Fitness, Sports & Recreation
FEATURE MUSCLE
FRONT
BACK
DELTOID
WARM UP, COOL DOWN
INFORMATION
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The Deltoid muscle forms the cap which cover the area above the
upper arm.
It is the largest shoulder muscle and contains 3 heads which are made
up of distinct sets of muscle fibers, each with their own origins.
The anterior, lateral and posterior heads of the deltoid all meet and
attach at the top of the humorous (upper arm) bone.
The main function of the deltoid is to move the arm away from the
body (to the front, side and back). It also assists in overhead
movements, such as shoulder presses, as well as internal and
external rotation of the arm.
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The anterior, or front deltoid originates from the lower
end of the collar bone. Its main responsibility is to raise the
arm upward and to the front (shoulder flexion) and
internal rotation (turning the arm inward).
& STRETCHING
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Alternate swinging
arms over and under
each other, from
wide with an open
chest, to crossed in
front of the chest.
Do 10-15 of each.
Gradually move from
small arm circles to
medium and then large.
Perform circles forward
and backwards. Do
15-30 times each way.
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The lateral deltoid originates at the acromion process of the
scapula. Its main function is to move the arm upward and to
the side (abduction). To isolate this portion of the deltoid,
be sure to keep movement in the frontal plane.
The posterior, or rear deltoid originates from the inner,
lower edge of the shoulder blade. It moves the arm backwards and away from the body (extension). It also aids in
external rotation (turning the arm outward).
Before your workout: Perform a light aerobic warm up such as
jogging, skipping or jumping jacks. Do dynamic stretches that move
your arms in a controlled manor, through a full range of motion.
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After your Workout: Static stretching after your workout is essential
to achieve and maintain flexibility and prevent DOMS (delayed onset
muscle soreness). Hold the stretch for 45-60 sec and repeat 1-2 times
per arm. Avoid overstretching by taking the stretch to mild discomfort,
but not to pain.
Place your arm
behind the back
and use the other
arm to gently pull
it towards the
opposite hip. To
progress clasp
both arms behind
the back and pull
both arms up and
away from the
body.
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Press your arm against
the wall and gently
rotate your body away.
Perform with the elbow
straight and bent.
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Reach your arm
across the front of
your chest, keeping it level with
the shoulder,
gently pull it
towards you with
the opposite arm.
Maintain proper
posture and avoid
turning the body
to the side.
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Overhead Press:
1. Grasp the weight with an under hand grip. Keep the back straight and
elbows raised to align with the shoulder.
2. Press the weight up over head by extending the arms. Do not lock out the
elbows and ensure that the core is engaged and proper spinal alignment is
maintained.
3. Return to starting position and repeat, completing the appropriate rep and set
range for your personal strength goals.
- Use a barbell, dumbbell, kettlebell, cable pulley, machines (plate or pin
loaded), resistance band or land mine (barbell anchored in a corner).
- Perform with both arms simultaneously or one arm at a time, elbows pointed
forward or out to the side (dependant on equipment).
- Position of the lower body can be seated or standing. Explosive lifts can be
from a gentle knee bend (push press) or a squat (thruster/squat press).
- Incorporating an explosive movement that engages the lower body for the lift
such as the push press and thruster, are advanced versions of this exercise and
will generally allow you to lift more weight than from a static position.
- Ensure that proper form is mastered and base strength is achieved before
increasing the load or progressing the exercise.
High Pull:
1. Stand up tall and grasp the weight with an overhand grip, hands should be
roughly shoulder width apart and arms at full extension
2. Initiate an upward drive with the elbows, pulling the weight as high as you
can (chin level). Allow the wrists to stay neutral and ensure proper spinal
alignment is maintained.
3. Return to starting position and repeat, completing the appropriate rep and set
range for your personal strength goals.
- Use a barbell, dumbbell, kettlebell, cable pulley or resistance band.
- Perform with both arms simultaneously or one arm at a time.
- Starting position of the lower body can be from standing, a gentle knee bend
or squatted.
- To progress this exercise incorperate an explosive heel raise at the end of the
lift.
- Ensure that proper form is mastered and base strength is achieved before
increasing the weight or progressing the exercise.
Front Raise:
1. Grasp the weight with an overhand hand grip and let the arm hang
in front or at the side of the thigh.
2. Lift the weight up, and to the front, until the hands are in line with
the shoulder (no higher). Aim to keep the arms fairly straight but not
locked at the elbow. Keep the core tight and spine neutral. Do not
bend the back to create force for the lift.
3. Return to starting position and repeat, completing the appropriate
rep and set range for your personal strength goals.
- Use a barbell, dumbbells, kettlebells, cable pulley or resistance
band.
- Perform with both arms simultaneously or one arm at a time.
Side Raise:
1. Grasp the weights with an overhand hand grip and let them hang at
the side of the thigh.
2. With palms down, lift the weight out to the side, until the hands are
in line with the shoulder (no higher). Aim to keep the arms straight
(not locked) or slightly bent. Keep the core tight and spine neutral.
3. Return to starting position and repeat, completing the appropriate
rep and set range for your personal strength goals.
- Use dumbbells, kettlebells, a cable pulley or resistance band.
- Perform with both arms simultaneously or one arm at a time.
Rear fly:
1. Bend the knees and hinge forward at the hip. Grasp the weight with
palms facing each other and arms hanging below the shoulders.
2. Lift the weight up and out to the side, until the hands are in line
with the shoulder. Keep the head up, shoulders back, spine neutral and
core tight. Arms should be straight (not locked) or slightly bent.
3. Return to starting position and repeat, completing the appropriate
rep and set range for your personal strength goals.
- Use a dumbbells, kettlebells or a resistance band.
- Perform with both arms simultaneously or one arm at a time.
- Perform seated or, to avoid unsupported forward flexion, rest the
chest on a bench (lying or incline).