Training Shoulders with Weights: Deltoid Exercises

Training the shoulders with bodyweight alone is no easy feat. Training them with weights – of any size, depending on our strength – is not only possible but recommended!

The deltoid is a fairly large muscle and is important in activating all the functions of our arms.

 

FUNCTIONS OF THE DELTOID MUSCLE

Its general, simplified function is to raise the arm in every direction up to 180 degrees, as it is both an abductor and an elevator muscle. In particular, the deltoid is the most powerful abductor of the humerus up to 90 degrees, mainly thanks to its middle fibers. Above 90° the trapezius and serratus anterior muscles join the movement.

 

DELTOID: POSSIBLE INJURIES

In gym training, injuries and pain in the shoulder are very common. The deltoid muscle is almost never the primary source of the pain. Pain and discomfort in the deltoid area are, in fact, most often due to conditions such as tendinopathies of the rotator cuff and/or of the long head of the biceps, bursitis and joint instability of the shoulder.

The causes leading to these conditions can be many, but in most cases the main culprits are factors that fall into the category of overuse or abuse:

 

• Excessive training volumes
• Training progressions that are not gradual enough
• Incorrect execution of exercises with a consequent increase in injury risk factors

 

Other factors that can play a direct or indirect role in the origin of pain are muscle weakness and imbalances, joint stiffness, age, genetic factors and predispositions, lifestyle, and overall health and wellness level.

 

Now let’s move on to the two exercises we can do to train the deltoid effectively:

 

• Lateral raises
• Military press

 

LATERAL RAISES

Lateral raises are an exercise particularly well suited to working the medial deltoid, improving shoulder strength and giving it that roundness that can be aesthetically pleasing on a trained body.

Execution

• Keep a position that is as natural as possible. The shoulder blades must not be pulled together, and the humerus should be directed a few degrees toward the sagittal plane depending on your own physiology and structure. In general, staying in your own physiological position, the one that feels comfortable, is the best way to be sure you’re not doing any damage.
• Avoid internal or external rotations of the humerus.
• At the end of the concentric phase, go up to 90°. Going beyond that would, because of the scapulohumeral rhythm, strongly involve the trapezius muscle.
• At the end of the eccentric phase, don’t let your arms drop down along your sides, try to keep a minimum of tension. One tip is to work with your legs apart so you have a reference point for ending the movement. Try to stop before the dumbbells touch your legs.

 

MILITARY PRESS

The military press is a rich, complete exercise that mainly involves the anterior deltoid, followed by the pectorals and other stabilizing muscles including the core. Very useful for developing the strength of the trunk and upper limbs.

Execution

• Stand upright, with your back in its position of strength and your knees slightly bent. Your feet should be shoulder-width apart or slightly wider.
• At this point bring the dumbbells above your collarbones
• Now push the dumbbells upward in a straight line: the shoulders will flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades start to rotate upward when the elbows are at about shoulder height or slightly above. The movement ends when the elbows are fully extended.

Finally, let’s always remember the importance of training, but for a proper lifestyle you also need to maintain a balanced diet.
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And now, let’s get to work on those shoulders!