Over a decade after his retirement, fans of fitness and bodybuilding are still taking lessons from bodybuilding legend Ronnie Coleman. In a recent YouTube video shared on October 1, 2024, ‘Hypertrophy Coach’ Joe Bennett critiqued the 3D delt routine of ‘The King,’ offering tips for maximizing progress along the way.
During the 1990s and 2000s, Ronnie Coleman succeeded in becoming the second man aside from Lee Haney to acquire eight Mr. Olympia titles. His relentless training efforts produced on the sport’s greatest stage and he never shied away from lifting heavy weight. These methods helped him conquer massive names in the sport, such as Jay Cutler, Dennis James, and Dexter Jackson.
“Here to review Ronnie Coleman arguably the GOAT, specifically his delt or shoulder workout,” said Joe Bennett. “I’m really going to look into some of the things that aren’t really debatable, we’ll get a little bit more into mechanics.”
Joe Bennett Critiques Ronnie Coleman’s 3D Delt Workout, Analyzing Technique, Form, and Range of Motion
Quick Breakdown of Ronnie Coleman’s Training Split
- Chest and Triceps
- Back and Biceps
- Shoulders
- Lower Body
Overview of Coleman’s Shoulder Exercise Selections
- Overhead Press
- Lateral Raise
- Front Raise
- Reverse Pec Deck
- Rear Delt Fly
- Shrugs
Looking at Coleman’s shoulder workout, Joe Bennett determined the best way to organize each exercise selection.
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“I think the sequence he starts with is great. I’d recommend starting with some sort of press, basically because you’re getting some overall delt stimulus for sure, predominantly front delt.
Now, the real simple thing and I’ve said this a whole bunch of times, if you have a different part of your delt that is a priority start with that first.”
He also addressed Coleman’s range of motion on overhead barbell presses, revealing why it’s optimal.
“The bar is about chin-ish height. The thing I want to point out is I love the grip he takes here. Some people in my opinion get way too wide and the wider you go, the less range of motion you’re going to have at the humerus.”
He evaluated Coleman’s use of dumbbell lateral raises, offering fans tips on how to get the most out of the movement like Coleman was able to.
“He’s lined up at least to start especially in a good position where everything above the axis [elbow line] can work. So, his rear delts are really in a position where they can’t do almost anything and anything kind of above here [rear delt] he may be standing a little more upright again he’s being nitpicky.”
“That physics thing, don’t overcomplicate it you don’t need to read a study for this. The more upright you are the more externally rotated you are, the more your front delt is on top of the joint. If you’re using free weights which gravity only goes one way, the more you’re in this position the more the front delt can work.
Joe Bennett proceeded by examining Coleman’s barbell front raise technique, which offers an effective front delt stimulus.
“The benefit of the front raise, obviously we’re taking the elbow out of it with this type of motion really with the arms out in front, we’re in a different plate where the clavicular fibers of the pec can’t work as well.
Again, that whole axis thing it’s going to put the front delt and also put a good bit of side delt on top of the joint. If you really want more front delt and want to isolate it more, maybe a neutral position might be more advantageous.”
Analyzing Coleman’s reverse pec deck form, Hypertrophy Coach revealed some of his pointers for those aiming to grow 3D delts.
“If you’re pain-free and this is the way you want to do your rear delts absolutely have at it. I love that he is obviously standing, he’s got his body position locked, everything is completely still. As you can see with real strong people, which is Ronnie Coleman, he’s still doing the entire stack.
I might nitpick occasionally Ronnie maybe could have done something a little more stationary a little more locked in because he’s actually strong,” said Bennett. “He could have sat down and probably done perfect form with 60s as opposed to slightly swinging 80s. Would one have really been that much better? I honestly don’t know. Does it really matter? No. Because Ronnie is actually really strong.”
Hypertrophy Coach Joe Bennett moved on by looking closer at Coleman’s use of dumbbell rear delt flys.
“For most normal people, if you want to train a muscle group prioritize mid-to-lengthened range first and then train in a shortened position from there.”
To finish his analysis, Joe Bennett broke down Coleman’s use of shrugs.
“He’s training it through when they are fully stretched and fully lengthened and he’s probably coming about halfway up. So, again, if you want to get a little nitpicky, I don’t think that’s a bad way to actually train your traps. So, if you just want to get them all the way lengthened to mid-range, fine, if you also like that squeezy thing, I don’t think that’s bad sometimes with a little bit of a wider grip.”
Joe Bennett isn’t the only exercise mastermind to unpack the training of Ronnie Coleman. Dr. Mike Israetel emphasized that while Coleman’s exercise technique wasn’t always high-caliber, he made up for it with brutal intensity and effort.
“One of the things that Ronnie did incredibly well is he pushed his sets hard. Was it always amazing technique? No. But it was a stable technique Ronnie was used to. Was he really trying? Yes.”
As one of the most accomplished bodybuilders to ever walk the earth, Coleman understood how to maximize workouts like no one else. Feel free to implement some of the tips and insights Joe Bennett discussed throughout his breakdown.
RELATED: Ronnie Coleman’s Top 2 Training Techniques He Used to Win 8 Mr. Olympia Titles
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