DELTOIDS – TRAINING
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EMG STUDIES
ANTERIOR, MIDDLE & POSTERIOR DELTOID
– DB Overhead Press, DB Lateral Raise, Low Cable Lateral Raise, Reverse Fly, 45º Incline Row
ACE Research – Top Shoulder Exercises – 2015 – Sweeney – PDF Thesis .
Procedure
– all of the subjects were required to have some weight-lifting experience and attended one mandatory practice session
Exercises
1. DB Overhead Press
2. Bent Arm DB Lateral Raise thumbs neutral 3. Straight Arm Cable Lateral Raise
4. Seated Rear Lateral Raise – Reverse Fly . 5. 45º Incline Row elbows out
Results
Anterior Deltoid: DB OHP 75% .
Lateral Deltoid: 45º Incline Row elbows out 85% . DB Lateral Raise 80% . Cable Lateral Raise 75% . Seated Rev Fly 70% . DB OHP 60%
Posterior Deltoid: Seated Reverse Fly 75% . 45º Incline Row elbows out 70%
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ANTERIOR, MIDDLE & POSTERIOR DELTOID
– Lateral Raises, Reverse Pec Deck, Incline Lat Pulldown, Seated Machine Row
– Shoulder Press, Bench Press, Pec Deck
EMG of the Deltoid Between Different Strength Training Exercises – 2013 – Botton, Wilhelm, Pinto, Ugjni, Lima
Subjects
– at least six months strength training
Exercises
1. Smith Machine Shoulder Press; Bench Press; Pec Deck
2/3. DB and Cable Crossover Lateral Raises
4. Seated Row elbows up – seated upright; pronated grip; shoulders abducted to 90°; horizontal shoulder extension
5. Reverse Pec Deck – neutral grip and elbows straight, performing horizontal shoulder extension
6. Incline Lat Pull elbows up – posterior tilt position so that the cable of the machine was perpendicular to the body.
Results
Anterior Deltoid: Smith Shoulder Press 70% . Bench Press 55% . Pec Deck 50%
Lateral Deltoid: DB Lateral Raise 55% . Cable Lateral Raise 55% . Reverse Pec Deck 50% . Seated Row 40% . Smith Shoulder Press 25%
Posterior Deltoid: Reverse Pec Deck 90% · Inclined Lat Pulldown 55% · Seated Row 50% . DB Lateral Raises 35% . Cable Lateral Raise 35%
ANTERIOR, MIDDLE & POSTERIOR DELTOID
– Reverse Pec Deck, Incline Lat Pulldown, Seated Machine Row
Analysis of anterior, middle and posterior deltoid activation during single and multi-joint exercises – 2015 – Franke
Procedure
– 12 males with at least one year of strength training experience; MVIC 10RM
Results
Anterior Deltoid: low numbers
Middle Deltoid: reverse pec deck 50% · inclined lat pulldown 40% · seated row 20%
Posterior Deltoid: reverse pec deck 90% · inclined lat pulldown 55% · seated row 50%
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