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the best Deltoid Exercise-and how to use it to build big shoulders
THE BEST Deltoid exercise ARE LISTED BELOW The delts can be divided into three basic heads; these are called the anterior deltoids, also called the front delts, the medial delts also known as the side delts and the posterior delts also known as the rear delts. There is no single exercise that seems to hit all three heads of the shoulders, it therefore makes good sense to target each head on every shoulder workout by using a variety of exercises to hit those specific areas .To produce well built shoulders all three heads must be fully and equally developed. There are three basic shoulder exercises that can be effectively used to hit all three heads, and each has several variations in their performance. The three are Shoulder presses, lateral raises and Upright rows. Lets break them down into all the exercises available. Deltoid exercise PRESSES AREAS AFFECTED LATERALS AREAS HIT Military press Anterior/ medial Front Raise Front delts Behind the neck Medial/posterior Side laterals Anterior Bent over laterals Posterior Posterior Incline bench Bent over laterals Posterior Posterior Lying side laterals Medial/posterior Medial/posterior All Deltoid exercise presses can be done with dumbbells as well as barbells but for effectiveness and greater control I advocate the use of barbells. There are machine variations of the press but this course advocates the use of Basic free weight movements. Laterals also can be done with cables and you might want to add it to your routine, because of their stability they are effective tools for hitting the rear delts. The cable bent over lateral can be an effective isolation exercise for the rear delts. The other Deltoid exercise exercise used to effectively build the delts Are Upright rows. Conventional upright rows hit the medial delts as well as the trapezium muscles. It also has several variations, which are listed below. To be effective hitters your hand spacing should always be wide (At least shoulder width), and you should pull the bar to chin level and never higher, bringing it higher will bring a greater involvement of the traps than the delts. Upright row Area affected Conventional Upright Row Middle Delts/Upper traps Continual Upright Row and Press Middle Delts/Upper traps All Deltoid exercise pressing and lateral exercises can be performed either seated or standing (Except Lying Side Laterals). Seated presses are advocated because the provide stability in performance and this allows more concentration this means the use of maximum poundage and thus greater intensity. Seated versions also eliminate momentum and thus makes the exercise harder. Harder more intense Deltoid exercise produce greater growth stimulation. |
