What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
It's all about the deltoids today.
We're going to break down the anatomy of the front, the side, and the rear delt to help
you to decode and understand any exercise that you're doing, which area of the shoulder
that you're actually targeting.
Guess what we're going to do to make that a lot easier?
That's right.
We're going to break out Jeff Cavaliere's marker.
Not the YouTube account – thank you for that, by the way.
We're actually going to break out Jeff Cavaliere's marker to show you exactly how this work,
okay?
So we're going to do what we've been doing here lately since you guys have been finding
it helpful to understand how the muscle anatomy works.
So when you look at the shoulder, you when I put my arm here behind my back, what you
can see pop out is this front delt.
So the front delt has the attachment to the outer third here of our clavicle.
So you can see the bone right here.
It starts here and comes down and follows this line right here, and it follows this
line right here, and then it all attaches down into the tuberosity here on our arm.
So you can see how the delt all pops into this one spot.
Look how it feeds down into that area.
So there's your front delt.
So right away, when we look at that, you know that by the direction of these fibers, if
we want to make something contract you really want to bring these two points close to each
other.
So we know if we actually have some sort of exercise that brings this toward this, this
toward this, then we can do that.
So check out some of the things I'm showing you here.
Obviously, the dumbbell front raise is going to do exactly that.
It's going to bring the dumbbell toward the front.
One thing you don’t realize though is this better version of the front raise where we're
actually bringing it up and across.
As you can see, if I have my arm here down at my side and it's out here, we need to get
it in at this angle.
So instead of bringing a front raise up that way we'd actually bring it up and across our
body and I can do that here as you see, with a cable, or with a dumbbell.
I'm getting that adduction component going on at the same time.
We can also do a standard bench-press because you can see right here, as I do the bench-press
how this action is still happening here.
We're actually bringing our elbow in front of our body and it's coming across a little
bit, too.
See, as I demonstrate here you've got this motion going on and that's obviously going
to favor a lot of the front delt.
Lastly, if you're doing your shoulder presses correctly your shoulder press should be done
more out of the scapular plane, meaning your elbow should be a little bit in front of your
body.
Again, when we press up you're going to preferentially have more active involvement of the front
delt.
Okay, now we're going to move a little bit off to the side.
Again, the direction of the muscle – the anatomy of the muscle – is going to tell
the whole story on how to activate it and we're going to go here to the side delt.
So at the side it's got a little bit of a different orientation here and we're actually
going to break out another Jeff Cavaliere marker here to make it a little easier to
see.
The acromion process, which is the bump here on your shoulder.
You should be able to feel a little bit toward the outside of your shoulder the bump where
the middle delt, or the side delt is going to originate.
Again, it's going to feed in and down just to the inside here, down the arm, again; same
spot.
Down through here and the same thing; it's going to come around.
You can see where the rear delt has its – we'll get to that in a second – down and in through
here.
So now when we fill that muscle in you can see that the angle here is a little more favoring
this outside, or side direction.
The raising of the arm more out to the side as opposed to – as I showed you here at
the front delt – toward the front.
So what's going to do this?
Well, obviously a side lateral raise.
You can see me doing that here, but you can actually do a bodyweight version of this – I
cover this in our ATHLEAN 0 program – where the motion is relatively the same.
We're bringing our arm out to the side.
We're abducting our arm out to the side, except I'm moving my body away from my arm here more
than I am my arm away from my body.
The same thing is happening.
The side delt is actually getting a lot of the work.
You can also activate this with our dumbbell high pull.
Now, be careful when you're doing the high pull.
I've gone over this a lot of times, too.
When you elevate your arm you're much better off having some external rotation in your
arm while you do that.
So you have your arm a little bit with your elbow down below your hand, but you can see
that, yes, we're going to protect the shoulder by having that external rotation, but you
can see that the motion here is the same, right?
It's getting a raise of the humerus as we come up.
So as we're doing that, yes; the arm is in this position where, but the upper arm is
doing the same thing.
You can kind of break it down very simply.
It's that what is going on with the upper arm?
Is it coming forward?
Is it going to the side?
Lastly, as I show you here: is it going behind you, back in that direction?
In a record Jeff Cavaliere marker appearance, we now have our third – this is the green,
which is really going to put me into the realm of ink poisoning, but that's okay because
you guys deserve it here.
What we have is our rear delt.
The rear delt actually starts here on the spine of our scapula.
The outer spine of our scapula, or at least the outer third.
It's right on this ridge that you can feel here through your scapula.
It's going to start there.
You can actually see it right here.
It's going to be a little hard for me to draw, but then I come in and around and down and
the same thing around the back, down, and it feeds into the same spot in through here.
So you've got this action.
Not as good as my other drawing, but it's a little harder to reach.
So now what we're looking for is the moves that bring our arm behind our body as we raise
it.
So we can do a lot of things here to do that.
We can start off with a very easy reverse plate raise.
We're going to see that by changing the orientation of our body.
It's actually going to be the very same move.
It's a reverse fly.
It's the same move as a side lateral raise, except by changing the orientation of our
body, now, against gravity this muscle is working a lot more.
The posterior delt is working a lot more.
So we use that exercise.
Another exercise that people don’t always understand works the real delt a lot is a
seated row.
When you get into the seated row position you're still taking the arm here, as I showed
you, and you're bringing it back behind the body.
You can see, even as I do it here you're bringing it back behind the body.
It's extension, but it's still taking the arm – the upper arm – in this direction
because these fibers are going to go and pull like that.
As they contract they're going to pull back.
So you can do that s well.
Finally, another great way to do this is with a face pull.
You can see as I'm demonstrating the face pull here, it's a great way to get the upper
arm, again, back behind by taking the orientation of the fibers and working with them.
So as I pull here, look.
You can see the action of the rear delt – the posterior delt.
I'm pulling in and it's activating to pull me back.
So there's a lot of options and the more you understand the anatomy of the shoulder the
easier it is for you to understand what the hell it is you're targeting in the first place.
If you have to draw on yourself to figure it out then draw on yourself to figure it
out, but the concept is this: I'll do that if you want me to.
I'm happy to do it here and make it more simplified for you to understand how your body is working
because when you don’t know how your body is working you get so much more out of what
the hell you're doing.
I promise you will.
If you're looking for a training program that allows you to understand, puts the science
back in strength and helps you to understand how your body is training in the first place
then you get a better appreciation for that and therefore, can make much faster gains
and results; head to ATHLEANX.com and get the ATHLEANX training system.
In the meantime, three markers guys.
If you've found this video helpful make sure you leave your comments and thumbs up below
and let me know what else you want to see to cover here on this channel and I'll do
my best to do that.
I'll be back here again in just a few days.
See you.