SuperFitness

Deltoids: Toasting the Deltoids

You can't hide weak deltoids. Perfect deltoids are like a pair of cannonballs on your shoulders. To get full development, you've got to train all three heads of the deltoid muscle. Winning means adding width mass to the shoulder along with front to back thickness. Here are some exercises designed to toast the total fiber of the deltoid muscle system.

1. Behind Neck Press - This exercise works the front and outer deltoids with major additional work on the triceps and trapezius muscles. To start the exercise, select a barbell and place it behind your neck with a grip 4" to 6" wider than your shoulders. The weight selected should allow you to do eight to ten reps. Stand with your ankles about 16" to 24" apart, and your knees in a comfortable locked position.

Lift the weight barely above the shoulders to complete the initial position. Press the bar overhead until the elbows are just short of becoming locked. Pause momentarily and concentrate on an additional tightening of the front and side deltoid head muscles. Slowly lower the weight to the initial position to make one rep count. Breathe in as you lift, and exhale as you lower the weight.

2. Rotational Press - The Rotational Press works the front and outer deltoids with some additional training for the triceps, upper pectorals and trapezius muscle. This dumbbell press, like all deltoid work, should be done to muscle failure. To start, sit on a gym bench or inclined bench with your lower back supported in the straight-up seated position. Clean a pair of barbells to the shoulder height to form the initial position. Your palms should face toward your nose, and you should feel the weight within the front and side heads of the deltoid muscle.

To execute a rep, press the weight while slowly rotating the palms to a palm-facing-forward position. When the arms have been raised to a position where the elbows are almost locked, the palms should be facing forward and away from your body. This is where the muscle is fully contracted. For maximum muscle growth, use visualization techniques to execute an additional squeezing motion of this muscle. To complete the rep, slowly lower the weight to the starting position while reversing the palm rotational movement.

3. Front Deltoid Rise - This exercise works the anterior head of the muscle without any triceps muscle involvement. Newcomers to this exercise will notice that it takes less weight to stress the muscle than other "rise" exercises. Stand with your ankles about 18" apart and lift a pair of dumbbells to a rest position on your upper thighs to form the initial position.

With your palms downward use your arms to lift the weights slowly until the palms are just above shoulder height. With your elbow locked straight, the anterior deltoid head is now fully contracted. Use a little extra mental effort to squeeze and wring out a hard contraction. Slowly lower the weight to just above the at-rest position to complete the rep. Do not release the tension from rep-to-rep by resting the dumbbells on the thighs between reps.

4. High-Pulley Lateral Pull - This cable exercise works the rear deltoids. To start, stand in front of the high-pulley unit, grab the two handles in a crossed cable position, and back up to draw on the cables until the weight stack raises an inch. Pull your arms slowly outward until your hands and elbows are to the side, and slightly above the top of your shoulders. Inhale as you pull the cables out, and pause for an extra breath while you solidly contract the rear deltoid. Finally, exhale and return the weights to the initial position.

5. Military Press - Although the Military Press is often used to develop the triceps, upper pectorals, and trapezius muscles, it is a real mass developer for the deltoids. To start, stand in front of a barbell and take a grip that is even with your shoulders. Lift the weight to rest on your chest then lock your hips and legs. To start a rep, press the weight up until your elbows are just short of the locked position. Pause to contract adequately the front and outer heads of the deltoid. Gradually return the weight to the initial position. Inhale up and exhale down.

Contributed by C. W. Mann, who also writes the syndicated newspaper column, SuperFitness.

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