Shoulders 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.
The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.
The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.
The origin of attaches onto the inferior edge (spine) on the scapula.
The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.
There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.
|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...|
|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...|
|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...|
|Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...|
|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...|
|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 ...|
|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...|
|Rotator Cuff (Elastic Band) This exercise can be done by using a door and a elastic band. Start by wrapping one end around a door knob or something stationary. Then with your opposite arm holding the band a...|
|Rotator Cuff (Elastic Band) Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b...|
|Rotator Cuff - External Rotation Dumbbells Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the f...|
|Rotator Cuff - Internal Rotation Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulde...|
|Rotator Cuff Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise y...|
|Rotator Cuff In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin...|
|Reverse Flies with Exercise Band Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a...|
|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...|
|Dumbbell Press or Shoulder Press This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr...|
|Dumbbell Incline Lateral Raises Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un...|
|Reverse Overhead Dumbbell Laterals |
Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your...
|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...|
|Machine Rear Deltoid Laterals |
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...
|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 ...|
|Image||Name of Plyometric|
|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...
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