Combining the right Deltoid & Chest Exercises

 Deltoid Exercises  Comments Off
Mar 052012
 

Upper pecsDeltoids & Proper Pecs

Working on the top of the physique is the best thing a skinny guy can do to get buff! The top of the body, the neck (sternos specifically), upper pecs, and delts make the whole physique masculine. If these are built, all of you looks good, shirt on or off.

For your delts, emphasize the things mentioned in my many other posts in this blog. For pecs though, listen up good.

Skinny guys, ( like i was), don’t bench! That’s right.  Don’t bench! Ignore what the “bulkers” say.  The bench press or decline bench press works the lower and lower middle pecs far too much. You don’t need this. Look at pictures of bodybuilders with big lower pecs. These guys look like they have breasts! And more importantly, are you ready for this, girls think they look like breasts too!!! If you are working out in order to catch the eye of a lady, do not bench or try to  build up the lower pecs so that it lifts off the torso by an inch or so +. Don’t do it. Resist!

You don’t need to bench press to get the pecs you want.

Work the upper pec , the upper middle pec and and the outer side of the pecs only. Work the first by incline bench presses  or better yet, inclined flys! These are the real deal for the pecs you want. Aim for pecs that are visible all the way to your clavicle bone. These will look like a slab of muscle rather than breasts. Very cool! I think you’ll agree. And again, the ladies agree. Think about it. Your (potential) lady does not want to compete with you, size-wise in that area. :) You don’t want her thinking, “hmmmm, he’s got bigger breasts than me!!!” Don’t be stupid in this regard. She may think that if your lower pecs are bulging.

To do incline flys, which are my fav for the chest, buy a board from the hardware store, 24 inches wide and tall enough where you can rest it against a couch or chair so that you can lean your back against it at 60 degrees incline or so. Follow below instructions on how long per set and,  just as important, the constant tension reminder below.  Constant tension is hard for the top 10 inches of incline flys. Because of this push the dumbells together when they touch to further work the muscle.

Again, upper pecs for that slab look!

You won’t be sorry. And the best news of all: because this part of the pec hardly ever gets hit by typical work and living day to day, when you work it out, you will see VERY quick results and so will your lady

Over and out for now,

Ron

* We’ll discuss quads and calves and their importance at another time.

…To better delts & PECS

 

.

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Constant Tension on your Deltoid Muscle is the Key

 Deltoid Exercises, Deltoid Workout  Comments Off
Jan 302012
 

You may already know which deltoid exercises to have in your workout. If you don’t, read the below posts to get some insight on some of the top exercises.  You can get ideas for variations on the half dozen deltoid exercises all over the web.  They are everywhere.

But What you won’t read enough of elsewhere though, is the real key to getting cannonball size delts.

Here’s the KEY:  Keep CONSTANT tension on the deltoid muscle through the whole range of motion.

Deltoid Exercises

No matter if you are doing rear delt rows, upright rows,  lateral raises, or anterior deltoid raises…Keep the Tension, (keep the muscle engaged) with every rep and for the whole set. Don’t let up for the whole set. No rest, or ease of tension. Don’t get to the bottom of the rep and  disengage the muscle. Make sense? Don’t lower it past the point of tension.  Try it out right now. See how the bottom 8 inches of the movement severely reduce the force the muscle is exerting? Don’t let it happen! Don’t go down that far until the last rep when you’re spent!

Here is a walk-through of what I’m saying:  let’s use the lateral deltoid raise as the example

1st Set: Grab the dumbbells  (or with the machine if you’re so endowed) with the proper weight to do for approximately 60 seconds (see why i say this elsewhere on blog). As soon as you start the first rep going up, you should not cease the strain( the deltoids working and bearing the full weight) for 60 seconds throughout the set. On the downward movement, stop when the tension reduces to 50% (before the last several inches), and immediately  spring(with control though) into the upward movement.  Man will you be pumped at the end of these sets.

