Is there a big difference between Seated Y-raise and Lying Lateral Raise?

[Josh]

I just saw your guys videos on delt cable y-raise where the bench is vertical and you perform y-raise, and then a very similar movement but on a flat bench doing the lateral raise. Is there a big difference? Which is better?

 

Also how important is it to work all your muscles in the “shortened and lengthened” positions. For example, I hear that you should do y-raises (shortened position) as well as standard cable lateral raises (lengthened position) for side-delts. Does this mean if I only chose one my shoulders wouldn’t grow?

Does this also apply to other muscles like chest and triceps (meaning do I need to train them from a stretched position like a flye or overhead extension to grow)?

[Lucas Frahm]

The one that’s better is probably the one that allows you to progressively overload the best as well as actually hits the targeted muscle.

Picking just one of those exercises for sure doesn’t mean no growth, however volume/intensity needs to be equated for if you choose to remove one exercise in a program where there’s meant to be both.

However the one that you should pick if you HAD to choose one is the one where the muscle is worked hard in it’s lengthened position – if you want elaboration on why then let me know.

[BryceBahm]

[BryceBahm]

[Josh]

Thanks Bryce, cleared it up for me. Would it be fine to incorporate both movements on different days? I like to have 4 different lateral raise variants per week.

 

@lucas does this mean you can get a big chest without flies and big triceps without some stretched overhead extension?

[Author]

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