The deltoid muscles, or deltoideus muscles, are the rounded muscles over the top and sides of the shoulders. There are 3 different sets of muscle fibers that comprise the deltoids: the anterior, lateral and posterior. This muscle allows the shoulder to flex and helps support the rotator cuff. Many weight-lifters do exercises to strengthen and grow their deltoid muscles. However, there are shoulder exercises you can do without weights or other equipment to strengthen these muscles. This article will tell you how to work out deltoids without weights.
Method 1 of 3: Deltoid Extension
1Get on your hands and knees on a yoga mat. Place your knees hip-width apart.
- Place a pillow underneath your knees if they are sensitive to kneeling.
2Place your hands below your shoulders and slightly toward the center. Spread your fingers on your right hand out, to give you more support.
3Contract your abdominal muscles and focus on keeping your spine straight as your shoulder moves.
4Bend your left elbow and reach your left hand under your right arm as far as it will go, with your palm facing up.
5Exhale and lift your left shoulder so that it is perpendicular to your back.
6Extend your forearm out until your entire arm is straight and perpendicular to your back.
7Repeat this movement 10 times.
8Switch arms and repeat 10 times. Do 2 sets and work up to sets of 30. Your muscles should feel fatigued at the end of a set of repetitions, but they should not feel acutely painful.
Method 2 of 3: Push-ups
1Stay in the kneeling position.
2Place your arms below your shoulders with palms on the ground.
3Move each arm 2 inches (5.1 cm) outward, away from your chest. This push-up position will work your chest and deltoid muscles more than the traditional push-up with your arms at shoulder-width.
4Place your body weight on your arms and move from kneeling position to extending your legs at hip-width apart. Curl your toes under so that they now support some of your weight.
5Contract your abdominal and gluteal muscles. Focus on keeping your back straight.
6Exhale and bend your elbows so that your chin touches the ground. Hold that position for 1 second.
7Inhale and push up until you are in the starting position.
8Do as many push-ups as possible, until you are fatigued and can no longer hold the posture.
9Repeat this exercise every day and increase the number of push-ups you do each time.
- If the traditional push-up is too difficult for you, kneel at an incline, so that your back remains straight. Do as many push-ups as you are able to in this position.
Method 3 of 3: Pike Press
1Return to your position on your hands and knees on your yoga mat.
2Place your arms at shoulder-width apart and prepare to support your weight on your hands.
3Lift your knees up and move your feet closer to your arms so that you are forming a letter "V" shape with your hands and feet firmly planted on the ground.
- If you do yoga, this is similar to a downward dog position, with your arms both bearing weight.
4Flex your stomach muscles and make sure your back is straight. Make your head even with your arms.
5Exhale and bend your elbows until your head almost touches the ground, in a push-up motion.
6Hold the position for 1 second.
7Inhale and push your arms up until you return to the original position.
8Repeat the exercise until your arms feel fatigued. Work toward doing 30 repetitions.
9Do this exercise every day, if possible.
- For an added challenge, place your feet on a step or another raised platform and do the pike press.
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- Warm up before starting these exercises. Walk for 5 minutes while swinging your arms, do shoulder rolls or arm circles.
- Wear flexible or loose clothing when doing these exercises. Wear athletic shoes with soles that grip when doing pushups or the pike press for more stability.
- Do not do these exercises if you have any problems with your rotator cuff, shoulder dislocation or another shoulder injury. Consult your doctor before starting a workout routine.
Things You'll Need
- Yoga mat
- Athletic trainers
Sources and Citations
Categories: Sports and Fitness
In other languages:
Español: Cómo ejercitar los deltoides sin utilizar pesas, Italiano: Come Allenare i Deltoidi Senza Usare Pesi, Português: Como Exercitar os Deltoides sem Pesos, Deutsch: Die Deltamuskeln ohne Hanteln arbeiten, Русский: тренировать дельтовидные мышцы без применения веса
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