An important function of deltoid is the prevention of subluxation or even dislocation of the head of the humerus particularly when carrying a load. Deltoid is the prime mover of shoulder abduction.

All assist with arm elevation during a process called glenohumeral elevation and play a large role in the movement and overall stability of the shoulder joint and upper arm. The entire deltoid muscle spans from the spine of the scapula to the lateral portion of the clavicle.

abduction

The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm and the top of the shoulder. It is named after the Greek letter delta, which is shaped like an equilateral triangle.

6 Best Exercises To Grow the Medial/Middle/Lateral/Side Delt

1. Behind the Neck PRess. Unlike behind the neck pulldowns, behind the neck overhead presses are a good idea.
2. Arnold Press. Arnold is the G.O.A.T.
3. Behind the Back Cable Lateral Raise.
4. “W” Raises.
5. One Arm Dumbbell Upright Rows.
6. One Arm LAteral Raise.

For the medial deltoid, two exercises came out on top: the 45-degree incline row and the bent-arm lateral raise. Finally, for the posterior deltoid, researchers found that the seated rear lateral raise and the 45-degree incline row both provided the greatest muscle activation for the back of the shoulder.

The shoulder press is one of the best exercises for strengthening your shoulders and upper back. The biggest benefactor of the shoulder press is the front portion of your shoulder muscle (anterior deltoid) but you’ll also be working out your deltoids, triceps, trapezius and pecs.

The Arnold Press works all three heads of the shoulder at the same time. That means the anterior, middle, and posterior deltoids are all getting the benefit from just one move.

If you choose to do the overhead press from a standing position, you’ll work most of the large muscles in your upper body, including the: pectorals (chest) deltoids (shoulders) triceps (arms)

Holding a barbell with an overhand grip across your chest and pressing upward, also known as a military press, targets the same muscles as a regular press as well as your pectoralis major, the upper chest muscles.

The overhead press does work the upper chest, but it doesn’t always do a great job of it. To build a bigger upper chest, then, you may want to include some incline or close-grip bench pressing. If you do the press while standing, it’s good at working your abs and obliques.

Another possibility of why you are weak in the bottom position of the overhead press might be that you are simply using too much weight. If the weight is more than you can handle, there is simply not much you can do besides lowering the weight. The overhead press is everyone’s weakest lift.

You Can’t Control Your Shoulder Blades But your shoulder blades depend on a few muscles, including your upper and lower trapezius and the muscles around your upper ribs (aka serratus anterior). If these muscles are weak, they’ll fail to rotate your scapula up, making your overhead press a struggle.

Best Exercises for Building Upper-Chest Strength

1. Low-to-High Cable or Band Flye. One of the problems with dumbbell flyes is the lack of tension at the top.
2. Converging Incline Machine Press.
3. Dumbbell Incline Press with Semi-Pronated Grip.
4. Swiss-Bar Incline Press.
5. Incline Dumbbell Flye.