Deltoid Muscle: 13 Main Muscle and Type Exercises

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Jerrylen Giva CED 02-101A

13 Main Muscle and type Exercises

1. Deltoid muscle Pec deck


Keep your feet flat on the floor, at least
shoulder-width apart.
With your back firmly against the seat, lift
your arms until they reach shoulder level
(the angle of your elbows should be
between 75 and 90 degrees). Place your
elbows on the center of the pad on the
wings of the machine.
With smooth and slow movement, push the
Standing Dumbbell Press wings together, stopping just before they
touch.
1. With your feet shoulder-width apart, take a
dumbbell in each hand. Reverse to the starting position slowly.
2. Raise the dumbbells to eye level with your
3. Biceps
elbows bent to about 90 degrees.
3. Brace your core and drive the dumbbells up
and together, extending the elbows to 180
degrees.
4. Pause, and slowly return the weight to the
starting position.
2. Pectoral muscle

Elevate Pike Push Up


As with the dips, you’ll need a sturdy
chair or bench to perform this move.
Placing your feet on the chair or bench, get
into the push-up position. Carefully walk
your hands backwards until your butt is
pointed straight into the air. Slowly lower
your body until your head is just above the
floor, then push yourself all the way back
up, keeping your stomach tight the whole 2. Slowly bend your affected finger only at
time. the joint closest to your fingernail. Hold
for about 6 seconds.
3. Repeat 8 to 12 times.
4. Rectus abdominis
6. Oblique

Sit-ups or Curl-ups

Bicycle crunch
Lie on your back with your arms
1.Start by lying on the ground, with your
crossed over your chest, keeping
lower back pressed flat into the floor and
your knees slightly bent. Raise your your head and shoulders raised slightly
upper body off the floor by flexing above it.
your abdominal muscles. Touch your 2.Place your hands lightly on the sides of
elbows to your thighs and repeat. your head; don’t knit your fingers behind.
During the PFT, someone will be Be careful not to yank your head with your
counting and holding your feet for hands at any point during the exercise.
you. Lift one leg just off the ground and extend it
5. Finger Flexor/extensor out.
3.Lift the other leg and bend your knee
towards your chest.
As you do so twist through your core so the
opposite arm comes towards the raised
knee. You don’t need to touch elbow to
knee, instead focus on moving through your
core as you turn your torso. Your elbow
should stay in same position relative to your
Dip Flexion head throughout – the turn that brings it
closer to the knee comes from your core. It
1. With your good hand, grasp your might be best to think shoulder to knee as
affected finger. Your thumb will be on you move, rather than elbow to knee.
the top side of your finger just below the 4.Lower your leg and arm at the same time
joint that is closest to your fingernail. while bringing up the opposite two limbs to
mirror the movement.
5.Keep on alternating sides until you’ve
managed 10 reps on each, aiming for three Shoulder blade squeeze
sets of 10 in total, or add the bicycle crunch 1.Stand with good posture.
into circuit training and just keep going for 2.Slowly squeeze the shoulder
as long as the timer runs.
blades together and hold for 3
7. Quadriceps
seconds.
3.Slowly release the shoulder blades
back to their relaxed positions.
4.This exercise can also be done
using cables, a resistance band, or
holding your arms out front in a goal
post position.
9. Triceps

Leg extension
Sit up straight on the leg extension machine
and imagine you have a seat belt around
your waist pulling your hips down into the 2. Dip
seat. Use your quads to initiate the To start, though, just use whatever
movement and avoid “kicking” the weight grip you find most comfortable.
up. Extend your legs fully and pause for one
second at the top, then lower under One of the things that makes the dip
control. unique among bodyweight exercises
is that it’s easy to overload if you
8. Trapezius use a dip belt or hold a dumbbell
between your legs.

Once you can do at least 10 reps of


bodyweight dips, start adding
weight in 5- or 10-pound increments
just like you would on any other
exercise.
10. Latissimus dorsi 11. Gluteus maximus

Squat
Stand with your feet slightly wider than
shoulder-width apart, turning out your toes
and knees slightly. Bend your knees to
Doing a row on one leg adds a
lower your body like you’re sitting in a
balance challenge and, for that
chair, keeping your chest up. When your
reason, you'll probably use a lighter
thighs are parallel to the ground, push up
weight.
through your heels and toes to raise
1.To start, shift the weight to the yourself back up. When you reach the top
right leg and tip from the hips, of the move, squeeze your glutes. That's
taking the torso parallel to the floor one rep
as you lift the left leg straight up.
Your body should be in a straight
line from head to heel. 12.Hamstring
2.Hold onto a wall for balance if you
need to. From this position, pull the
elbow up into a row and slowly
lower down.

3.If you feel shaky, take the leg down and rest
lightly on the toes, keeping most of the weight
in the front leg. Repeat for 12-16 reps on each
side.

Glute Bridge
Lie flat on your back with feet flat on
the ground and shoulder-width apart,
legs bent to 90 degrees. Drive your
heels into the ground, and lift your torso
and upper legs into the air, extending
your hips until your thighs and torso are
in line with each other. Squeeze your
glutes. Hold for a 2-second count.
Return to the start. That’s 1 rep; do 3
sets of 10.

13.Gastrocnemius

Double-Leg Calf Raise.