Rest for 60 seconds and do the same weight,probably, realistically, for a  50 second set.(Read previous posts for how critical this  is)

Deltoid muscles only grow when we subject to them to a 45 to 70 second set of work/pain before alleviating the tension.

But the tension is comprised of  reps just like old times. Nothing different there. But counting and worrying about getting 6 to 8 or 10 to 12 reps distracts us from focusing on what really matters… uninterupted tension for a decent duration of time.

Do you see how this is a subtle shift in how we might emphasize our sets and reps? Tension on the deltoid is the key, not necessarily the number of reps. Although you will not  be able to do each rep quickly with this long of unalleviated tension and still do 15 reps with heavy weight. Keep each rep slow and deliberate. 3 seconds up, 3 down. Soooo, a set of 10 reps (though counting the number is NO WHERE NEAR AS IMPORTANT AS THE DURATION of the set) will take you about 60 seconds. If need be, drop the amount of weight you’re using so that you can achieve those painfilled 60 seconds of tension. By the way, if you are able to endure a set with reps for 75 seconds or more, increase the weight so that you’re in the 60 second range for that set, next time.

I hope this little  nuance absolutely blitzes your delts and you grow ‘em big!

Over and out,

Ron T.

P.S. If any of these things help any of you, could you email me at d e l t o i d w o r k o u t  @   g m a i l . c o m   ?  without the spaces. that’s deltoidworkout at, well, you know. Getting some feedback is always helpful. Thanks either way.

All things deltoid.

 

 

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The Lateral Deltoid or the Bicep? Which is the best muscle to develop, in order to get the girl?

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Jan 112012
 

The Lateral Deltoid or the Bicep?

I know what you all are thinking. Wow! Did he really ask that? Yes I did! And For good reason.

Much of the time we are exercising in order to catch the eye or keep the eye of a woman. Right?

And we’ve probably been told that the bicep is a great “show” muscle. And it’s true, it is. But I want to challenge the thought that it is THE best muscle to develop, in order to catch the eye of a woman.

For those of you who have read my blog a couple times, you will not be surprised to hear me say this:

The Lateral Deltoid is a much better “show” muscle.

With a shirt on, your biceps will not show, unless they are freakish. If they are freakish and they’re like the only muscle on your body that’s freakish, they will look stupid with or without a shirt. And you will look like a little boy trying to show off.  Stop it.
But having wide shoulders courtesy of  hard-worked and developed lateral deltoid “twins” , will be apparent with a shirt on. As a matter of fact, your whole physique looks better. The same cannot be said of biceps.

Lateral Deltoid

But what about emphasizing both muscles?Let’s take a look at the pic to the right… This guy’s biceps are huge. His shoulders are well developed too.But how cool (and more symmetrical in the judges eyes(especially the female ones) would his upper body look if his biceps did not eclipse his shoulders or (as mentioned in other posts) his traps were a bit lower? The delts need the most size. Biceps should not be the biggest muscle, and the traps DEFINITELY should not be the most developed muscle.  And also, if the lower pecs overshadow the deltoids , things just look off. The lateral deltoid specifically needs the attention.  It gives you the most width. Build it first and then bring other muscles like the lower pecs and biceps up.

With your shirt off, when biceps are huge and the lateral deltoid muscles are neglected,  you look strange.

 

Wide shoulders with or without huge biceps, you always appear fit and ready to go.

And wide shoulders come via developed lateral deltoid muscles.

Work these! Huge lateral deltoid muscles are underrated, and yet so easy to remedy.

Posted by admin at 5:09 pm  

Skype Personal Trainer

 Skype Personal Trainer  Deltoid Workout  Comments Off
Dec 232011
 

SKYPE PERSONAL TRAINING?
Guys, I got requests from a few readers for me to watch their workouts over webcam. I hadn’t thought about this before. These guys wanted me to look at some  workout details and answer a few exercise and protein related questions and I did it over Skype. I was thinking about opening it up to other readers.  It seemed to work out well and was of benefit to them.

