Standing Dumbbell Shoulder Press
| English Name | Standing Dumbbell Shoulder Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Isotonic |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Functional Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
✅ Standing Dumbbell Shoulder Press is a key exercise for developing shoulder strength and size (especially the anterior deltoid and, to some extent, the lateral deltoid) and for reinforcing the vertical pressing pattern. Performing it standing increases the demand for core stability, pelvic control, and scapular control, making it highly valuable for power transfer to sports movements, CrossFit, and functional training. This exercise can play a primary role in both strength programs (heavy, low-rep sets) and hypertrophy training (with controlled tempo and volume).
💠 Execution Guide
Setup
✅ Hold the dumbbells at shoulder/ear level; forearms nearly vertical, wrists neutral and stacked (not bent back).
✅ Feet hip-width or slightly wider; weight distributed across the entire foot (heel / outer edge / forefoot), knees soft (not locked).
✅ Brace the core: ribs down (Ribs Down), neutral pelvis (no lower-back arching and no excessive posterior tuck).
✅ Shoulder blades down and controlled (depressed); do not shrug the shoulders, keep the neck “long.”
✅ Elbows slightly in front of the torso (scapular plane ~20–30°) to optimize shoulder joint loading.
✅ Base breathing: before each rep, take a controlled inhale and brace the abs/flanks 360°.
Execution
✅ Start the movement: keeping the torso stable, press the dumbbells upward from ear level; the path is slightly arced but controlled.
✅ Bar path: the dumbbells come close together at the top but are not “clanged” together; keep the forearms stacked under the dumbbells.
✅ Top position: arms near full lockout without aggressive locking; shoulders should not elevate and the neck should stay relaxed.
✅ Return phase (eccentric): slowly lower the dumbbells back to shoulder/ear level; elbows descend under control.
✅ Standard range of motion: from near shoulder level to overhead with full control; a short, stable pause at the top is acceptable.
✅ Execution tempo (recommended): 2–3 seconds down, 0–1 pause, 1–2 seconds up (controlled).
Coaching Cues
✔️ Ribs down + glutes tight: don’t let the lower back arch; “zip up the abs.”
✔️ Stack the dumbbells over the shoulders: at the top, align the dumbbells over the shoulder line / mid-foot (stacking).
✔️ Elbows under the wrists: forearms nearly vertical; don’t break the wrists or let the dumbbells fall back.
✔️ Scapular plane: elbows slightly in front of the body—not directly to the sides and not too far forward.
✔️ Controlled scapulae: don’t shrug toward the ears; keep the neck relaxed.
✔️ Torso like a pillar: no pelvic rotation, no rib flare, knees stay soft.
✔️ Even pressure with both hands: don’t let one dumbbell drift ahead; keep the movement symmetrical.
✔️ Breathing with rhythm: exhale at the top for moderate reps; for heavy sets, use breath control and bracing.
Benefits of the exercise
1️⃣ Strengthens the vertical pressing pattern and improves transfer to athletic and functional movements
2️⃣ Increases size and strength of the anterior deltoid and enhances overall shoulder aesthetics
3️⃣ Engages the triceps as a strong secondary mover and improves lockout strength
4️⃣ Increases core stability (anti–lumbar extension), especially in the standing version
5️⃣ Improves scapulohumeral coordination and scapular control in the overhead range
6️⃣ Helps correct asymmetries compared to barbell pressing (each arm works independently)
7️⃣ An excellent option for shoulder hypertrophy with controlled tempo and range
8️⃣ Increases overhead capacity for functional and performance-based training
9️⃣ Allows grip and path adjustments for individual needs and is generally more joint-friendly than some barbell variations
🔟 Strengthens the entire stabilization chain (core, pelvis, shoulder girdle) and reduces “force leaks” during pressing movements
Common Mistakes
❌ Excessive lower-back arch and rib flare (Rib Flare)
❌ Shrugging the shoulders and excessive neck/upper-trap involvement
❌ Poor control while lowering the dumbbells and “dropping” them in the eccentric phase
❌ Incorrect path: dumbbells drift too far forward or too far back, leaving the line of control
❌ Breaking the wrists and letting the dumbbells sit behind the forearms (extra wrist stress)
❌ Aggressive elbow lockout and loss of control at the top
❌ Elbows flared too wide or pushed too far forward (leaving the scapular plane)
❌ Pelvic instability and shifting weight onto the toes / torso leaning back
❌ Partial reps (incomplete ROM), especially at the top
❌ Using body sway/leg drive in the strict version when the goal is control or hypertrophy
Breathing Pattern
Moderate sets (Hypertrophy):
🌬️ Inhale at the bottom (start) → controlled exhale while pressing up
Heavy sets (Strength):
💨 Deep inhale and 360° brace before the rep → maintain abdominal pressure until near the top → short/controlled exhale → reset the breath
⚠️ Note: The goal is to keep the torso rigid like a “pillar” and prevent lower-back arching.
