MUSCLE OF THE DAY: “Deltoid”
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The deltoid is a three-part (anterior, medial, posterior), thick, triangular shoulder muscle that surrounds the glenohumeral joint on all sides, connecting the collarbone, shoulder and shoulder blade to your upper arm. The name, deltoid, comes from the fourth letter of the Greek alphabet, delta, and more specifically the mathematical symbol for “delta”, meaning the change or difference between two values (think the triangle symbol from math or physics class).
Origin(s) (proximal attachment): Clavicular part: lateral third of the clavicle. Acromial part: acromion (upper most process of the scapula, just above the coracoid). Spinal part: spine of the scapula.
Insertion (distal attachment): Deltoid tuberosity of the humerus.
Action(s): Clavicular part: shoulder flexion and internal rotation. Acromial part: shoulder abduction beyond 15 degrees. Spinal part: Shoulder extension and external rotation. Innervation: Axillary nerve (C5, C6, runs through
Common Injuries to the Deltoid:
Deltoid raises are a staple shoulder exercise< Did you know lateral deltoid raises and the scaption exercise are some of the best rotator cuff exercises for shoulder healthI Every shoulder program should incorporate some sort of deltoid raise. However, not every person can jump right into traditional dumbbell deltoid raises. Demonstrated in this video are deltoid raise variations starting with some easier, regressed versions. 1 Side-lying lateral raise w/ DB 2 Unilateral forward raise w/ band 3 Unilateral lateral raise w/ shoulder ER w/ band 4 Bilateral lateral raise w/ band 5 Bilateral scaption w/ band 6 Bilateral forward raise with DB & band I like to program deltoid raises for strength-endurance and for muscle hypertrophy. I like to pick a light to moderate weight and perform 3-5 sets of 15-20 reps 3-4x/week. P.S. my wife has been making fun of my workout faces, so now when she films me I try to provide comic relief >#”
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