Deltoid Exercises

Benefits of Deltoid Exercises

The deltoids are important muscles that are the central abductor of your arms. These muscles are an integral part of your shoulder’s appearance. They help you to have a V-shaped torso, especially if your bones are far from this objective. Gym instructors and fitness experts advise beginners to commence with deltoid exercises. Therefore, you should not forget to exercise your shoulder muscles. Deltoid workouts usually target three major areas. Most exercises focus on medial/lateral fibers, posterior fibers, and anterior fibers. Unlike numerous exercises that overlap all parts, specific exercises target your rear. The goal is mainly accomplished by utilizing pulling motions but not pressing movements.

Medial/ Lateral Deltoid Exercises

Medial/lateral deltoid workout is also referred to as Barbell Upright Row. You just need to grip your barbell with your palms positioned closer than shoulder width apart. Always use your overhand grip. Then place your bar against your thighs and keep your arms straight. Flex and lift up your elbows and bend the wrist carefully to bring your Barbell up to the bottom of your chin. Then slowly lower your bar back to your starting position.

Posterior Deltoid Exercises

Barbell Lying Rear Delt Row:

Start by lying down on a firm horizontal bench with your chest down. Then grip the barbell from the floor and ensure your first phalanges face the floor. Then flex the elbows and pull up the Barbell carefully until the upper arms become perpendicular to your torso, as well as, parallel the floor. Slowly lower your Barbell.

Barbell Real Deltoid Exercise:

Begin by gripping the Barbell to make sure it is directly positioned on your back with your palms, and your arms straightened rearwards. The Barbell should be below or on a level with your butt depending on your arms’ length. Then proceed to pull up the Barbell through lifting and flexing your elbows. Lift is as high as you can, then slowly lower it to the original position. However, you should always avoid jerking or uncontrolled motions.

Anterior Deltoid Exercises

Barbell Military Press: The exercise is the same as the behind the neck press. Start by gripping the Barbell using an overhand grip and ensure your arms face the floor, and then place on the shoulders behind your neck. Then pull your palms two inches wider than your shoulders. Put the barbell above your chest and in front of your neck. Slowly push the Barbell up until it is located above your head and the arms are straight. Keenly lower the Barbell back to the starting position. Always perform your workouts with controlled movements. Avoid pushing up the Barbell with your entire body jerk; such motions can diminish the function of your deltoid muscles.

Barbell Behind Neck Press:

This is one of the well-tried and best exercises that will assist you in strengthening the front areas of your deltoids. Just like in the first workout, grip the Barbell. That is the beginning position. Then push the Barbell back to your shoulder level but in a controlled manner. Every time you perform this exercise, hold the Barbell but never support it on your shoulders or neck. Avoid extreme weights that you cannot grip firmly enough or drop on the head. You can also perform this exercise with a plate loaded levers or a cable machine.

Common Mistakes to Avoid While Performing Deltoid Exercises

Deltoids are small muscles that you should never load heavily. That can lead to injury, as well as, long term shoulder problems. You can prevent potential injuries by properly stretching and lifting a light amount of weight with high-level repetitions. Also perform all motions slowly with high-level concentrations. Another common issue that majority of people encounter, especially with rear deltoid workouts is the failure to yield the expected outcomes as soon as possible.

Never worry about this problem because the issue may be caused by excess adipose tissues minimizing your perceived muscle definition. Although it is not advisable to follow a strict diet, it can efficiently define the striations of your deltoid muscles. High-fat burning workouts and healthy dieting will result in your targeted calories burning. If you wish to record substantial muscle growth within a short time, perform different types of deltoid exercises.

Deltoid exercises come with many benefits. However, you need to start and follow a strict training program. In most cases, you will register your desired muscle mass within three months. In every session, target your desired muscles twice a week and perform at least two to three different workouts in every session. Exercising under the supervision of a certified and experienced gym or fitness instructor will assist you to realize your desired goal within a short time.