UB-SHOULDERS-DELTOIDS-X


DELTOIDS – STRENGTH & MUSCLE MASS


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ANATOMY


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TRAINING


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ANTERIOR, MIDDLE & POSTERIOR DELTOID
– DB Overhead Press, DB Lateral Raise, Low Cable Lateral Raise, Reverse Fly, 45º Incline Row


ACE Reseach – Top Shoulder Exercises – 2015 – Sweeney – PDF Thesis .
Procedure
– all of the subjects were required to have some weight-lifting experience and attended one mandatory practice session
Exercises
DB Overhead Press
Bent Arm DB Lateral Raise thumbs neutral . Straight Arm Cable Lateral Raise

Seated Rear Lateral Raise – Reverse Fly .
45º Incline Row elbows out
Results
Anterior Deltoid: DB OHP 75% . DB Front Raise 55%
Medial Deltoid: Incline Row 85% . DB Lateral Raise 80% . Cable Lateral Raise 75% . BB Upright Row 70% . Seated Rev Fly 70% . DB OHP 60%
Posterior Deltoid: Seated Reverse Fly 75% . Incline Row 70%

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ANTERIOR, MIDDLE & POSTERIOR DELTOID
– Lateral Raises, Reverse Pec Deck, Incline Lat Pulldown, Seated Machine Row
– Shoulder Press, Bench Press, Pec Deck


EMG of the Deltoid Between Different Strength Training Exercises – 2013 – Botton, Wilhelm, Pinto, Ugjni, Lima
Exercises
Smith Machine Shoulder Press; Bench Press; Pec Deck
DB and Cable Crossover Lateral Raises
Seated Row elbows up (see photo above)
Reverse Pec Deck (see photo above)
Incline Lat Pull elbows up (see photo above)
Results
Anterior Deltoid: Smith Shoulder Press 70% . Bench Press 55% . Pec Deck 50%
Middle Deltoid: DB Lateral Raise 55% . Cable Lateral Raise 55% . Reverse Pec Deck 50% . Seated Row 40% . Smith Shoulder Press 25%
Posterior Deltoid: Reverse Pec Deck 90% · Inclined Lat Pulldown 55% · Seated Row 50% . DB Lateral Raises 35% . Cable Lateral Raise 35%


ANTERIOR, MIDDLE & POSTERIOR DELTOID
– Reverse Pec Deck, Incline Lat Pulldown, Seated Machine Row


Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises – 2015 – Franke, Botton, Rodriques, Pinto, Lima
Procedure
– 12 males with at least one year of strength training experience; MVIC 10RM
Results
Anterior Deltoid: low numbers
Middle Deltoid: Reverse Pec Deck 50% · Inclined Lat Pulldown 40%  ·  Seated Row 20%
Posterior Deltoid: Reverse Pec Deck 90% · Inclined Lat Pulldown 55% · Seated Row 50%

 

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