Posterior delts

That's a pretty specific region. I do pull ups and use a rowing machine on a weekly basis. Not sure how much it targets that specific area, but they've been great in general.

 

Rear delts is a very specific region that is often overlooked but can truly enhance your look/athletic capabilities.
It's a relative snmall muscle group that tends to respond best at high reps.
I would always suggest to start your shoulder work out with them.
Do 3-4 sets wit ha minimum of 15 reps with short 60 sec breaks. Light them up and focus on the mind muscle connection.
They are not a muscle group to move weight with as your focus should be on isolating this muscle group as otherwise your traps will take over.
Focus, focus, focus and make them burn, that's how you quickly grow this muscle.

 

Pull up's should be a staple exercise in anyone's routine. Best way to increase overall athletic performanced and look. Right on par with bench presses and squats.

 

I've found that rear delts respond best to two cable machine exercises:
Rear delt flies
Single arm lateral raise

Shoulder day: seated presses (40, 50, 60, 70lb), barbell raises (65, 85, 95, 95), couple million db lateral/front raises, cable flies and cable lateral raises. Typically do tris on shoulder day like the rest of the gym bros.

 

REAL Science Based Rear Delt Exercise (ALL NEW GAINS!) - YouTube

 

Bent over reverse flys

 

Not a fan of this exercise and form at all. 10 reps is bare minimum for rear dealts.

 

Jeff is a gem of info, but I would still say there is too much back involved in his form.
He also looks at any exercise with a differnet angle aka physical therapy than traditional trainers.

I would suggest looking at Mike van Wyck:

 

You'll find that by doing rear dealts first, you will hardly; if any, loose any strengthg but your shoulder stability on the presses will increase.
Shoulders are also heavily involved with heavy chest work, so I would prefer less pressing and more raises for them.
You'll see shoulder issues very, very common amongst 'older' lifters.
Heavy pressing typicaly is the cause....

 

Great point. I have spent a lot of time working on my pathing ad form to reduce the front dealt engagement on the bench. I target the chest and the triceps on bench, or try to. It used to use a lot more front dealt but it is a clear way to get hurt long term.

 

Few lifters have too focus on front delts. As you mentioned you alreay target them a lof through most pressing movements. They easy get too much work done. so start with rear dealts, move to side delts and 90% of lifters are done. When you do a lot of heavy pressing, I would focus with delt development more on various kind of lateral movements and not bombard shouldrs with more heavy presses. Again, the shoulder region is the most prone area for injury for seasoned lifters. Aesthetically your side delts and rear will make the most visual impact and keeping them healthy will benefit you a life long.

 

All good points and yes, I focus on side and read delts; the fronts take care of themselves for development. My point was more about working on tiny refinements of my other exercises (position and pathing) to reduce the impact on front delts. It is WAY too easy to recruit them into other lifts and overwork them.

 

Smart man!