Is this maybe something anyone else of you fine readers might be interested in? Kind of like a virtual trainer. Or at least a virtual workout buddy.

I’d have a hourly or half hourly cost but I would keep it to a small percentage of a “real” gym trainer.I could also do it twice a week at a monthly kind of thing.

I could talk to  you about protein, duration, form, rests, optimum exercises, progressive resistance, the masculine build etc. Whatever might be of help.

By the way, I weighed 135 in college, I am now at 185 at 12% bodyfat.

I might be able to spot an inefficiency or a waste of time in your workouts. And Perhaps speed up your results through some refining.

I was thinking $25/hour or $100/month for a handful of training times per month.  Something like that.  Nothing that’s going to make me rich, but something that would compensate for family time. It could be paid over Paypal or amazon payments or whatever.
If any of you are interested, send me an email to let me know at d e l t o i d w o r k o u t @ g m a i l . c o m without the spaces.
Thanks for listening!
Delts Rule!
Ron

Posted by admin at 6:27 am  

Deltoid Exercises – Ode to the Upright Row

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Dec 032011
 

Some deltoid exercises are better than others

One of the absolute best is the Upright Row.

Before I dive in,  analyzing and talking about the upright row, I want to remind you to catch up on your reading the further  below posts. You’ll see all sorts of help on hacking your deltoid exercises and shoulder workouts- And, previous posts build on one another.

deltoid exercises

Alright! The upright row! If it’s done well, it’s definitely one of the  best deltoid exercises. But boy do you have to watch these. You can do these wrong, ineffectively, and dangerously, and, in a way that deters from building width, which is why any man spends his time doing any deltoid exercises.

These are a few don’ts for those familiar with the upright row but may have developed bad habits with it . And a few dos afterward.

 

Maintain good form and this will prove to be one of  your best deltoid exercises.

DON’Ts:

  • Don’t swing your body back and forth.! If you see a guy doing these and he’s weaving back and forth 18 inches, he’s doing them wrong. Dont heave to and fro like you’re crazy! This is a deltoid exercise.
  • For the sake of your shoulder joints, DO NOT raise your elbows up above your shoulders themselves on the top part of the movement,  poking them up in the air like you’re some ninja. Look at the picture above. That’s the top of the movement.  Poking your elbows sharply up puts strain on your shoulder joints. If you see someone doing these with the elbows sky high, way above their shoulder joints, they’re doing them wrong. Which brings me to the next one.
  • Don’t bring your hands so close to one another. Take another look at the picture, if you keep your hands close to the shoulder width, you WON”T BE ABLE to lift your elbows very high.
  • Don’t overdo this one with heavy weight. Lift a reasonable amount of weight so that you can control it. If you arch your back and yank the weight up you could severely injure yourself.You will strain either your sterno or your back. No fun either way. Get good weight you can do with good form for 10 reps( or even better for a duration of time mentioned in previous posts.) The upright row one of your deltoid exercises, not a clean and jerk.
  • DO NOT turn this into some silly trap (trapezius) exercise. If you’ve been around this blog for awhile, you’ll know why I capitalized that. NEVER, EVER work the traps. NEVER! Big traps are the worst thing a man can have if you want to look fit, broad, and wide. Think Brock Lesnar. (Just don’t tell him I said that). Great fighter. I’m sure he doesn’t have a problem packing on muscle, nor does he probably worry about how it’s distributed. If you’re reading this, you probably are interested. Bottom line=Width comes via deltoid exercises, not trapezius exercises. And specifically, the #1 muscle for width is  the LATERAL deltoid, the WORST is the shrug! Keeping your hands further apart will keep this from being a trapezius exercise.
Not this:
deltoid exercises, not traps

Great Fighter! He is wide! But almost doesn't look like it because traps kill width.

