Deltoids 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.
Working on the lateral and the posterior deltoid (shoulder) give the rounded look that most fitness exercisers desire.
The function of the lateral deltoid is for shoulder abduction, flexion and transverse abduction.
The origin is onto the lateral side of the acromion on the scapula.
The insertion is onto the lateral side of deltoid tuberosity on the humerus.
Make sure to vary the exercises between cables and freeweights to train the deltoids properly.
|Picture||Name of Exercise|
|Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...|
|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...|
|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...|
|Close Grip Bench Press |
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...
|Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...|
|Shoulder / Deltoid Extensions Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of...|
|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...|
|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...|
|Side Raises Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...|
|Side Raises (Elastic Band) Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by...|
|Rear Raises (On the Ball) With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...|
|Elastic Band Rear Raises Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to...|
|Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...|
|Picture||Name of Cardiovascular Exercise|
|Swimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc...|
|Football:American football is america's most popular sport and involves high intensity exercise for usually a...|
|Golf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa...|
|Boxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in...|
|Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...|
|Image||Name of Plyometric|
|Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some pr...|
|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...|
|Mind over Matter||im a 17 yr old dude im 6'3 at least and i weigh nearly 200 lbs. my problem is that when i do compound excersizes such as a bench press, i feel the excersize as if it were a shoulder press, and my chest refuses to grow as my shoulders have. same for l...|
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|help me||hii i m wrkin out from last 17 months ..i gained 13 kgs weight in 1st 8 months.i hav gained good size also with perfect clarity(shape)bt no improvement after 8th mnth .i m as it is as i was in 8th or 9th mnth i m facing two problems: 1.)i eat good...|
|exercises that make body broader||hii i m wrkin out from last 17 months ..i gained 13 kgs weight in 1st 8 months.i hav gained good size also with perfect clarity(shape)bt no improvement after 8th mnth .i m as it is as i was in 8th or 9th mnth i m facing two problems: 1.)i eat good...|
|DELTOIDS||I've been trying to work on my deltoids, particulary mid/read but i dont want to develop trapezuis muscle. Can you name any dumbell exercises for mid/read delts thats are very isolated and have a minimum effect on trapezuis???...|
|deltoids||I am trying to build up my shoulder muscles right now. I've tried machines as well as dumbells. However, it seems that everytime i do it, my back or neck hurts and i am unable to perform my maximum capability. Thus, i dont feel like i was really work...|
|Need more knowledge in exercising||Hello - this is a going to be a long post filled with questions related to exercise, nutrition, and health - and I am looking for a lot of answers so please help if you can. My name is Kenny and I'm 20 years old. I weigh 160. I'm about 5 f...|
|Best workout for your Deltoids / Shoulders.||Does anybody know the most vigirous workout for your deltoids? my biceps n triceps and everythin else are growing nicely, but ive still got really small deltoids!!! please help soon ...|