1. Warming Up Without the Push
While push-ups are great exercises for the deltoids, they aren't ideal for everyone. Fortunately, you can get the same results without the push. Rest your forearms on the floor, placing your hands together and lifting your body up, resting on your toes and arms only. Lift your hips, keeping your back straight to protect your lower back and work your abs. Prevent neck strain by looking down to the ground and hold the lift for 30 to 60 seconds, repeating 2 or 3 times to strengthen deltoids, arms, legs and back muscles.
2. Get Going With Rowing
One of the best ways to strengthen the deltoids and upper trapezius is with the upright row exercise. Sit on the floor with your legs together and your feet flexed, toes pulling in towards your torso. Hold a weight in each hand and lean back about 30 degrees, holding your abs tight. Push the weights out in front of you so that your arms are straight and horizontal to the floor and then slowly draw them into your sides. Perform 2 sets of 10 to 20 repetitions, depending on your comfort level. When choosing weights for your exercises, make sure that they are heavy enough to give you a good workout, but not so heavy that they cause any strain or discomfort. As a general rule is is better to start light with more repetitions, than to start heavy and tear muscles.
3. Stand Up for the Cause
The standing press is another great exercise to strengthen the chest. Stand with your feet about shoulder-width apart and hold a weight in each hand. Lift your hands to shoulder level with the weights held horizontally and your palms facing away from your. Slowly push the weights away from your body, extending your arms out straight and horizontal to the ground. Hold for a moment and slowly draw the weights back into your body. Perform 2 or 3 sets of 10 to 20 presses to strengthen the chest muscles.
4. Laid Back Lift
Lay on your back with a weight in each hand. You can extend your legs out straight or bend your knees, resting your feet flat on the floor. Stretch your arms out to your sides and slowly lift the weights up to center without bending your elbows. Relax back down with slow, controlled movements and continue the exercise for 10 to 20 reps. Perform 2 to 3 sets, resting the muscles in between.
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