Building your upper body effectively starts with the right deltoid workouts as a part of your exercise routine.
Strong and muscular shoulders make a world of difference whether you are a man or a woman.
If you’re a man, you may want to choose workouts that build size and muscle mass in your upper body. If you’re a woman, you can use the same workouts with the same benefits in lean and strong shoulders that are perfect for a bikini or a strapless dress.
Deltoid workouts are unique since the shoulder has a large range of motion. However, this makes it all the more important to be careful with the technique and form in your exercises so that you don’t strain or tear your muscles in your workout.
It is important to train all of the muscles near your shoulder joint and rotator cuff to prevent any injuries and build a strong upper body.
Top 3 Exercises in Deltoid Workouts
While there is a wide selection of exercises in deltoid workouts, here are the top three exercises that you simply can’t live without:
1. Shoulder Press:
a) To perform this exercise, hold barbells at shoulder height with your palms facing out.
b) Slowly press your hands directly above your shoulders until your arms are fully extended.
c) Contract your shoulders at the top of the motion, and slowly return to starting position. This is one full repetition of the exercise. This exercise will work the anterior deltoids.
For the best results, perform 3 sets of the exercise in 8 to 12 repetitions until your muscles are fatigued.
2. Lateral Raises:
A lateral raise in deltoid workouts can be used to effectively condition your medial deltoids.
a) To perform the exercise, hold a dumbbell in both hands at your sides.
b) Slowly raise the dumbbells out until your arms form a 90° angle with your body.
c) Hold this extension for two counts, and then return to your starting position.
d) Perform 3 sets of the exercise in 8 to 12 repetitions for the best results.
In this exercise, you may find that it is difficult for you to lift the amount of weight that you are accustomed to if your shoulder muscles are not already conditioned. Start out with a lighter weight, and then strengthen your shoulder muscles until you can increase the weight accordingly.
3. Bent Over Lateral Raises:
Bent over lateral raises are performed the same as traditional lateral raises, except that you will be bent over at the waist into a 90° angle.
a) Start the exercise by holding both dumbbells below you hanging above the floor with your palms facing inward.
b) Slowly raise the dumbbells out to your sides until they form a 90° angle with your shoulders.
c) Hold the dumbbells for the count of two, and return to the starting position for one repetition.
d) Perform 3 sets of this exercise in 8 to 12 repetitions. This is an effective isolation exercise that will target the rear deltoid muscles.
Important Weight Training Guidelines
* When it comes to a deltoid workout, it is important to use the right amount of weight for your strength and body type.
So how do you know the right amount of weight to start lifting?
* You should use a weight that is heavy enough to exhaust your muscles after roughly 8 to 12 repetitions. You can rest to perform another set. By the time that you have finished a full set, you should barely be able to complete the last repetition.
* If you are new to weight training, it is important to start out slowly in the weight that you lift. Once your muscles, ligaments, and tendons become accustomed to strength training, you will be able to see quick results in your workout. Once you are easily able to complete 12 repetitions with the weight that you are using, it is time to increase the weight to the next level to keep your muscles challenged.
* Last of all, always remember to rest! Your muscles need time to recover, so it’s best to rest for one day between exercising each muscle group.
* This doesn’t mean that you can’t workout your upper body after training your lower body and vice versa, but it’s important not to exercise the same muscle group two days in a row for the best results.