ANTERIOR DELTOID

 

The shoulder is made up of three parts:
1. Anterior Deltoid
2. Middle Deltoid
3. Posterior Deltoid

 

The anterior deltoid, in the front of your shoulder, is responsible for raising your arm in front of your body, pushing motions with the pecs and triceps and also when raised, bring the arm from the side to front and across the body, important for racquet sports.

If you have any shoulder issues, exercising your shoulder in a pain free range of motion is important. Also important is that you select a weight that you can lift without compromising body position. Lighter is often better to ensure you work the intended muscle and not use momentum or cause stress to other parts of your body such as the neck, upper traps or back.

 

ANTERIOR DELTOID EXERCISE USING BODY WEIGHT
THE PUSH UP
The push up is a great exercise that works not only the Anterior Deltoid, but also the triceps< pectoralis major (chest) and serratus anterior.

You can do the push up from the floor, or modify it against a wall or raised surface to decrease load. Remember, proper technique is what will get you the results.

Decide where you are doing the push up-against a wall, raised surface, from the floor or off a stability ball. Today, I will show two positions-Wall and Stability ball.

 

Wall Push-ups
Stand facing a wall. Feet approximately 1-2 feet away from the wall. Place hand shoulder height and width apart on wall.
Abdominals are in, shoulders relaxed or down. Shoulder blades should be wide and maintained in that position throughout the entire exercise.
Fingers can be facing up or angled inwards depending on what is most comfortable for you. If you angle fingers up and tuck elbows in, you will target more tricep with the deltoids.

Breathe throughout the entire exercise.
Inhale, bend your elbows towards lowering your body towards the wall. Pause.
Exhale, press your hands into the wall and extend elbows.

 

ANTERIOR DELTOID DUMBBELL EXERCISE
This exercise can be done standing or for more core work, sitting on a stability ball or standing on a BOSU ball. Whenever you add a challenge with core and stability, you may need to lower your weight.

As the technique is the same for all options, I will demonstrate on a BOSU ball today.

Standing on Bosu. Ensure you have your balance and support your back by engaging your core.
Thumb facing up.
Lift one arm to shoulder height, pause for 1 second and slowly return.
Repeat with other arm.

 

ANTERIOR DELTOID WITH STRETCH TUBING
This exercise not only targets the anterior deltoid, but is also a great core and balance exercise. For added challenge, stand on a BOSU.
Wrap the stretch tubing around a post, or use a door jam. Face away from the tube with one hand in each tube.
Lean forward and support that position with your core and muscles supporting your mid upper back, called the shoulder girdle. Raise arms to shoulder height, maintaining your forward lean.
Return arms slowly.
Focus on keeping your shoulder blades apart and stable.