The Delts
The opposing muscle group from the lats are the anterior and medial deltoids. What we do to one side, we want to do to the other to help prevent muscle imbalances. Being that most of us are more hunched over, I do recommend working our back or posterior muscle slightly more than our anterior muscles. With that being said, let’s dive into how to work our anterior and medial delts (the front of our shoulders).
The exercises:
- Front raises
- Lateral raises
- Overhead press
The Overhead Press
Start with 5lb to 8lb dumbbells until you complete 3 rounds of 12 and are no longer feeling challenged, then increase the weight by 2 – 5%
- In a standing position, feet are hip width distance apart, planted firmly
- Knees are soft. Not over extended
- Spine is neutral
- Core is engaged
- Arms are bent in front of you, weights in hands, close to armpit (let’s call this “home”)
- From here, you’re going to press overhead, extending arms straight above your head
- Then bring your arms back to “home”
- Repeat 3 rounds, 10-12 reps
- If you do not have a shoulder injury, you can do this move with your elbows bent (90 degrees) and out to the sides, fists up, palms facing forward
- Extend your arms straight overhead and return your arms bent, to 90 degrees
- Repeat 3 rounds, 10-12 reps
If you want to focus on the lower body, you can catch that instructional blog here.
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EM: alexis@synergywellnesslv.com