ROM Guidelines
🔵 Recommended range: Lower the dumbbells to shoulder/ear level and press up to near full stacking over the shoulders.
🔵 Minimum acceptable range: lower until the upper arms are at least close to parallel with the floor, while maintaining scapular control.
🔵 Dangerous / improper range: Lowering too deep with loss of scapular control or excessive back arching, or pressing excessively behind the head with poor shoulder positioning.
Precautions & Contraindications
⚠️ Sharp pain in the front of the shoulder, pinching (impingement), or acute tendon inflammation → adjust range and angle or choose an alternative.
⚠️ Limited overhead mobility → first improve thoracic spine and scapular mobility.
⚠️ Low-back pain / pronounced lordosis → seated version with back support or a Landmine Press may be safer.
⚠️ History of rotator cuff injury → light loads, controlled tempo, scapular plane, and pain-free range only.
⚠️ Uncontrolled high blood pressure → be cautious with the Valsalva maneuver and very heavy sets.
Variations & Alternatives
🔹 Easier versions:
Seated Dumbbell Shoulder Press (with back support)
Machine Shoulder Press (guided path)
🔹 Advanced versions:
Standing Alternating Dumbbell Press (greater anti-rotation demand)
Dumbbell Push Press (for power/explosiveness)
🔹 Limited-equipment versions:
Single Dumbbell Overhead Press (one dumbbell, higher anti-rotation demand)
Resistance Band Overhead Press
🔹 Alternatives for pain/limitations:
Landmine Press (more shoulder-friendly)
High-Incline Dumbbell Press (angle less than 90°)
Advanced Biomechanics
🧠 Force path: the farther the dumbbells move away from the mid-foot/shoulder line, the greater the shoulder torque and stabilization demand.
🧠 Torque and the “sticking point”: usually around mid-range (when the arms are close to parallel with the floor); tempo control here is critical.
🧠 Scapulohumeral rhythm: for a safe press, the scapula must upwardly rotate with the arm under control; locking the scapula at the bottom and then “jumping” into the press can be problematic.
🧠 Core role: the core works anti-extension and anti-lateral flexion in this movement; any asymmetry in the press increases stabilizing demands.
Programming Tips
📌 Strength goal: 3–6 sets × 3–6 reps | Rest 2–3 min | Tempo 2-0-1 | Strong brace
📌 Hypertrophy goal: 3–5 sets × 6–12 reps | Rest 60–120 sec | Tempo 3-0-1 or 2-1-1
📌 Muscular endurance goal: 2–4 sets × 12–20 reps | Rest 45–75 sec | Full control
📌 Placement in the program:
If it’s the main shoulder movement: early in the session after warm-up
If it follows heavy chest pressing: mid-session with moderate load
Important note: in the standing version, brace quality and lower-back control matter more than adding weight.
💠 Muscle Involvement
✅ Standing Dumbbell Shoulder Press generates force at the shoulder joint (flexion/abduction in the scapular plane) and elbow extension, placing the greatest load on the deltoids and triceps. At the same time, because it is performed standing, the core stabilizers and shoulder girdle muscles are highly engaged to prevent lower-back arching, torso rotation, and scapular instability.
Main muscles
Synergistic muscles
Stabilizers
Dynamic Stabilizers
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
🖼️ Image Gallery
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🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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