In bodybuilding and fitness, the deltoid muscles occupy a special position. Despite the fact that the muscle area belongs to small groups, it is second only to the frequency of training. The reason is not only the importance of the deltoid muscles in anatomy, but also to increase the aesthetics of the figure. Understanding the functions and features of the delta bundles allows you to maximize the effectiveness of the training process and significantly reduce the risk of injury.
Where are the deltoid muscles located
Given where the deltoid muscles are located, calling them "shoulders" is not entirely correct in terms of anatomy. This area is called the shoulder girdle. The deltoids form the outer contour and cover the shoulder joint - one of the most complex in structure. Deltas simultaneously act as protection for the joint, and provide the motor function of the upper limbs (only in the area of the shoulder joint).
Structure and functions
The deltoid muscle of the shoulder consists of three heads (bundles):
- (clavicular) - starts from the lateral part of the clavicle;
- or acromial - starts from the acromial part of the scapula;
- or spinous - starts from the lower edge of the bone of the scapula.
Despite the fact that each head originates in a different place, they are all attached by a common tendon to the deltoid (or V-shaped) tuberosity of the humerus. The muscles of the deltas have a triangular shape, from which the name of the group came (the Greek letter "delta").
The functions of the deltoid muscles are considered, with the refinement of each bundle.
Front:
- lateral abduction of the arm during external rotation of the shoulder;
- internal rotation of the shoulder;
- shoulder antiversion (arm abducted);
- help the pectoral muscle to flex the shoulder.
Average:
- abduction of the shoulder to the side (with the arm abducted).
Rear:
- shoulder extension;
- shoulder adduction (with the arm adducted);
- external rotation of the shoulder;
- abduction and retroversion of the shoulder (with the arm abducted).
In sports, a more simplified definition of functions is used. They are divided depending on where the head of the deltoid muscle is located. This division has some exceptions, but is generally suitable for understanding the functions of each head for athletes without specialized education.
- Forward movements (in front of you) mainly involve the anterior head.
- Movement to the side - medium.
Pulling the arm back in a raised position engages the posterior deltoid muscle bundle.
Top exercises for deltas
All movements are divided into categories, depending on where the head of the deltoid muscle is located. They cannot even load all three beams evenly, therefore, the study of each head is divided (up to training on different days).
Basic exercises (using bundles)
- or barbell/dumbbell bench press in a standing or sitting position (middle, front).
- (middle, front).
- or "broach" (middle, front).
- (rear, middle).
- (front, middle).
Isolation exercises (taking into account the anatomy of the deltoid muscles of the shoulders)
- - front beam.
- Raising your arm in front of you in the lower block of the crossover is the front.
- - average.
- Breeding dumbbells in an inclination - back.
- (with elbows out to the sides) - back.
- - back.
All other exercises are duplicates. That is, when the conditions for performing the movement change, the load on specific bundles of deltas does not change in any way. For example, abduction of the arm to the side in an inclination with a dumbbell and a lower block.
Conclusion
Delt training is considered one of the most difficult tasks in fitness. It is important not only to know what the muscles on the shoulders are called and how many bundles they have. It is necessary to understand how each head of the deltoid muscles works and what function it performs. This allows not only to focus on the desired muscle area, but also to correctly distribute the load for each of its parts. This is the only way to accelerate progression, reduce the risk of injury and eliminate imbalances in muscle development.
The deltoid muscle is located on the human shoulder and plays an important role in the formation of the external musculature of a person.
Consider what the deltoid muscle is and what it is responsible for
The name of the deltoid muscle comes from the Latin name musculus deltoideus, which means the superficial muscle of the shoulder, which forms the outer contour of the shoulder.
The deltoid muscle takes part in the extension and flexion of the shoulder, its abduction to the sides. The deltoid muscle is located on top of the shoulder joint.
The shape of the deltoid muscle is like an inverted Greek letter "delta" - hence the name of this muscle.
Anatomy of the deltoid muscle
Three bundles are distinguished in this muscle:
- Front beam;
- Side (middle) beam;
- Rear beam.
