 Next question is from Issa Big-Montein. Are there any good exercises? You guys are the same. Yeah, I can see that. Or your shoulders. You're a picky bastard. Yeah. Are there any good exercises for your shoulders besides pressing motions? You know one of my favorite compound lifts is for the shoulders, that's not a press. Any kind of an upright row or a high pull. I, and I know a lot of people like, ah, I hate that, it's not good for my shoulder. If you have the mobility and the strength, they're totally safe. If you don't, then of course, like any exercise, get the mobility and strength so you can do them properly. But upright rows and heavy high pulls, they develop my shoulders like presses do. I mean, they literally build my shoulders out just like a heavy press would. I would put them up there with those, you know, with presses. So I'm going to go a different direction with this question. And this one's close to me because I've shared the story on the podcast. If you've listened for a long time, I talked about one of the first, you know, body critiques I ever got was from a female bodybuilder when I was 20 years old. And she told me I had weak shoulders. And so that became like a massive focus for me. And I would, I like to think that it's one of my strengths now as a competitor was better. I agree. Your shoulders, especially when you competed were crazy. And I'll tell you one of the, the biggest game changers for my shoulders was actually just getting really good at working the rear delt. The rear delt is such an overlooked part of the shoulder. Now it's a small part of the shoulder. So you think like, oh my God, well if you want big shoulders, that's silly. A shoulder press will always be better than a rear delt fly. Yeah, overall, right? Like nothing, a press is, I'm not arguing that a press isn't one of the best movements for the overall development of a shoulder. But most humans, most people, especially people that work out and exercise, do lots of pressing movements. So you do bench press, you do overhead press, you do a lot of these things that already kind of develop the front of the shoulder. And the rear delt is one of the most neglected muscles that I see on people. And so just, and not only is it neglected because people just don't even train it, but then even the ones that train it typically don't train it correctly or have a really hard time getting it to fire. They let their back take over the movement or they use momentum along. It's like a rhomboid lateral. So if you learn to get really good at using the rear delts and you start, and I went on a kick for probably a good year or two of starting all my shoulder workouts or shoulder exercises with rear delt movements first so I could get really good at. And that development in the rear delt just brings this beautiful spade look to your shoulder and I think compliments the overall training of the shoulder. Yeah, I totally agree with that. I don't wanna add to that a bit. In being that it's setting you up for better optimal posture, which then allows more free range of motion for your entire shoulder and your shoulder joint. Now to add on to that too, we do have muscles responsible for stabilizing your shoulder in rotation, which is something that people don't really consider a lot too, which can be trained and developed as well, which also will give you a round or more developed looking shoulder in general and will avoid those inevitable plateaus where you get into shoulder impingement issues and things preventing you from progressing, which is something too, if you start considering that now, we're thinking more long term, we can keep pressing further and getting further development out of the entire muscle if we set it up correctly. This is why the suspension trainer, W's, have become one of my favorite shoulder movements. I have done them more in the last couple of years and I have previously done ever because of that exact reason. The benefits it does for the posture, the rotator cuff that attacks the rear delt that it attacks, it's one of my favorite ways to kind of prime the shoulders before I go into my shoulder workout. If you're not using a suspension trainer and doing W's, there's a great, great movement for your point you're making. No, shoulder function is such a good point because it is a quite complex joint. It's not just the human most complex ones. Yeah, there's the scapula that's moving and we evolved with these very complex shoulder joints because we throw with accuracy very well. It's one of the reasons why we became the apex predator, right? But you know, back to the rear delt from an aesthetic standpoint, people think the side delt is what gives you the round shoulder look. It's not, it's the rear delt. Your rear delt, when you develop your rear delts really well, you get a very round capped look to your shoulder. Now, I was lucky enough as a kid to read an article that was written about Serge Nubret. He was a French bodybuilder. He was in Pumping Iron. He was the black dude that looked super aesthetic and people even to this day say he's one of the most aesthetic bodybuilders of all time and he had this super round looking shoulder. I remember reading this article about him doing all these rear flies and I was very lucky at a young age to say, okay, let me focus on this exercise. And he did, I used to have very bony shoulders and my shoulders became a great body part because I focused so much on the rear delt. Now, here's a tip when you're doing laterals of all types especially to the side and then of course rear flies. If you really want, this is bodybuilding now. We're not talking functions. This is more of a bodybuilding aesthetics thing. If you really want to isolate those muscles you have to disengage or lock your scapula. Okay, so if I'm doing a rear fly and I engage my scapula now it's becoming more of a row but if I lock them in position and just focus on the humerus moving now I'm isolating those muscles. Same thing with laterals. You ever see people do laterals where it looks like kind of this upright shrug or whatever? If you can kind of lock your scapula in position and focus on just the part of the delt that moves the humerus then you're gonna isolate those muscles a little more. So the simple cue, another YouTube idea for you Doug, the simple cue for that that has made the biggest difference with coaching for me with that is to fly out and not fly back. So the tendency that we have when we do a reverse fly is to be, you know, whether you're bent over or on a machine is to fly back to Sal's point, right? And you want to keep it in a locked position you think about flying out versus flying back. Yeah, great cue. That cue is very simple and basic but it really helps people understand what you're trying to say by locking the shoulder girdle in a position or scapula in a position. And you use very lightweight. Very lightweight. Especially at the beginning. And then the other movement that I think is awesome for this I was actually just showing Doug was and became one of my favorite movements is the free motion bent over reverse fly. And why I like that, I start with really lightweight is you've got constant tension on the rear delt. And you have the cable over here, right? You're pulling away. Yes, you're pulling it through your body. And so through and across your body as you're bent over. It encourages that. It does. It's a good way to somebody who's having a hard time like feeling in the rear delt and teaching it. It's a good teaching movement. So then, because just like we've talked about in the last few questions, like once you get really good at feeling your rear delt and you know how to flex it and activate it, now I can take like upright rows and I can take all these other big compound movements where I can move a lot more weight and I can think about engaging my rear delts and then you really blow them up. So I know there's coaches and trainers listening right now and are probably hearing me talk about reverse flies and going like this more on. That's not an exercise that's gonna build a lot of your rear delts. Yeah, not initially. It's really to teach most people who can't fire their rear delts. Once you can fire them really well, then you can take some of those big heavy loaded compound movements, even presses and learn to engage the rear delt more.