We just reviewed some information and exercises that together can make the appearance of a tighter waste. Cardio and muscle building are two parts of the equation. In that abdominal review I also mentioned tha broader shoulders will make the waist appear more slim.
Today, I want to go over the shoulder anatomy and how to hit all parts of the shoulder for size and functional strength.
Anatomy
The shoulder is made up of three strips of muscle and their connecting tissue. The structure allows for rotation of the arm through a wide variety of angles. This is the most mobile joint we have in our body.
The three parts of the shoulder muscles are anterior deltoid, lateral deltoid, and posterior deltoid. These three muscles hold the joint together majestically.
The frontal or anterior deltoid gets lots of work and stimulation through pushing exercises such as bench press and pushups. Too easy, right?
The posterior deltoid or rear deltoid is used in pulling. Rowing of any sort engages this muscle.
It is the central or lateral deltoid that seems to get ignored in calisthenics and some gym routines. It is important to focus on building this muscle as well for the overall stability of th shoulder joint. Aesthetically, it broadens the shoulders appearance. As stated already, broader shoulders make the waist appear smaller and support the image of overall strength and power.
Exercising
With weights there are numerous ways to target this muscle. In calisthenics we are somewhat limited as to how to work these lateral deltoids.
Jumping Jacks are a wonderful way to start moving the shoulders. This will include the trapezius muscles as well. Bonus, right?
Quite simply, pike pushups and handstands are how to target this lateral head more directly. If you cannot do a pike pushup, which we will detail below, use stair steps to elevate your shoulders enough to complete the required number of repetitions.
Pike Pushup
- Get into a plank or pushup position
- Walk your feet in until your body bends at the hips to more than 90 degrees
- Bend your arms lowering your forehead to the floor
- Press and lift your forehead away from the floor until your arms lock straight
Simple concept. It may not be so simple to do these after having done several regular pushups. If that is the case use stair steps to elevate your shoulders to a point at which you can perform your required repetitions.
Handstands
In the handstand position, with or without your feet against the wall, puts 100% of your body on your hands and shoulders. This will engage all of your deltoids as well as your trapezius to support your weight.
If you cannot hold your weight in this position for long there is a progression technique to use that will train you for doing a full handstand. Pike stands.
For the pike stand you bend at the hips to 90 degrees. You place your feet in a step or a chair so that some of your body weight is supported for you. The deeper into said support you go, the less weight is on your shoulders. For instance, you use a chair to provide the support. Instead of putting your feet in the chair you put your knees. This puts more weight on the chair and allows even the novice or beginner to start making reps in the pike position.
When you have built up adequate strength you can place your feet against the wall in a pile to continue training up to the handstand pushup.
Bonus, while in a handstand position do some shrugs. Target those trapezius muscles. These will thicken the back of your neck and provide impressive support for your widening shoulders.
Train regularly. Train hard. As always, talk to your doctor before beginning a new program.
