Delts?

[three60roundhouse]

What are good excercises to strengthen and build up the deltoids? Thanks!

[Jack]

If I Recall Correctly, the Deltoids are the Shoulder muscles, and there are three deltoids - anteriar, medial, and posteriar. Some good Bodyweight exercises that will work the shoulders are Incline Pushups, and Hindu Pushups. Weighted movements include Military Presses, which work all but strain the anterior deltoid the most, Shrugs, and Side/Front/Rear Lateral raises.

[Red J]

I would do military presses with a bar or dumbells. You stand or sit and press overhead. I would follow these up with lateral raises. Stand or sit with light dumbells and lift your arms out to the sides to shoulder height, don't lock your arms, keep your elbows bent slightly. You can hit the rear delt easily by modifying the lateral raise by bending over slightly. If you want to tie your delts into your traps try to finish with upright rows and weighted shoulder shrugs.

[Bretty101]

I'd recomment shoulder presses and flyers. I like to do a lot of flyers as the presses seem to build the front of my shoulders and make me look hunched forward. By doing flyers i also get more width.

 

At home the shoulders are easy to train with fairly light dumbells. I also do handstand pressups and play with the cables and 'rowing' weight machines in the gym.

 

I've also recently started using the cables to do funny exercises for my rotator cuff.

 

Bretty

[three60roundhouse]

Thanks for your help, everybody!

[KickChick]

I'd like to jump in here for a moment.

 

Working the deltoids for women is a bit different than for men .... at least I believe we want different end results then our male counterparts. Males like to concentrate on building the "shoulders" to get that v-shape broad look. (which also makes the waist look smaller too... that bb-look)

 

Since I've been fitness kickboxing and hitting the bag with 16 oz. gloves, I've been overdeveloping my trapezius muscles more than I really wanted to ... although my posterier and anterier and medial are looking good (hitting the bag - resistance training will develop those deltoids also!) !

 

Also resistance tubing exercises if you don't have dumbbells....

 

The trapezius (triangular)) runs along the neck (top of shoulders) to the middle of the shoulder blades. Overdevelopment makes you look rather top heavy (and not in the way most females like it) I was getting some severe shoulder muscles and I felt it wasn't feminine looking so I have changed gloves to 8 oz and concentrating more on the posterior deltoids and bicep region which gives you that nice "line of defintion" in the arms plus strengthens those punches.

 

So I am just warning you (360) and other females who don't want those bulky shoulders to avoid over training the traps.