Shoulder Muscles - Deltoids
The shoulder muscles (deltoideus muscles, deltoids
or delts)
have its name from its delta shape (triangular shape)
and
is located on top of the shoulder joint.
Its function is to elevate
the arm. The side head does most of the work until the arm reaches 60 degrees. From
there, the front and the rear head do most of the work.
The deltoid muscle forms the round contour of the human shoulder. Find exercises and information about other muscles at weight training main.
Description
- The shoulder muscles consist of three deltoid
heads.
- Pars Clavicularis - Front
Head
- Front Deltoids
For example when you
lift something in front of you.
(with your thumbs pointing up)
Typical Exercise: Front Dumbbell Raise
- Pars Acromialis -
Side Head
- Mid Deltoids
Works when you lift something sideways.
Typical Exercise: Side Lateral Raise with Dumbbells
- Pars Spinalis -
Rear Head
- Rear Deltoids
Typical Exercise: Reverse
Fly
- A typical shoulder exercise very good for overall
strength and volume is the barbell military press. When you sit upright, you work your entire shoulder. But when you adjust
the back lean lower, you work the
front head
of your shoulders more
than the
other heads. If you lean back too far,
it's not a shoulder
exercise anymore. Instead, you are bench
pressing on an incline bench.
Advice
- When you do front
dumbbell raises or side
lateral dumbbell raises, it's not recommended to lift the weight
over horizontal level. The function of the deltoid is to lift
the arm and press the upper arm bone into the shoulder joint. When
you lift the arm too high,
the angle
from which the deltoid works,
and the weight, can harm the shoulder joint. When you do a military press, the triceps and other muscles do a
part of the work
and give the joint more stability.
- One of the best exercise to train the rear heads
of your deltoids is the reverse
fly.
- To avoid shoulder problems, train all 3 heads
of your deltoids.
- The only shoulder exercise that's adequate for
heavy weights is the military press.
- Gain shoulder strength with the barbell military
press or the handstand
push up.
Exercises
Suggestions
