Shoulder (Deltoid) workout

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By Medifit Education

 

SHOULDER/DELTOID WORKOUT

(Workout information for Deltoid Muscle – Shoulder)

 

DELTOID MUSCLE INTRODUCTION:

 

deltoid 1

Deltoid is a thick triangular muscle covering the shoulder joint and used for raising the arm away from the body.
The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm and the top of the shoulder. It is named after the Greek letter delta, which is shaped like an equilateral triangle. The deltoid is attached by tendons to the skeleton at the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone). The deltoid is widest at the top of the shoulder and narrows to its apex as it travels down the arm.
The deltoid muscle is constructed with three main sets of fibers: anterior, middle, and posterior. These fibers are connected by a very thick tendon and are anchored into a V-shaped channel.
The deltoid muscle is responsible for the brunt of all arm rotation and allows a person to keep carried objects at a safer distance from the body.

deltoid 2

 

DELTOID/SHOULDER MUSCLE EXERCISES LIST:

  1. SHOULDER OVER HEAD PRESS MACHINE
  2. SIDE LATERAL RAISE DUMBELLS
  3. UPRIGHT ROW BAR
  4. FRONT RAISES DUMBELLS
  5. MILITARY PRESS
  6. CABLE CROSSOVER EXERCISE

 

DELTOID/SHOULDER MUSCLE EXERCISES:

 

  1. SHOULDER OVER HEAD PRESS MACHINE

SHOULDER OVER HEAD PRESS MACHINE
SHOULDER OVER HEAD PRESS MACHINE www.medifiteducation.com

 

  • While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  • Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  • Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  • Now, exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

 

2.SIDE LATERAL RAISE DUMBELLS

Side Lateral Raise
SIDE LATERAL RAISE DUMBELLS www.medifiteducation.com

 

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

 

3. UPRIGHT ROW BAR

Uprightrow
UPRIGHT ROW BAR www.medifiteducation.com

 

UPRIGHT ROW BAR
UPRIGHT ROW BAR www.medifiteducation.com

 

  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

 

4. FRONT RAISES DUMBELLS

front-raises
FRONT RAISES DUMBELLS www.medifiteducation.com

 

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arm’s length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  • Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  • Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

 

5. MILITARY PRESS

millitary-press-
MILITARY PRESS www.medifiteduction.com

 

 

  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

 

6. CABLE CROSSOVER EXERCISE:

 

CABLE CROSSOVER EXERCISE
CABLE CROSSOVER EXERCISE www.medifiteducation.com

While stranding between two cable stations, hold the handles attached to the dumbbells of a high pulleys with an overhand grip .

Outstretch your arms while you do so.

Bend your hips and knees such that you are leaning forward. But do not go too far.

Bend your elbows and keep them slightly behind you.

Curl your shoulders inwards towards your chest and bring the grip attachments together in front of your chest.

Once you start to feel a stretch in your chest muscles, begin to return to the initial position.

Repeat above steps and complete your sets.