MIDDLE DELTOID

 

When you set out to work a muscle group, always start with a COMPOUND EXERCISE. A compound exercise uses other muscle groups and are functional. That is, mimic movement patterns used in daily life or sport.

Isolation exercises are used later in your workout to completely fatigue a muscle group.

If you have shoulder pain or are recovering from an injury, always work in a pain free range of motion and be sure to consult your doctor or physiotherapist for the best exercises for your condition.

 

ARNOLD PRESS WITH DUMBBELLS
You can perform this exercise sitting, standing, or to increase the challenge for your core, using a stability ball or BOSU.

 

TECHNIQUE
Palms start facing back with elbows in. Inhale to prepare.
Exhale-as you raise the dumbbells overhead, rotate the hands so palms face forward.
Slowly return to starting position.

 

TRAINER TIPS
Keep your head in line with your spine (avoid the urge to push head forward).
Activate your core muscles to stabilize your back BEFORE you start to press arms up.
If you arch your back or use momentum to lift arms, decrease your weight.
If you are using a stability ball or BOSU, start with a lighter weight to ensure safety for your back.

 

SIDE FLIES WITH DUMBBELLS OR STRETCH TUBING
You can perform this exercise sitting, standing, or to increase the challenge for your core, using a stability ball or BOSU.

 

TECHNIQUE
Begin with palms facing into your body.
Exhale-lift arms to shoulder height-pause
Slowly return to start.

 

TRAINER TIPS
Don't lift higher than shoulder height.
Remember to keep shoulders down.
Lift with control.
Keep your chin slightly tucked and in line with your spine (avoid urge to poke head forward).

 

BALL INCLINE DUMBBELL PRESS
Begin by sitting on the ball. Slowly walk yourself downwards on the ball, so your lower back is supported by the ball and you are in an incline position.

 

TECHNIQUE
Start with arms on shoulders. Engage abdominals BEFORE starting the exercise. Make sure to stay in a neutral spine with lower back against the ball and head in line with your spine.
Exhale and press arms straight up.
Pause and slowly return.