Your deltoids and arms -- including your triceps and biceps -- work together to perform a variety of movements, including pushing, pulling and lifting overhead. Therefore, your workouts should incorporate these muscle groups to work together rather than in isolation, suggests the National Academy of Sports Medicine. You can use free weights, suspension cables or your own body weight to perform a variety of exercises.
Pushups and Pullups
These two bodyweight exercises work on all of your shoulders and arms as well as your torso, spine and pelvis for stability. You can perform these two exercises consecutively without rest between them. To do a pullup, grab a pullup bar with both hands facing away or toward you, and pull yourself up until your head clears the bar. Lower your body until your arms are fully extended. Perform eight to 10 repetitions. To do a pushup, place your hands on the ground with your arms straight about shoulder-width apart. Put your feet slightly apart on your toes and on the ground. Tighten your buttocks to maintain body alignment. Inhale and lower your body until your chest and hip almost touch the ground. Exhale and push up without losing your alignment. Perform eight to 10 repetitions. Rest for 30 to 60 seconds, and repeat both exercises two to three more times.
Kettlebell Push Press
The push press works on power generation and distribution from your lower body to your upper body. This improves the lifting movement between your shoulders and arms and your abs and lower body. Stand with your legs about shoulder-width apart, and hold a 30-lb. kettlebell in your right hand near your right shoulder. Keep your elbow close to your body. Bend your legs slightly and quickly straighten them. At the same time, exhale and press the kettlebell over your head, using the force from your lower body. Hold the press position for one second, and lower the weight to the starting position. Perform three sets of five to eight repetitions per arm.
Lateral Raises
Lateral raises work on shoulder strength and arm and torso stability. Stand with your legs about hip-width apart, and hold a 15-lb. dumbbell in each hand by your sides. Exhale and raise your arms out to your sides with your hands facing down. Do not move your body or shrug your shoulders. Pull your shoulder blades together slightly as you move. Hold the end position for one second, and lower your arms to your sides. Perform three sets of eight to 10 repetitions. You can also do this exercise with one dumbbell or with one foot in front of the other.
Expert Insight
Physical therapist Gary Cook, author of "Athletic Body in Balance," recommends that you strengthen your legs and hip because they are the primary source of strength and stability in all lifting exercises. A strong lower body will transfer strength into your upper body, not the other way around. Add squats, lunges, step ups, and deadlifts with your upper-body workout.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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