Anterior Deltoid MuscleThe anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).
The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.
The origin of the anterior deltoid is the clavicle ( anterior lateral third).
The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).
Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.
|Picture||Name of Exercise|
|Dumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...|
|Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...|
|Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...|
|Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...|
|Ball Incline Dumbbell Press Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...|
|Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...|
|Exercise Ball Pushups These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...|
|Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...|
|Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...|
|Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...|
|Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...|
|Incline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be...|
|Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul...|
|Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...|
|Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ...|
|Elastic Band Front Raises Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y...|
|Incline Front Raises |
lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral...
|Arnold Press The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...|
|Front Raises Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa...|
|Seated Shoulder Press (Elastic band) Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...|
|Machine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...|
|Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...|
|Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...|
|Cable Trapezius Upright Row To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ...|
|Image||Name of Plyometric|
|Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with...|
|High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ...|
|Image||Name of Pilate|
|Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now...|
Stretches and Flexibility
|Image||Name of Flexibility Exercise|
|Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/...|
|Chest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel.
- Gently lean your body a...