Deltoids are a crucial muscle group located in the shoulder that is used in a wide variety of tasks. While many weightlifters skip deltoid exercises for bicep and pectoral workouts, the deltoids play an integral role in maintaining the stability of your neck, shoulders and upper back. For best results, select a different workout every two weeks and give yourself at least two days of rest between each deltoid workout.
Superman Exercise
The American Council on Exercise recommends this classic natural-resistance exercise for strengthening the deltoids along with the trapezius, gluteus and erector spinae muscles. The Superman exercise requires no equipment and can be performed practically anywhere. Begin by lying on your stomach with your arms stretched out in front of you. Position your palms so that they are facing each other and rest your toes slightly on the ground as you allow your body to elongate on the floor. Exhale while lifting your legs and arms off the floor, contracting your abdominal muscles to stabilize your spine. Hold the position for 30 to 60 seconds before slowly lowering back down.
Dumbbell Shrug
The dumbbell shrug is a free-weight exercise that specifically targets the trapezius and deltoid muscles. Bodybuilding.com recommends taking a dumbbell in each hand and standing so that your feet are roughly shoulder-width apart. Raise your shoulders as high as you can while keeping your arms fully extended, and hold the raised position for three to five seconds before lowering your shoulders. Perform 10 to 12 repetitions as needed.
Wide Pushups
This modified version of the traditional pushup places your hands farther apart so that more weight is resting on your deltoids. Begin by adopting the standard pushup position with your arms extended and your shoulders, hips and heels in a diagonal line. Position your hands so that they are twice the width of your shoulders and slowly lower your chest until it is 1 to 2 inches from the floor. Raise your upper torso back off the ground and repeat until you've performed three sets of 15 wide pushups.
Seated Dumbbell Press
This deltoid workout uses dumbbells to isolate the shoulder muscles. The Iron Workout website recommends taking a dumbbell in each hand and sitting on an upright bench. Position your arms so that they form 90-degree angles on each side, with each dumbbell resting against your shoulders. Face the palms of your hands forward and keep your elbows directly under the dumbbells as you slowly press them upward until your arms are fully extended above your head. Return the weights to the beginning position, and repeat 10 to 12 times as needed.
Member Comments