WORKOUT
 Building Bigger Delts

 

 

In our last article we discussed the Rotator Cuff muscles - the smaller muscles of the shoulder that provide for the stability of the arm bone in the shoulder socket.  I now want to discuss the bigger muscles of the shoulders, the deltoids.  These muscles allow us to move our arms overhead, to the side, back and rotate in and out.  When developed with strength training they give us that broad-shouldered look and the V-tapered upper body that is sought after by many. 

The deltoid muscles are composed of three different sets of fibers: the anterior deltoid (front), the medial deltoid (side), and the posterior deltoid (back).  These different parts are responsible for moving the arm in different directions and so they require different exercises to ensure they are strengthened equally.  A mistake made by many is to just work one or two parts of the deltoid muscle.  This leads to a muscular imbalance which can cause more serious shoulder problems such as impingement and/or tendonitis.  Four exercises are offered that will provide a good overall shoulder strengthening workout. 

The shoulder joint is the least stable of joints and can be easily damaged with improper technique and using too much weight.  I strongly recommend starting with lighter weights and practicing good technique before increasing the weight.  Also, use a spotter when performing any overhead exercise with weights. 

 

• Exercise 1.  Overhead press

Bring two dumbbells to shoulder height.  Have palms facing forward and   slowly press weights up until arms are almost straight.

Slowly lower to starting position.

Repeat 10X for 2-4 sets

• Exercise 2.  Front flyes

Place two light weights into hands with palms facing downward.  Keeping

back straight, slowly raise one weight to shoulder level and hold for 1-2

seconds.  Slowly lower and repeat with other arm. 

Repeat 10X each arm for 2-4 sets

• Exercise 3.  Lateral flyes

While holding two light weights with palms facing each other, slowly raise

both weights simultaneously to shoulder level.  Palms should be facing

downward at top of motion.  Hold for 1-2 seconds and return to starting

position. 

Repeat 10X for 2-4 sets

• Exercise 4.  Posterior flyes

This exercise can be done either standing or sitting on the end of a bench.  With two light weights in hands, bend forward from the waist while keeping the back straight.  Slowly raise weights to level of your upper body and hold 1-2 seconds.  Slowly lower to starting position. 

Repeat 10X for 2-4 sets

Remember to keep good posture during each exercise and to use a spotter when appropriate. 

Pain or a sharp catch in the shoulder when doing exercises may be a sign of impingement.  Stop the exercise and consult a medical professional before resuming these exercises to prevent further damage.