Why you need to develop the deltoid muscle
To answer this question, consider its main functions. These include:
- Participation in extension and flexion of the arms;
- The muscle, at its full tension, contributes to the abduction of the shoulder;
- Performs lateral abduction of the arm while rotating the shoulder outward.
In addition, a well-developed deltoid muscle makes a person's figure more athletic, with wide and well-developed shoulders.
Shoulder width is a hereditary factor, but you can develop the deltoid muscle, which makes the shoulder more prominent and voluminous, with regular exercise.
Exercises for the development of the deltoid muscle
An important exercise for this muscle group is the bench press. Like any other exercise, the bench press is performed in several approaches with the achievement of maximum tension and a second delay at this point for a better study of the deltoid muscle.
- Number of approaches - 4 times
- Number of repetitions - 8 - 12 times
- Weight - individually, but to be smooth and without jerks
Dumbbell bench press on deltas
Dumbbells are located at the level of your shoulders, palms forward and elbows directed to the sides. Dumbbells rise up, then fall as low as possible. The exercise is aimed at developing the front of the deltoid muscles.
Bent over dumbbell bench press
Leaning forward, bring the dumbbells together at knee level, palms facing each other. Raising the dumbbells exactly to the sides, while the wrists turn to the sides, keep the body motionless. Lifting the dumbbells is slightly above the shoulders, then slowly return to the starting position. Training of the isolated rear heads of the deltoid muscle.
Regularly performing the exercises listed above, achieving maximum tension in the deltoid muscles. You will certainly notice an improvement in the relief. Health and beauty to you!
However, according to the results of electromyographic studies, at least seven groups of fibers can be distinguished in it, functioning independently of each other.
Start and attachment
Anterior group of fibers starts from most of the anterior margin and upper surface of the lateral third of the clavicle.
Lateral group- from the acromion of the scapula.
back group- from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial edge.
Further, all three beams are connected and pass into a common tendonattached to the V-shaped tuberosity ( deltoid tuberosity, tuberositas deltoidea) on the outer surface of the humerus.
Blood supply and innervation
The deltoid muscle is supplied with blood by the posterior circumflex artery of the shoulder ( a. circumflexa humeri posterior).
Innervated by the axillary nerve (n.axillaris) from the brachial plexus, formed by the anterior branches of the fifth and sixth pair of cervical spinal nerves (C5 and C6).
Function
With the simultaneous contraction of all muscle bundles, the arm is abducted in the frontal plane. The greatest efficiency of this movement is achieved in the position of the hand rotating inwards. Antagonists when abducting the arm are the pectoralis major and latissimus dorsi.
Front bundles participate in lateral abduction of the arm during external rotation of the shoulder. In shoulder flexion, their role is small, but they help the pectoralis major muscle (the elbow just below the shoulder) in this movement. Contribute to the muscles: subclavian, pectoralis major and latissimus dorsi with internal rotation of the shoulder.
Lateral bundles participate in the lateral abduction of the shoulder when it is in internal rotation and in the horizontal abduction with its external rotation, but practically do not participate in the horizontal extension of the shoulder (with its internal rotation).
Back bundles take a large part in horizontal extension, especially due to the small participation of the latissimus dorsi muscle in this movement in the horizontal plane. Other horizontal extensors - the infraspinatus and small round muscles - also work together with the posterior portion of the deltoid muscle as external rotators, antagonistically to the internal rotators - pectoralis major and latissimus dorsi. The posterior portion of the deltoid muscle also takes a large part in the hyperextension of the shoulder, with the support of the long head.
Beautiful shoulders always distinguish their owner from the crowd. In most cases, training programs give a lot of importance to the shoulders. But the athlete will not be able to achieve the desired result if he does not pay attention to delta training.
What are the deltoid muscles, and where are they located? How to properly pump up the back and front deltoid muscle?
When the question arises of how to properly pump up the anterior deltoid muscle and the posterior deltoid muscle, then the surface of the shoulder muscles, which is responsible for the formation of the outer contour, is meant.