Now the DOs…
DOs:
  • Keep it close! Keep the bar or dumbbells close to your body, grazing your torso going up and going down.
  • Keep your shoulder joints DOWN!, don’t shrug them up. Don’t lift your clavicle, your shoulder girdle or whatever you want to call it. If you foolishly Move it now you’ve involved the the trapezius. Don’t! for the sake of your width. Don’t work the trapezius!/li>
  • If you are NOT raising your shoulder joints (like a shrug) and you have your grip about at shoulder width, you will discover that this is a short range (of motion) exercise. Be ok with that! You will pound your lateral head, building width and cannonball delts. Don’t worry if it’s a short movement. Keep it short.

For a an especially effective tweak, use a curl bar and do this: With an overhand grip, grip the curved part of the bar that causes your pinky finger to come closer to your elbow. Now do the movement. Or with dumbbells, tilt the thumb side down an inch or two throughout the movement. This hack places more emphasis on the lateral delt putting this in the top 2 primo deltoid exercises. Enjoy getting huge delts!

I know I wrote a lot, but try to keep all these things in mind when doing this one.

Make the upright row one of your top 3 deltoid exercises- increasing duration and/or weight and YOU will pack on some serious beef onto your delts.

 

I hope that helped.

Over and out for now. Keep focused on the main thing.

Here’s to optimizing your deltoid exercises and workouts,

Ron

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The Problem with Compound Exercises, Protein, and Deltoids

 Deltoid Exercises  2 Responses »
Nov 212011
 

Isolated Deltoid Exercises win out over compound exercises for the body you want. And they require less protein!

After working your tail off in applying all the advice the rest of the internet and dozens of bodybuilding books tell you, will you  achieve the look you’re after?

For we who want to gain some muscle and change our skinny physique, the advice we get on most of the web is : we need to do mostly compound exercises ! And eat a s-load of protein and food! Right? Isn’t that the advice you’ve heard?

Now the advice is not terrible or useless.

Deltoid Exercises

Striated Delts

The problem is that when we jump on the “primarily compound exercises only” bandwagon,  2 bad things result.

#1. With THAT advice, we’d better get ready to shelve our about $70-$120 a month just on protein ( whey right? and maybe also casein if you’re EXTRA diligent) Expensive! And that’s just the protein. What about the 4 chicken breasts per day that some bodybuilder is advising?  Or the 8 cups of pasta another guy is touting.  Or best, don’t you love it when these bodybuilders that obviously have no other life responsibilities say something like … I have “Salmon” “for dinner-” I grill some Salmon, throw in some veggies, throw in a protein shake, 4 slices of wheat bread, and a glass of wine, etc. ” . Who eats like that?!!! No body I exercise with! I mean a typical meal for us is a bowl of cereal, a microwave pizza for lunch, a bag of chips, and a banana. That’s typical isn’t it and maybe, just maybe we get some supper!

Listen.  We want to build muscle because we’ve not been able to eat like that!-For one reason or another. Either time, a lack of cooking skills, or money. That’s why we’re skinnier than we want to be! Most thin guys I know would hurl and go broke if they ate like that. RIGHT? Am i Right?

#2. Will those compound exercises, if the muscle they tear can be fed with all that expensive protein, result in the body you’re looking for? OR…

Are there other exercises that if emphasized will more likely develop the body you’re looking for? I believe so! This blog is dedicated to that theory. HINT, HINT… Isolated Deltoid exercises ! And at a fraction of the protein costs of a compound exercise centered exercise routine.

Why not dedicate your workout to a few powerfully effective deltoid exercises that you KNOW will result in the body you want?

And in turn, go ahead and buy that big ole’ whey protein container. Make sure your daily total protein intake is close to between 90 and 100 grams (you may already be closer than you think) But NOT the 150 to 300  grams every “compounder” is touting. Geeze,  you’d think they’re working for the protein companies!

You don’t need so much protein if you are only ripping a small amount of muscle- the deltoids aren’t that huge. Doing a few isolated deltoid exercises, like lateral raises or dumbbbell raises ( for the anterior deltoid)  2 to 3 times per week will tear enough muscle where 90 to 100 grams a day would do the job of repair.

