3 Tips to GROW Your Shoulders | Stephanie Sanzo, aka...Bodybuilding.com
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| Stephanie Sanzo's Shoulder Burnout Workout |
1. Cuban Press: 4 sets, 8-12 reps
2. Y Press: 4 sets, 8-12 reps
3. Standing Bradford Press: 4 sets, 15-20 reps
If you're a newbie to lifting, targeted shoulder training can give you the quick gains that will transform your physique in record time. Adding mass to your quads or back is going to take time, but the three deltoid muscles of the shoulder are relatively small, and even a tiny amount of muscle can make an enormous difference to any physique.
OK, let's finally talk about what most of us associate with the term "shoulder muscles"—the delts!
The deltoid is a triangular muscle group that covers the shoulder joint. Its round shape stretches from the top of the shoulder to the clavicle at the front and the scapula at the back, and as it drapes over the joint, it attaches to the upper arm bone.
The deltoid works to raise the arm, rotate the arm, assist the pectoral muscles, and protect against dislocation when we carry heavy objects. That's a lot of functions for such a small muscle.
The deltoid has three portions or "heads" with three distinct functions, although they all chip in to some degree on compound movements like shoulder presses.
Anterior deltoid: The anterior deltoid lifts the arm to the front and rotates the arm medially, or toward the midline of the body. The primary isolation movement for anterior delts are variations of front raises, which you can vary by using different hand positions—palms face in, palms face down, etc.
Lateral deltoid: The middle abducts the arm, or lifts it away from the body. Exercises for the lateral deltoid include any form of side raise, as well as an upright row—particularly with a wide grip.
Rear deltoid: The posterior or rear delt extends the arm behind the body and rotates the arm outward. Exercises for the rear deltoid include face pulls, the reverse pec-deck machine, reverse cable fly, and bent-over lateral raises, among others. Because rotation is one of its functions, hand position can create variations to any standard movement.
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