Shoulder Exercises (Delts)
Target: primary movers – anterior, middle and posterior deltoid
- Military Press (Barbell Press)
- Lateral Raises
- Dumbbell Press
- Rear Lateral Raises
The shoulder joint is a ball-and-socket joint. Because of its mobility and range of motion, the shoulders can execute many movements and exercises. There are eleven muscles that are involved in shoulder joint movements. The two arm muscles (biceps and triceps) only assist with the actions of the shoulder. However, the chest (pectoralis major) and back muscles (latissimus dorsi and teres major) are actually primary movers with most shoulder movements.
The main deltoid muscles of the shoulder are the anterior, middle (lateral) and posterior deltoid. The infamous "Rotator Cuff" muscles, which are classed as shoulder joint muscles, are the supraspinatus, intraspinatus, teres minor, and subcapularis.
In summary, we have the following muscle groups engaged in moving the shoulder joint:
• Shoulder Muscles – Deltoids
• Chest Muscles – Pectoralis Major
• Back Muscles – Latissimus dorsi and Teres Major
The deltoid has three sections or heads. All three heads attach basically to the same spot on the humerus, but each section originates from a different location.
Military Press (Barbell Press)
Sit or stand with a barbell held close to your collarbone in front of your neck. You should have a grip slightly wider than your shoulders. Press the bar up straight overhead and lower it back down to your neck. Never press from behind your head if you have or have had any shoulder problems.
Military Press
Lateral Raises
Hold a pair of dumbbells in front of your thighs with your palms facing each other. Raise the dumbbells simultaneously to your sides keeping a slight bend in your elbows. Raise the dumbbells to shoulder level. Keeping the dumbbells parallel to the floor and slowly lower the weights to the starting position in front of your thighs.
Lateral Raises
Dumbbell Press
Hold a pair of dumbbells at your shoulders with a forward facing grip. Press the dumbbells up and together overhead. An option is to have both of your palms facing in. This alternative is becoming the norm.
Dumbbell Press
Rear Lateral Raises
Hold a pair of dumbbells in front of your thighs and bend over at the waist until your back is close to parallel with the floor. Using the same mechanics at the lateral raise, lift the dumbbells to shoulder height and lower slowly. Use very light dumbbells for this exercise. You can also do “I’s, T’s and Y’s” over an exercise ball
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Rear Lateral Raises
Complete Deltoid Development
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