The biceps is needed to abduct the shoulder to the side, extend it and flex it. Thanks to the muscles, the shoulder joint is strengthened. In the male half of humanity, with the development of the shoulder girdle, a bright bulge is formed. This indicates a targeted training of this particular muscle.
The shoulder contains 5 groups of fibers that operate independently of each other. In anatomy, such bundles of fibers are distinguished:
- front;
- average;
- rear.
When a person takes his hand back, then the broad muscles of the back and the pectoralis major act as an antagonist muscle.
The function of the anterior bundles is to abduct the arm when external rotation of the shoulder occurs. When arm flexion occurs, they help the pectoralis major muscle.
When internal rotation of the shoulder occurs, the anterior bundles engage the vastus dorsi, subclavian and pectoralis major muscles.
- The function of the delta is to help with the abduction of the shoulder to the side.
- The function of the posterior bundles is necessary for horizontal extension of the shoulder.
Delta sits above the shoulder joint, it extends from the scapula and is attached to the deltoid tuberosity on the shoulder. This muscle is named after the letter of the Greek alphabet. Because the musculature is shaped like the letter Delta, but upside down.
Purpose of the deltoid muscle
Due to the anatomical features, the musculature increases the level of lifting force in men and women. The tasks of the biceps are very diverse, for example, it is needed to alternately unbend the front and back parts of the muscle.
During the abduction of the shoulder back, the muscle is tensed as a whole. When the triceps contract, the muscles contract, the humerus slightly goes up.
When her head rests on the shoulder joint, then bone retraction occurs. In muscular guys, the shoulders are always laid back a little - this indicates that the muscles are in good shape.
Where is the deltoid muscle and features
This muscle is the most important because it is used daily. For example, it is used when pushing or lifting an object overhead. Delta is a very important muscle, it gives the aesthetic appeal of the figure. A man with broad shoulders looks confident. When the muscles are well developed, visually the waist seems slimmer.
Often people neglect the study of this muscle or train it incorrectly. The shoulder joint has a complex spherical shape. He is responsible for extension, flexion and rotation of the shoulders. The main problem of athletes who train with weights is the lack of attention to the anterior deltoid.
She is situated on the front of the shoulder. Neglecting the posterior and lateral muscles in training will result in an unbalanced appearance. Incorrect training can also cause shoulder injury and dysfunction. According to statistics, 69% of people suffer from diseases of the shoulder at some point in their lives.
Effective Exercises
Scientists have chosen 10 exercises that maximize the activation of the deltoid muscles. The exercises are compiled by professional athletes and amateurs, and they are also recommended by trainers. Exercises for training:
The experiment involved 17 men aged 19 to 35 years. Experienced athletes who already had training experience took part in the test. Before the start of the experiment, a training session was held with the participants. During the study, the athletes trained three times.
Before each lesson there was a rest for three days. During the first training session, the experts determined the initial level of fitness of each athlete using one turning maximum. In the remaining two training sessions, electrodes were connected to each muscle, and the EMG method was used.
Before training, there was a warm-up for three minutes. Participants began performing three maximum biceps contractions, each session lasting 10 seconds, after which 6 exercises from the list above were performed in random order.
The rest of the exercises were done by the athletes in the final workout. In each exercise, except for push-ups on the uneven bars, from the floor and exercise with ropes, the athletes performed five repetitions using weights. After each exercise there was a rest for three minutes.
Scientists collected data: the concentric and eccentric phases of the movements of each approach and repetition. To determine the activity of the musculature, an analysis of 2, 3 and 4 repetitions was carried out.
Experiment results
After the study, experts analyzed the data and presented them in the form of a table, each of which corresponds to a specific muscle bundle. The most effective exercises for activating the anterior muscle bundle.
- breeding weights to the sides with bent elbows;
- lifting weights to the chin;
- swings from the lower block;
- lifting weights above the head;
- rope exercise;
- lifting dumbbells in front of you.
Training of the posterior muscle bundle.
- Breeding weights while sitting.
