The best exercise for 3D delts?
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So is the cuban press actually effective when it comes to getting that round, capped look to your delts? Well, whenever you see a combination movement like this, you need to ask where the weakest link is since that's what'll end up hitting failure first. You can overhead press more weight than you can upright row, and you can upright row more than you can externally rotate. You'll feel this exercise a lot since more muscles are involved and you're probably doing higher reps, but that increased sensation doesn't mean there's more actual tension on the targeted muscle. You'll always be limited by how much you can externally rotate, which means your rotator cuff will get the most stimulus here, not your front or side delts. To maximize shoulder gains you'll be way better off just doing a standard overhead press with heavier loads where your delts can actually produce force at their full capacity. I'm gonna go ahead and say greg's shoulder development is probably moreso a result of the 120
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