The deltoids originate in the upper shoulder and end above the bicep and triceps muscles. Composed of three separate muscles that form a cap around the shoulder, the deltoid muscle group is chiefly responsible for moving the arm away from the body. Strength exercises for the deltoids can be accomplished calisthenically, or with your own body weight; isometrically, or without the use of equipment; or with free weights or resistance equipment.
Pushups
Pushups are calisthenic or body weight exercises that can be used as strengthening exercises for the deltoids. Perform a pushup by laying flat on your stomach with your toes pointed towards the floor. Place your hands at shoulder height and distance them slightly wider than your body with the palms facing down. Push your body up while keeping your body in a straight line from your heels to the back of your head. Slowly lower yourself back toward the floor to complete one repetition.
Static Deltoid Contraction
A static deltoid contraction is an isometric strengthening exercise that can be accomplished without the use of equipment. Begin this exercise by standing next to a wall with your back straight and the arm closest to the wall lying flat against your body with the palm facing inwards. Gently start to push your arm into the wall as hard as possible without causing pain. Hold this position for five seconds and repeat up to 10 times with both arms.
Lateral Raises vs. Resistance Band
Lateral raises performed with a resistance band can be used to build strength in the deltoids. Stand with your feet spaced slightly apart and step on one end of a resistance band with your left foot. Wrap the other end around your left hand twice. Lock your elbow and slowly raise your arm out to the side, moving up and away from the body. Continue raising your arm until your hand is level with your shoulder. Perform 10 to 20 repetitions of this exercise with each arm.
Military Press
The military press is performed with dumbbells or a barbell, either sitting or standing. Stand up straight with your feet slightly spaced. Grasp a barbell or dumbbells with your hands facing behind you. Bend your arms upwards so that your elbows are bent and your palms are facing forward. Slowly raise the weight in a controlled motion over your head until your arms are straightened and slowly return to the starting position. Perform up to three sets of 10 repetitions of this exercise.
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