Calf raises are the classic calf-
strengthening exercise. They use your
body weight to strengthen and tone the
gastrocnemius and soleus. Stand near a
wall for balance. Place your feet hip-
width apart, and make sure your ankles,
knees, and hips are in vertical alignment
to protect your joints.
Action: Press down into the balls of both
feet to raise your body upward. Keep
your abdominal muscles pulled in so
that you move straight upward, rather
than shifting your body forward or
backward.
Fortich, Charise R. CED 02-101A

13 Main Muscle and type


Exercises

1. Deltoid muscle

Pec deck
Keep your feet flat on the floor, at
least shoulder-width apart.
With your back firmly against the
seat, lift your arms until they reach
shoulder level (the angle of your
elbows should be between 75 and
90 degrees). Place your elbows on
the center of the pad on the wings of
Standing Dumbbell Press the machine.
5. With your feet shoulder-width apart, With smooth and slow movement,
take a dumbbell in each hand. push the wings together, stopping
6. Raise the dumbbells to eye level just before they touch.
with your elbows bent to about 90 Reverse to the starting position
degrees. slowly.
7. Brace your core and drive the 2. Biceps
dumbbells up and together,
extending the elbows to 180
degrees.
8. Pause, and slowly return the weight
to the starting position.
2.Pectoral muscle

Elevate Pike Push Up


As with the dips, you’ll need a
sturdy chair or bench to perform
this move. Placing your feet on the
chair or bench, get into the push-up
position. Carefully walk your hands 4. With your good hand, grasp your
backwards until your butt is pointed affected finger. Your thumb will be
straight into the air. Slowly lower
on the top side of your finger just
your body until your head is just
below the joint that is closest to
above the floor, then push yourself
your fingernail.
all the way back up, keeping your
stomach tight the whole time. 5. Slowly bend your affected finger only
at the joint closest to your
fingernail. Hold for about 6 seconds.
3.Rectus abdominis 6. Repeat 8 to 12 times.

5. Oblique

Sit-ups or Curl-ups

Lie on your back with your Bicycle crunch


arms crossed over your chest, 1.Start by lying on the ground, with
keeping your knees slightly your lower back pressed flat into the
bent. Raise your upper body floor and your head and shoulders
off the floor by flexing your raised slightly above it.
2.Place your hands lightly on the
abdominal muscles. Touch
sides of your head; don’t knit your
your elbows to your thighs
fingers behind. Be careful not to
and repeat. During the PFT, yank your head with your hands at
someone will be counting and any point during the exercise.
holding your feet for you. Lift one leg just off the ground and
extend it out.
4.Finger Flexor/extensor 3.Lift the other leg and bend your
knee towards your chest.
As you do so twist through your
core so the opposite arm comes
towards the raised knee. You don’t
need to touch elbow to knee, instead
focus on moving through your core
as you turn your torso. Your elbow
should stay in same position relative
Dip Flexion to your head throughout – the turn
that brings it closer to the knee 7. Trapezius
comes from your core. It might be
best to think shoulder to knee as
you move, rather than elbow to
knee.
4.Lower your leg and arm at the
same time while bringing up the
opposite two limbs to mirror the
movement.
5.Keep on alternating sides until
you’ve managed 10 reps on each,
aiming for three sets of 10 in total,
or add the bicycle crunch into
circuit training and just keep going
for as long as the timer runs.
6. Quadriceps
Shoulder blade squeeze
1.Stand with good posture.
2.Slowly squeeze the shoulder
blades together and hold for 3
seconds.
3.Slowly release the shoulder
blades back to their relaxed
positions.
4.This exercise can also be
done using cables, a
resistance band, or holding
your arms out front in a goal
Leg extension post position.
8. Triceps
Sit up straight on the leg extension
machine and imagine you have a
seat belt around your waist pulling
your hips down into the seat. Use
your quads to initiate the movement
and avoid “kicking” the weight up.
Extend your legs fully and pause for
one second at the top, then lower
under control. 2. Dip
To start, though, just use
whatever grip you find most
comfortable.
One of the things that makes 3.If you feel shaky, take the leg down
the dip unique among and rest lightly on the toes, keeping
bodyweight exercises is that most of the weight in the front leg.
it’s easy to overload if you use Repeat for 12-16 reps on each side.
a dip belt or hold a dumbbell
between your legs. 10. Gluteus maximus
Once you can do at least 10
reps of bodyweight dips, start
adding weight in 5- or 10-
pound increments just like
you would on any other
exercise.
9. Latissimus dorsi
Squat
Stand with your feet slightly
wider than shoulder-width apart,
turning out your toes and knees
slightly. Bend your knees to lower
your body like you’re sitting in a
chair, keeping your chest up. When
your thighs are parallel to the
ground, push up through your heels
and toes to raise yourself back up.
When you reach the top of the move,
squeeze your glutes. That's one rep
Doing a row on one leg adds a
balance challenge and, for 12.Hamstring
that reason, you'll probably
use a lighter weight.

1.To start, shift the weight to


the right leg and tip from the
hips, taking the torso parallel
to the floor as you lift the left
leg straight up. Your body
should be in a straight line
from head to heel.

2.Hold onto a wall for balance


Glute Bridge
if you need to. From this
position, pull the elbow up Lie flat on your back with feet flat
into a row and slowly lower on the ground and shoulder-
down.
width apart, legs bent to 90 than shifting your body forward
degrees. Drive your heels into the or backward.
ground, and lift your torso and
upper legs into the air, extending
your hips until your thighs and
torso are in line with each other.
Squeeze your glutes. Hold for a
2-second count. Return to the
start. That’s 1 rep; do 3 sets of
10.

13.Gastrocnemius

Double-Leg Calf Raise.


Calf raises are the classic calf-
strengthening exercise. They use
your body weight to strengthen
and tone the gastrocnemius and
soleus. Stand near a wall for
balance. Place your feet hip-
width apart, and make sure your
ankles, knees, and hips are in
vertical alignment to protect your
joints.
Action: Press down into the balls
of both feet to raise your body
upward. Keep your abdominal
muscles pulled in so that you
move straight upward, rather

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