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Deltoid Muscle
The anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).Function
The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.
Origin
The origin of the anterior deltoid is the clavicle ( anterior lateral third).
Insertion
The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).
Training
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.
Function
The function of the lateral deltoid is for shoulder abduction, flexion and transverse abduction.
Origin
The origin is onto the lateral side of the acromion on the scapula.
Insertion
The insertion is onto the lateral side of deltoid tuberosity on the humerus.
Training
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.Function
The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.
Origin
The origin of attaches onto the inferior edge (spine) on the scapula.
Insertion
The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.
Training
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.
Exercises
| 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... | ||||
 | 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... | ||||
 | 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) 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 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... | ||||
 | 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... | ||||
 | Dumbbell Lateral Inline Shoulder Raise This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d... | ||||
 | 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 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 ... | ||||
 | 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 ... | ||||
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Cardiovascular
| 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... |
Plyometric
| 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... |
 | Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some pr... |
 | High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ... |
Pilate
| 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... |
 | Back / Rhomboid Stretch: To complete this exercise complete the following:
- Cross one arm in front of your body. ... |
 | Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhe... |
Forum Discussions
| 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... |
| To reduce medial deltoid? | I think I had gained too much muscle on my left side-deltoid, due to excessive carrying of my kids. Now my left shoulder (side deltoid) is bulky and really muscular. How do I thin it down to make it similar to the right shoulder? It doesn't look it's... |
| NEED HELP | hii I HAD ASKED BELOW MENTIONED PROBLEM FEW DAYS BACK N I GOT REPLY WHICH IS ALSO MENTIONED BELOW..I HAV MENTIONED MAH NEW QUESTION ON IT BELOW..PLZ REPLY FOR THAT. i m wrkin out from last 17 months ..i gained 13 kgs weight in 1st 8 months.i hav ... |
| 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... |
| flat spot on delt | Hello, My son took a helmet blow on his shoulder,right on the deltoid during football,its sore today,has a couple of bruises,but nothing hurts real bad,the weird thing is he has a flat spot on the delt when he straightens his arms out to the side.Any... |