- Rope exercise.
- Push-ups on the uneven bars and from the floor.
Optimal Exercises for Women
The greatest activation of the anterior muscle bundle occurs during the overhead dumbbell press. The middle muscle is well worked out when performing two workouts: lifting dumbbells on an incline bench; breeding dumbbells to the side with bent elbows.
The greatest activation of the posterior muscle occurs when performing dilutions with weights in the slope and traction on the bench. There is no most versatile muscle building exercise. The shoulder joint is complex, so there is no way to activate any of the three muscles to the maximum at the same time, performing only one exercise.
Experts emphasize that muscles need to be trained several exercises at once, while you need to think in advance which preparation works which muscles. For example, if in a lesson the weights are lifted in front of you, the dumbbells are lifted and spread to the sides, then the anterior part of the muscles is loaded and the middle beam is worked out.
But with these exercises, the back delta is neglected. Using this approach when training muscles, the exercise is not considered balanced and effective. In addition to the shoulders, experts advise developing the hip.
To achieve the maximum result, it is necessary to perform lifting the dumbbells for the front biceps and pulling the weights on the bench at an angle of 45 degrees or raise the dumbbells while sitting to work out the posterior muscles. It should be noted that the three exercises presented perfectly load the middle section of the muscles, especially when it comes to lifting weights on an inclined bench.
This exercise has the maximum impact to the middle compartment of the musculature. Scientists are not recommended to start classes with the study of the rear triceps, because for most athletes this particular area is the weakest.
Experts also noted that the chin-to-chin pull-up exercise, popular among athletes, is ineffective; experienced trainers recommend removing it from the training program. It must also be remembered that getting used to any exercise comes and over time it efficiency goes down.
The famous athlete and coach Pavel Tsatsulin, in the rules for developing strength in his school, notes that the effectiveness of a change in character and volume of load that is unexpected for a figure is irreplaceable.
Important Rules
You need to progress in side lifts. Dumbbell exercises considered the most effective, but lateral raises with rubber accentuate the load on the muscles in the middle of the range, where they are most active. Throughout the movement, rubber bands keep the muscles under tension, so the most difficult part of the lift is even more difficult.
Broad and massive shoulders look great with any physique, but their construction requires special knowledge. A scientific approach to training will help you build large, strong and defined shoulder muscles.
Not only men, but also women dream of having beautiful shoulders. If you want to pump up the notorious round deltas, then you must train with the utmost care. Due to the fact that the shoulders play a very important role in many exercises, their injury is the worst thing you can face.
Knowing the anatomy of muscles, bones, and the function of the shoulders will help you train more effectively. This will also help you keep them healthy and mobile. I will tell you how to build big and strong shoulders while avoiding injury.
The muscles of the shoulders are a complex set of interconnected muscle groups that are responsible for a huge number of movements. Here are the muscles you need to know about.
deltoids
The muscles of the shoulder can be thought of as a bulb. The first layer of muscle tissue around the shoulder joint is the deltoid muscles. They have 3 bundles.
front beam
Located on the front of the shoulder. It originates from the front of the clavicle, crosses the shoulder and is attached to the humerus.
Medium beam
It is located next to the front beam, but closer to the center of the shoulder. It starts at the top of the shoulder blade (acromial) and inserts on the outside of the humerus.
Back beam
It starts on the lower part of the spine of the scapula and is attached to the humerus.
Rotator cuff
Beneath the first layer of the "bulb" is the rotator cuff. Many have heard this term, but not everyone knows what it really means.
The rotator cuff is made up of 4 muscles. Their main function is to stabilize the shoulder joint.
infraspinatus muscle
A large muscle covering the outer parts of the scapula.
teres minor muscle
A smaller muscle that sits under the infraspinatus.
supraspinatus muscle
It starts at the shoulder blade and attaches to the inside of the humerus.
Subscapularis
It is located on the front of the shoulder blade.
Bone Anatomy
Bones and joints play a critical role in the movement of the shoulders. A clear understanding of how they work together will help you keep them healthy and train more efficiently.
