Your shoulders consist of three major muscles that are named according to their location. Your anterior deltoid makes up the front of your shoulder, the medial deltoid is located on the side of your shoulder and the posterior deltoid is positioned to the rear. These three muscles work together to control your shoulder joint, but each muscle can also be targeted individually by performing specific exercises. Strong, well-developed deltoids are important for posture, general aesthetics, and shoulder stability and health.
Military Press
The military press is a traditional shoulder-building exercise that targets your entire shoulder complex and can be performed seated or standing. Grasp a barbell with an overhand shoulder-width grip. Raise the bar to shoulder level. With your hands directly below your elbows, press the barbell up and over your head to arms' length. Bend your arms and lower the bar back to your shoulders and repeat. Keep your chest lifted and your abdominal muscles braced throughout this exercise.
Side Lateral Raises
This exercise targets the sides of your shoulders -- the medial deltoids -- and can be performed using dumbbells, resistance bands or cables. Stand with your feet shoulder-width apart and your hands by your sides. Keep your elbows slightly bent and raise your arms out to your sides and up to shoulder level. Pause for a second with your arms parallel to the floor, then slowly return to the starting position. Repeat for the desired number of repetitions. To keep the focus on your deltoids, do not swing the weights up using your torso, but focus on moving only your shoulder joints.
Handstand Pushups
Pushups are an effective chest exercise, but handstand pushups provide your deltoid complex with a very challenging workout. Squat down and place your hands on the floor around 12 inches away from a sturdy wall. With your arms straight, kick up into a handstand against the wall. Keep your heels against the wall for balance and bend your arms to lower your head toward the floor. Press back up into the starting position and repeat. Place a pillow beneath your head if you are concerned that you might not be able to safely complete a repetition. Ask your training partner to steady you by lightly grasping your ankles if you have trouble keeping your balance.
Kettlebell Swings
Commonly thought of as a lower-body exercise, kettlebell swings are also an effective anterior, or front deltoid exercise. Grasp a kettlebell with an overhand grip and stand with your feet shoulder width apart. Bend your knees slightly, then hinge forward from your hips to lower the weight between your knees. Drive your hips forward and swing the kettlebell at arms' length up to head level. Allow the kettlebell to swing back down between your legs and repeat. Avoid rounding your lower back during this exercise as this might lead to injury. Kettlebell swings can also be performed using a single dumbbell or a medicine ball in a strong bag.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Kettlebells For Dummies"; Sarah Lurie; 2010
- "The Body Sculpting Bible Express for Men"; James Villepique et al; 2009
Member Comments