Now if you also want to work out your pecs, do some isolated incline flys alongside your deltoid exercises.  The flys have a bigger bang for the buck on your physique.  Bench presses build the lats, the triceps anda  boat load of other muscles that do not need our attention when we are building cannonball delts. If you also do the flys, make sure you’re at the upper end of my suggested protein, 100 grams. This will be much more affordable. You’ll probably only need a scoop a day as a supplement to your standard eating. Doesn’t that sound good?

AND, a big AND… AND you’ll end up looking like you want to look. CHEAP, FAST, EFFICIENT, FIT! Programs like this are rare, but they are really what we are after. Programs that remind us that “Buff” beats “bulky” anyday. Programs like like my pal’s “Visual Impact” program. Ask any woman. Scroll down that page and see the pics. THAT’s what I’m talking about. And I’m guessing that’s what you’re talking about too.

We need to focus on isolated deltoid exercises to get the look we’re looking for.

Like I’ve said, “If the deltoids are built and huge, your whole body looks fit. There is something about them sitting at the top and jetting out to the sides that sets our physique off as “fit”.  Isolating them with some focused deltoid exercises will build them. You watch.

Leave a comment if this post or another post has helped you.

Until next time, FOCUS on  a few isolated deltoid exercises.

Ben

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Align the type of Deltoid Exercises you do to the weak spots of your body

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Nov 192011
 

Having built deltoid muscles sets off your whole frame to have an awesomely  fit look. But…

But you need to research your body by looking at your ok areas and your weak areas.  Afterward, You’ve got to train each deltoid head relavant to the weak spots of the rest of your frame. (“Frame” = physique, just so it’s said).

For instance the time you spend exercising each deltoid head depends significantly on your width, your traps size, your neck size, your lats, your outer  tricep “jett”, your upper pecs, etc.

I always say, if you only have time to work one muscle group, that time needs to be spent on your deltoid exercises.

deltoid

Strong Delts

If your traps have been overworked and you have that sloping shoulder look front the front. This is so common, it’s sad.  (not good!, but fixable over time), you should spend time on the lateral head of the deltoid

…And if you have time for only one muscle, work the lateral deltoid. Period!

If your pecs are underdeveloped, but your width is fine, work on the front deltoid (anterior deltoid). This effort will connect your delts to your upper pecs which are one of the reasons your pecs look weak.

If you look in the mirror from the side and notice that you have a rounded upper back like you have bad posture, start standing up straight (without looking like you are standing at attention) and work the rear deltoids.

If you lack width, you should always emphasis lateral deltoid exercises and reduce the time on anterior deltoid exercises. Or if your neck is wide from  some former sports time, wrestling, or american football for instance, stop working the neck and spend your deltoid workout time on lateral deltoid exercises.

Because the deltoid’s size contributes so much to your frame’s look, your ought to give it your best part of the workout.

Done for now. Don’t forget to feed ‘em! Good protein i mean. More on protein later.

Ron

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Before doing your Rear Deltoid Exercises…

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Nov 072011
 

A new focus on rear deltoid exercises has arisen in the muscle building sphere in the last few years.rear deltoid exercises

And that’s good, because the rear head of the deltoid muscle is so often neglected that one winds up having a stooped shoulder look. Having strong rear delts give you a squared off solid look up top. This is apparent with a shirt on! And  how many muscles give us a built look “shirt on” ?

But so many rear deltoid exercises are being done in vain because they’re being executed incorrectly!!! Read on my friend.

When you’re doing your research for the best rear deltoid exercises and you find a few that you think will work, keep these things in mind as well. By the way, if you’re curious why my blog isn’t filled with specific exercises, I’ll help you out. THOSE are everywhere! What we’re missing aren’t specific rear deltoid exercises, what we’re missing are the finer points in each exercise that makes them WORK! I instead will spend time on things like the following.

