The deltoids are round muscles found above and to the sides of the shoulders; allow the joint to flex and support the rotator cuff. Many body-builders perform exercises to strengthen them and develop their mass; however, there are movements that stimulate the deltoids without the use of weights or other equipment. Try deltoid extensions, push-ups, resistance band side lifts, and pike presses.
Steps
Method 1 of 4: Extensions of the Deltoids
Step 1. Get on all fours on a yoga mat
The knees should be hip-width apart and the hands below the shoulders, pointing slightly towards the center; spread the fingers of the right hand outwards for more support.
If you experience pain in your knees, put a pillow under them
Step 2. Bend the left elbow by bringing the corresponding hand under the right arm
Try to extend your arm as far as it will go with your palm facing up; contract your abdominal muscles and focus on keeping your spine aligned as your shoulder moves.
Step 3. Lift your right shoulder so that it is perpendicular to your back
Exhale during this movement, bend your elbow and bring your left hand to your chest.
Step 4. Extend your forearm outward
Extend it until the whole arm is straight and perpendicular to the back; remember not to arch the spine and to contract the muscles of the abdominal corset.
Step 5. Do 12 repetitions on each side
Train gradually to be able to do 4 sets of 12.
Method 2 of 4: Pushups
Step 1. Place your hands and feet on a yoga mat
You should look down, keep your arms shoulder-width apart and your legs straight; distribute your weight evenly on your hands and feet.
Step 2. Bend your elbows until your chin almost touches the ground
Exhale as you bend your arms while contracting the abdominal muscles and buttocks; focus on keeping your back straight.
Step 3. Straighten your elbows and return to the starting position
Inhale as you push and contract your back, abdominal and glute muscles.
Step 4. Do 12 reps
Train gradually to do 4 sets of 12 push-ups. If the traditional movement is too difficult, kneel on an incline so that your back remains straight.
To increase the difficulty in the traditional way, move both hands about 5 cm outwards; this wider support focuses more effort on the pectorals and deltoids than in the normal position with the arms shoulder-width apart
Method 3 of 4: Pike-Press
Step 1. Place your hands and feet on a yoga mat
The body should be facing the floor with the arms shoulder-width apart and the feet close to the arms themselves; raises the pelvis assuming a position reminiscent of an inverted "V".
If you practice yoga, this position is similar to "downward dog" with both arms supporting the weight
Step 2. Bend your elbows until your head almost touches the mat
The movement is similar to push-ups, contract your abdominal muscles and keep your back straight; exhale on the way down.
Step 3. Push with your arms to recover the starting position
Inhale as you lift up while keeping your spine straight and your abs contracted.
Step 4. Do 12 reps
Train gradually until you can do 4 sets of 12 pike-presses. To make the exercise more strenuous, place your feet on a step or other elevated platform.
Method 4 of 4: with an Elastic Resistance Band
Step 1. Stand on the floor with the elastic band under your feet
Check that your posture is correct and your spine is well aligned; grab the handles of the band with both hands.
Step 2. Raise your forearms and bring the handles to shoulder level by bending at the elbows
Maintain a grip similar to that of dumbbell curls for the biceps, except in this case you are using an elastic band.
Step 3. Maintain the position for as long as possible
The tension and resistance of the fascia strengthen the deltoid muscles.
Step 4. Return the handles to your sides
Proceed in a slow, controlled motion.
Step 5. Repeat the exercise 12 times
Train gradually up to 4 sets of 12 repetitions.
Advice
- Do some warm-up before you start exercising. Walk for five minutes by swinging your arms or doing shoulder or arm rotations.
- Wear comfortable and elastic clothing, wear sneakers with soles that offer good grip on the ground when doing traditional push-ups or pike-presses, in order to have greater stability.
