Shoulder - Deltoids (Page 1 of 2)

The shoulder (deltoid) muscles act to make the waist appear smaller and promote a youthful look and good posture. Down sloping make you appear tired, depressed, and older. By following the body shaping program you will receive a youthful, energetic, attractive appearance.

The deltoid muscles are located in the upper area of the shoulder. They consist of three “heads” that intertwine on the bone of the upper arm and collarbone. Your deltoids do the work of raising and rotating your arm. The anterior, or frontal, delts influence the movement in a forward direction, the posterior delts in a backward direction, and the medial head in a sideways direction. For perfect balance your deltoids should be equally developed.

Shoulder Development Instructions

• Don’t “cheat” the shoulder overhead movement by arching the back (i.e. standing military press).
• Use 2-4 timing when performing the exercise movement.
• When working the shoulders use a mirror to check the progress of rear deltoids. Well developed rear deltoid muscles balance out large buttocks and waist.
• To avoid overtraining it is recommended that you work the shoulders, chest, and back together. You will note that it is impossible to work any of these body parts without stimulating the deltoid muscles.
• Vary the position of the palms to work all of the deltoid heads.

Make a concerted effort to concentrate on the shoulder muscles when performing the movement.

Exercises

These shoulder exercises are used for shoulder/deltoid development and balance:

Standing Dumbbell Side Lateral – This exercise perfects the medial (side) shoulder muscle. This movement gives width to your shoulders. You can combine this exercise with the Seated Bent-Over Dumbbell Lateral. This exercise perfects the rear and side deltoid muscles.

Upright Barbell Row – This exercise perfects the entire shoulder area as well as the trapezius muscles while indirectly stressing the biceps.

Seated or Standing Dumbbell Press – This exercise perfects the front and outer deltoids when a palms-out position is used. Vary palm position to a palms-in position for additional stimulation.

Lying Rear Dumbbell Deltoid Raise – This exercise perfects the rear deltoids. You can use a circle movement to promote additional stimulation.

Standing or Seated Military Press – This exercise perfects the front and outer deltoids as well as the triceps muscle. Use caution when performing this exercise because it puts extreme pressure on the lower back. To prevent injury, do not cheat the movement.

Continue to Page 2>>