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Medial Deltoid

  • 24-02-2007 11:58am
    #1
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭


    Will a behind the neck Military Press work this muscle the most efficiently?


Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Normal military press with arms flared will do it the exact same. Behind the neck press is only really useful if you've got good shoulder flexibilty, over 200 degrees, otherwise you'll end up with shoulder problems


  • #3
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    Ah thanks, yeah it's interesting you mention keeping arms flared, because I've always neglected to do that in the past (it was always elbows forward), but recently I've started doing that, and noticed a huge difference.


  • #4
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Yeah if you don't keep your arms flared it hits the anterior head instead of the medial head.


  • #5
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    I had a recurring rotator cuff niggle, but I seem to have it beat (fingers crossed), have sore medial delts today, so that's good. Are upright rows good for this. One area I'm not very exact on is delts.


  • #6
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Up right rows are good but proper external rotations and scapular retraction exercises are whats needed for healthy shoulders. Overhead pressing is good for shoulders too. Look on t-nation.com for some articles called shoulder savers I, II, III by eric cressey they'll explain everthing better then i can


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  • #7
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    Cheers mate


  • #8
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Rather than start a new thread, just a quick question relating to upright rows-should they be done while standing on a step (as you might do a deadlift to get a bigger ROM) or how would you do them? Cheers for advice.


  • #9
    t-ha
    Registered Users, Registered Users 2 Posts: 1,479 ✭✭✭t-ha


    Personally I think face-pulls are a great exercise, and work pretty much everything that upright rows do but help with rotator cuff strength & therefore shoulder health at the same time.


  • #10
    Dragan
    Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    For the medial delt I am a big fan of strict lateral raises done with both dumbells and cables.

    I really like doing "back and forths" with one arm cable lateral raises where you pick a weight, do one side, then the other, then the original side and so on for 3 or four goes each side, all to failure.

    Do this last in your shoulder workout, as it's highly unlike you will be lifting your arms afterwards.


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