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Written By: Mark C. Ryan
Copyright 2-27-00
The delts also known as your shoulders are made up of 3 main muscles. The anterior which is the front of the delt, also triggered when you raise your arm forward. The posterior also know as the rear of the delt, moves the arm back. Third, the side which raises the arms to your side. When training your deltoids you should use various exercises focusing mainly on the front, side, and rear delt individually. Also when you are training your delts make sure you perform atleast one warm-up set. Delts are very vulnerable to injury. Listed below are a few exercises to target the different muscles in your delts and how to perform them.
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| To perform The Military Press, you will first have to have a bench with back support. Or even better a military press bench! This exercise should be performed with a spotting partner. Now sit down against the backrest sitting straight up. Reach behind for the bar and find a comfortable grip about shoulder length apart. I find that if I go about 2 inches further away then shoulder's length I'll get better pressure on my delts. Lift the bar, suggestively with a partner helping you get it up. Then you can either bring it down to your chest, or to the back of your neck along the top of your shoulder blades. When you bring your arms down try to have your elbows pointing down, and then set the second time bomb and explode back up. Then repeat... | The Push Jerk has alot in common with the military press but you will be able to add just a little bit more weight for this exercise. In order to perform the push jerk you will need a support for the bar about chest height. Also, you will need a spotter to stand behind you and prevent the weight from dropping back and push your elbows together a little to help bring the weight up. Now, to start, have an overhand grip on the bar, get underneath it and rest it on top of your pecs. Then take the bar off the rack and take a few steps back. Now with your feet shoulder's length apart, jerk the weight from your chest to above your head while stepping back with one foot for support. Then lower the weight back down, and bring your foot back. Then repeat, also you can switch up your foot every rep. |
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