Thoracic spine
Consists of 12 vertebrae. The thoracic region begins at the base of the neck and ends at the top of the lower back. The ribs are attached to these vertebrae.
shoulder blades
The shoulder blades are located at the top of the thoracic spine. In order for them to move normally during exercise, the thoracic region must be strong and strong.
Brachial bone
Most of the shoulder muscles are attached to this long bone in the upper arm.
shoulder joint
The shoulder joint allows the arms to move. The joint work of the shoulder blades and humerus allows us to move our shoulders and arms. This joint is a hinge, thanks to which we can bend, unbend, reduce and spread our arms, as well as perform rotational movements with them.
Shoulder Muscle Functions
Knowing anatomy is necessary, but knowledge will not bring any benefit if you do not put it into practice. Let's take a look at how the muscles, bones, and joints we've studied work in the gym.
deltoids
Often all 3 beams work simultaneously. For example, every time you raise your arms above your head (say, in a military press), all 3 parts of the deltoids will work together. However, there are exercises that isolate one or another beam.
front beam
One of its functions is to flex the shoulder. In other words, it starts working when you raise your hands in front of you (see previous photo).
Medium beam
In addition to shoulder flexion, he participates in his abduction. That is, it works when you spread your arms to the sides.
Back beam
The posterior bundle is responsible for shoulder extension. It works when you take your hands back behind your back.
Rotator cuff
Primarily responsible for stabilization. In other words, these muscles work to keep the humerus in the shoulder joint. The rotator cuff is also responsible for internal and external rotation of the humerus.
If your shoulders and rotator cuffs are functioning properly, then you don't need to do a lot of isolation exercises.
Internal rotation
The subscapularis muscle originates on the inside of the scapula and is responsible for turning the shoulder inward.
External rotation
The infraspinatus and small round muscles are located on the inside of the shoulder blades. They are responsible for the external rotation of the humerus.
Shoulder abduction
The supraspinatus muscles work when spreading the arms to the sides. Research shows that they are only responsible for the first 30° of arm movement from the midline of the body.
Key Shoulder Exercises
Let's put what we've learned into practice! Here are a couple of great exercises that will help you build beautiful shoulders and keep bones and joints moving. Do not forget that you need to train with a lot of weight. Muscles will not grow if you do not give them a load!
Also remember that you don't need to do a lot of isolation exercises for your shoulders. They develop well during the performance of such basic exercises as overhead press and bench press.
Exercise 1 Overhead Press
In this exercise, you force all 3 bundles of the deltoid muscles to work.
The most important aspect of the exercise is the starting position. Spread your legs shoulder-width apart, and keep your abs and buttocks in tension. A strong base will help you lift more weight and protect your lower back from injury.
Take dumbbells in your hands, bring them to your shoulders, and then press them up over your head. Perform smooth, controlled movements. Many people do the wrong movement in the upper phase of the exercise, so before you start working with a lot of weight, make sure you follow the technique throughout the range of motion.
Exercise 2 Breeding dumbbells sitting in an incline
I like this exercise because it isolates the back bun. Relax your knees and drive your hips back like a Romanian deadlift. From this position, raise your arms up and out to the sides. It is with this movement that the rear deltas work.
Very often people use inertia of movements. Lower the dumbbells slowly, tensing your muscles. If you find it difficult to do this, then reduce the working weight.
The best shoulder training result with a scientific approach
Having beautiful shoulders is great. But if you injure them, then you will have serious problems. You will not be able to train your chest, back and arms if you experience shoulder pain. Even leg training will be quite challenging. It is important not only to develop a physique, but also to maintain health at the same time.
Before starting your workout, do a warm-up. If you have weak shoulder muscles, do not work with heavy weights and follow the exercise technique. So you will get much more benefit from training.
Build muscle according to the scientific training program
We've only highlighted 2 exercises, so check out our full 6-week workout program. Before you go to the gym and start exercising, watch the training videos. Remember that you must combine the work of the muscles with the work of the mind in order to build a beautiful body.