correct. Okay, let me repeat… press the elbows up and behind as high as you can… trying to keep the arc that has the elbows touching together behind the head. Neither the dumbbells nor the elbows go very high.

Finish: Complete the exercise by returning the dumbbells back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.

2. Focusing On Larry Scott Side Deltoids

Muscles Worked: Deltoids (especially the medial [side] deltoids)

Position: Stand facing the mirror.

Start: Bend over slightly at the waist. Hold one dumbbell over the other with the thumbs ends of the dumbbells facing the mirror. Before you start to raise the dumbbells, “bob” down a little with the upper body to give a slight assist in helping to raise the dumbbells. Right at the top of the movement… “bob” the upper body again to keep the traps out of the picture. You should see the rear deltoids flex in the mirror. The dumbbells should go no higher than the shoulders. It helps if you think of the dumbbell handles as full of water and right at the top of the exercise you just dump a little water out of the handle. Again, you need to be able to see the rear deltoids flex while watching them in the mirror. Be careful you don’t lift the shoulders. Just lift the arms. This is a fantastically effective exercise for building side deltoids… If you do it right.

Use plenty of chalk. You’ll want a very firm grip on the dumbbells because the key to using more weight on this exercise is the power you can transfer from the forearms to the deltoids. You have to control the dumbbells with the forearms. If you just swing them like pendulums you won’t get near the benefit. You have to control the dumbbell all the way up and all the way down. You want all the stress transferhighlight directly to the side deltoid head which packs that beautiful size way out on the shoulders.

Finish: Complete the exercise by lowering the dumbbells back to the starting position.

Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.

3. Larry Scott Bent-Over Lateral Raises

Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius

Position: Bent Over Dumbbell Raises To The Rear… are a lot easier to learn than the either Db presses or side lateral raises, but you’re still trying to get that same elbows back and the wrists forward movement. It’s this feature that forces the elbows to stay in the arc that builds huge dels.In fact, you can do all three of the above dumbbell shoulder exercises with heavy weight without wiping out your shoulders. Whereas if you do presses with a barbell you’ll be lucky if you can do it for two weeks without some joint pain sneaking into your workout.

You can do this with your head resting on the dumbbell rack or you can just bend over at the waist until your upper body is parallel with the floor. It takes a lot more oxygen if you don’t rest your head on the rack however. (fold up a towel to cushion your head)

Start: Again… grab the dumbbells with the little finger side of your hand smack up against the inside plate of the dumbbell. You need chalk on this exercise because you want to maintain a real firm grip on the dumbbell throughout the exercise. Don’t just swing it like a pendulum… maintain control throughout the exercise. If you’re bending over and watching yourself in the mirror you should be seeing your rear deltoids work like crazy.

This is the best shot of Larry Scott’s back in his Mr. Olympia days back in 1966. “Great shot Ha!.
Finish: Return the dumbbells back to the starting position.

Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.

Sets and Reps
Do 6 reps drop the weight 5 lbs and go immediately on to the next set until you have completed 6 sets of 6 reps on each of these exercises. Don’t rest between sets. Rest only between different exercises.

Summary:
I believe this is one of the best deltoid routine you’ll find anywhere. I’ve a taught lot of guys and to a man they say. “This is the best shoulder routine I’ve ever done. You’ll be saying the same thing once you get the hang of it.”

A tribute to Larry Scott the first Mr. Olympia. This Photograph at the right is the Legacy this man has left us. “This Remarkable image at the right is one of my all time Favorite”.

Larry Scott has provided me with more inspiration…than anyone! He was the King, unchallenged!.. He has served as voice of reason about training without sacrificing his integrity or honor…His ideas are practical, sound and ever useful. In my eyes, Larry Scott, with those golden biceps, will always be champion of champions. You are the “King”.

Iron On My Mind
Jesse