For both men and women, the deltoids, also referred to as delts, are a very desirable muscle to build. Well-developed shoulders can give the appearance of a smaller waist (because the shoulders look broader). Therefore, well-trained delts improve the look of the entire physique.
The deltoid has three different heads: anterior (front), lateral (middle), and posterior (rear). Each head has similar functions, but they do have some variance.
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Bodyweight
Elevated Pike Press
Difficulty: Intermediate
Use a bench or an object to elevate your feet.
Lower your head towards the floor by bending your elbows
Push through your hands and return to the starting pike position.
Repeat
Decline Push-Up
Difficulty: Beginner
Use a bench to elevate your feet.
Put your hands slightly wider than shoulder-width.
Slowly lower your body until your chest almost touches the ground
Raise your body until you almost lock your elbows.
Bench Dips
Difficulty: Beginner
Grip the edge of the bench with your hands, Keep your feet together and legs straight.
Lower your body straight down.
Slowly press back up to the starting point.
TIP: Make this harder by raising your feet off the floor and adding weight.
Elevated Pike Shoulder Shrug
Difficulty: Beginner
Use a bench or an object like a chair to elevate your feet.
Slowly lower your body (scapula) while keeping your elbows locked (this is key)
Slowly raise your body back to the start position.