Whichever rear deltoid exercises you choose, Remember..

  1. No Shoulder Movement! As mentioned in a previous post, the direction of the elbow joint is key to isolating the deltoid muscle-whichever head in whatever deltoid exercises. The reason I’m mentioning it now is that I have done and I’ve seen so many guys work the wrong muscle (group) when wanting to work their  rear deltoids. Check this out- Because of the movement we were using we actually wound up working the rhomboid muscle. We were having a upper, inner back movement instead of a rear deltoid movement. What we were doing is moving the shoulder joint back and forward throughout the range of motion,  with the let’s say the bent over row or the rear delt row or your preferred rear deltoid exercises. No no no I say to myself now. In order to isolate the rear deltoid the focus is on a rather locked shoulder joint and clavicle and a small range of motion of the elbow joint being pulled back and pinched at the last centimeter. This will BLITZ the rear delt instead of the rhomboid. Make sense? So don’t be moving the shoulders back and forth. Save that for yourback workout if you have one. (You really don’t need one.)  Like I’ve said, focus on the deltoids  and so much of what you’re TRULY wanting out of your physique will surface. Keep the above in mind for each of your rear deltoid exercises.
  2. Sufficient Duration. I’ve also stated this elsewhere in different contexts. Because after you keep your form in check with the above advice, you will be left with a relatively smaller range of motion. That’s ok! But all the more NOW you need to make sure each set lasts long enough. No, not just 8-10 reps wise. No, you need to make sure that the rear deltoid is under tension or strain for at least 40 seconds but under 65 seconds. This will actually keep you in the 9 to 12 rep range if you do the reps slowly. Example 2 seconds up, 2 seconds down, 1 second hold at peak. This too will  apply to all rear deltoid exercises.
Keep these things in mind for every deltoid exercise. Remember building up the rear deltoid gives a squared, fit look to the upper body, QUICKLY! Strong rear delts will also help with posture.
So pick your rear deltoid exercises carefully, but even more so, watch the above two things.
Here’s to optimizing  your deltoid exercises.
Got Delt?
Ron
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Deltoid Workout Example

 Deltoid Workout  Comments Off
Oct 292011
 
Deltoid workout

Great Delts = great physique

An awesome Deltoid workout depends on these two things.

The right deltoid workout. But why the delts?  There’s an old saying, “The Eyes have it”  which is a saying about the allure and appeal of the eyes. But, in fitness and bodybuilding, it’s more fitting to say “the Delts have it” ! If you’re one that might think that perhaps “the Pecs have it”, you wouldn’t be crazy. BUT, place your fingers over this fellow’s pecs to get a glance of his body without them. Try hiding other parts while still seeing the delts. Still good right? Now make his delts disappear-not as stellar,  right?  Ok, pecs are 2nd.

But the The delts set the whole physique off and frame the body in a way that no other muscle does or can. So a good deltoid workout is absolutely critical if you want a not only balanced look, but built-up, big delts are also extremely masculine. And boys, being masculine still catches the eyes of the ladies even in this day and age of gender ignoring differences. Not the case. Women still and always will be drawn to a nice fellow with a good physique. And back to our subject, the delts set the whole physique.

So therefore, the equation is… big delts=ladies!  I’m half kidding, don’t forget the nice fellow part.  Seriously!

So because of our equation having some truth in it… you need to make sure your deltoid exercises emphasize these two:

Deltoid workout effectiveness depends on elbow movement and duration of sets.

Let’e get to the essence. In addition to the below blog post and their specifics, remember these two things.

