Many exercises may be used for the deltoids. Depending on the type of equipment used, you may target the muscle alone to work the deltoid, or you may work on the general area around the shoulders and upper body and still work the deltoid muscles. To work your shoulders, you may perform both isolated and compound exercises.
Deltoids
The deltoids form the rounded contour of the shoulder. The name derives from the Greek word "delta" for triangle and is called "delts" as a short form. The deltoids are made up of the anterior (front), the lateral (middle or side) and the posterior (rear) deltoids. Toning the deltoids is often desired because it allows for broader shoulders and a more proportionate and attractive physique for both men and women.
The Superman
Working the front delts without gym equipment is possible. Lie flat on the floor or mat with your legs and toes outstretched. Extend your arms straight in front of you with your palms facing the floor. Keep your forehead on the floor. Exhale and lift both your legs and hands 8 to 12 inches off the floor. Keep your arms, legs and back straight -- a slight extension will be in your lower back. Hold for three to five seconds and then return to your starting position as you inhale. Do 15 to 20 repetitions of this move to work your back, buttocks, hips and shoulders.
Standing Dumbbell Press
This isolated move requires dumbbells. Stand up straight with your feet shoulder-width apart and hold the dumbbells with your arms bent to 90 degrees. Your lower arms should be parallel to the floor, and your upper arms should be perpendicular to the floor. This is your starting position. Exhale slowly as you press the dumbbells up toward the ceiling until your arms are straight. Do not lock your elbows. Inhale as you slowly return to your starting position. Do two sets of 12 to 15 reps with a weight that is heavy enough to provide a challenge, but not so heavy that you cannot complete each set with proper form. This exercise works your anterior deltoids.
Stability Ball Dumbbell Press
This exercise requires a stability ball and appropriately weighted dumbbells. Sit on the ball and slowly walk forward until your head, shoulders and upper back are all resting on it. Your feet should be shoulder-width apart, and your knees should be bent to 90 degrees. Bend your elbows to 90 degrees so your upper arms rest on the ball and your upper arms are perpendicular to the ball. This is your starting position. Exhale and slowly push the dumbbells upward. Push until your arms are straight but not locked at the elbows; then slowly return to your original position as you inhale. Do two sets of 12 to 15 reps. Choose a weight that offers a challenge but is not so heavy that you cannot complete the set without perfect form. This exercise works all three heads of your deltoids, your back, your butt, your quadriceps and the hamstring muscles.
Recommendations
Everyone is built differently, and some exercises may work better than others. Always consult a fitness instructor to find out the best personal method of working any muscle in your body. Speak to your doctor before you start any new fitness program, particularly if you are new to exercise or have any medical conditions.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- ACE: Stability Ball Dumbbell Press
Member Comments