  1. The placement and location and range of the motion of the ELBOW, believe it or not, is the focus of a good deltoid workout. Where the elbow goes and how it goes determines which part of the delts are worked. Move the elbow back behind you and you just stimulated the rear deltoid, extend the elbox out the side, in line with the torso, and your working the lateral(side) deltoid. (This one in particular is THE muscle that adds width to a physique. Work it well therefore). Extend your elbow in a plane in front of your body, and you’re stimulating the front, (anterior) delt. Planes of motion that are in between a directly straight back, directly straight out, and directly straight in front plane affect two of the deltoids; the ones that share that motion. Pivoting the elbow also changes which deltoid head is affected. Hopefully that makes sense. So, Focusing on the plane and direction of your elbow is such a smart way to know what your doing in your deltoid workout.
  2. I will go into this much deeper in future posts but remember this. In your deltoid workout or any with any other muscle, the duration of a set is more important than the number of reps. Make sure that your set lasts at least 40 seconds! This may mean you need to do each rep more slowly and deliberately (2 secs up, 2 secs down for instance). It may also mean you need to lower the weight so that you can endure for at least 40 seconds.

For each deltoid workout, remember these 2 critical things and you WILL see results.

And remember, “the delts have it”!

  Hey, if you want to let me know what you thought of this post, email me at deltoidworkout at gmail. Or  if you want to send me a picture of your shoulders, i will tell you which part of your delts needs the most work. Everyone is different. Crop out your head and pecs if you want.

More to come. 

Ron

Until next time from Deltoid Workout.

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Deltoid Exercises

 Deltoid Workout  Comments Off
Oct 152011
 

Deltoid exercises can make your body look bigger than any other.

A good deltoid workout can arguably do more lasting good for your desired physique than any other set of exercises. Whether you have weak delts or if you are just trying to get back in shape, training the shoulders is pivotal in both maintaining your physique  and developing overall strength and muscular balance. The shoulder is divided into three different heads:

1. Posterior (rear)
2. Anterior (front)
3. Lateral (side)

So which deltoid workout will be right for you? This will greatly depend on your current level of fitness. We stress that if you are just beginning in the gym that you take it easy for the first few workouts until you become familiar with your current soreness level after an intense workout. A good deltoid workout can be fun and truly add strength and shape to your physique in just a short time if you follow the correct training protocol.

Now, lets begin. Deltoid exercises come in two forms, compound and isolation.

Deltoid exercises can be compound OR isolation.

Deltoid ExercisesCompound deltoid movements: These are movements that utilize and focus on a group of muscles. A great example of a compound exercise for a front deltoid workout is the bench press. The bench press uses the chest, triceps and the anterior shoulder muscles to push a bar away from the body. Another example is the push up and the seated row which involves the anterior and posterior shoulder muscles respectively. What are the benefits of compound workouts? They are good for all over body-size increases.They are also great for pre-exhausting a muscle before you use an isolation movement.  Which leads us to our second type of deltoid exercises, isolation.

Isolation Deltoid Workout: Lateral or front raises are an example of isolation movements that develop the shoulder muscles and are great deltoid exercises to work into your gym routine and can also help define the shoulder muscles as well. What is the largest different between isolation and compound movements for a deltoid workout? Compound movements utilize and recruit more than 1 muscle group, thereby allowing you feel stronger during your workout, while isolation deltoid exercise will just focus one one muscle group, the shoulders. But you are here for deltoid exercises not the chest for instance, right?

Important tip: If you are new to the gym, you will notice that you will not be as strong in the isolation movements. This is 100% normal and in fact, take it easy the first few times you incorporate lateral or side raises raises in your list of deltoid exercises. The key to a great body is following a training routine that will allow you maintain longevity in the gym.

Deltoid exercises should always be included in your upper body routine. If you are just working out to stay in shape, we recommend 10-15 reps for compound movements and 12-15 reps for isolation deltoid movements. Below we have listed a few very good shoulder exercises that are sure to give you a great workout.

1. Push Press (compound)
2. Lateral Raise (isolation)
3. Front Raise (isolation)
4. Push Ups and Bench Press (anterior head focus, compound)
5. Shoulder Press (compound)

Incorporating the above exercises used on a weekly basis will transform those stubborn shoulders into a work of art that you can be proud of in and out of the gym.

If you do these deltoid exercises 2 to 3 times a week, you will see results.

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