Seated Front Deltoid
Seated Front Deltoid is an effective exercise for stretching and strengthening the shoulders and chest. It is performed by sitting on the floor with your legs bent and your arms outstretched to the sides. Your partner stands behind you and holds your wrists to prevent any movement. You then attempt to move your arms to the front, while your partner gently resists, for 10-20 seconds. After that, your partner will gently increase the stretch on the shoulders and chest for an additional 10-20 seconds. This exercise is great for improving range of motion and flexibility in the shoulder and chest muscles.
Type:
Stretching
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Improves range of motion and flexibility in the shoulder and chest muscles
- Stretches and strengthens the shoulder and chest muscles
- Increases circulation and blood flow to the shoulder and chest area
- Increases muscular endurance and strength
- Relieves tension and tightness in the shoulder and chest muscles
- Improves posture and helps to correct any imbalances in the shoulder and chest muscles
Step by Step Instructions For Seated Front Deltoid
- Begin by sitting upright on the floor with your legs bent and your partner standing behind you.
- Extend your arms straight out to your sides, palms facing the ground. Your partner should hold your wrists in this position.
- Try to move your arms as far behind you as possible, while your partner provides resistance by holding your wrists. This is your starting position.
- Without bending your elbows, slowly attempt to move your arms to the front while your partner gently restrains you. Hold this position for 10 to 20 seconds.
- Now, relax your muscles and allow your partner to gently increase the stretch on your shoulders and chest. Hold this stretch for another 10 to 20 seconds.
Warm Up Tips
- Before starting the Seated Front Deltoid exercise, make sure to warm up your body with some light cardio exercises like jogging or jumping jacks to increase blood flow and warm up your muscles.
- Take a few minutes to stretch your shoulders and chest muscles. You can do simple stretches like shoulder rolls, arm circles, and chest stretches to prepare your muscles for the upcoming exercise.
- When performing the Seated Front Deltoid exercise, sit upright on the floor with proper posture. This will help engage your core and maintain stability throughout the exercise.
- Communicate with your partner and ensure they understand the proper technique and level of resistance to apply during the exercise. It's important to work together to prevent any injuries and maximize the benefits of the stretch.
- Start the exercise by sticking your arms straight out to the sides, with your palms facing the ground. Your partner should hold your wrists to provide resistance.
- While keeping your elbows straight, try to move your arms to the front, but your partner should gently restrain you to prevent any actual movement. Hold this position for 10-20 seconds, feeling the stretch in your front deltoid muscles.
- After the initial hold, relax your muscles and allow your partner to gently increase the stretch on your shoulders and chest. This will further enhance the flexibility and range of motion in those muscles. Hold this position for another 10-
Seated Front Deltoid Safety Tips
- Always warm up before attempting the Seated Front Deltoid exercise to prepare your muscles for stretching and prevent injury.
- Make sure to communicate with your partner throughout the exercise and let them know if you feel any discomfort or pain.
- Start with a gentle resistance from your partner and gradually increase the intensity as you feel more comfortable and flexible.
- Avoid jerking or sudden movements during the exercise, as this can strain the muscles and lead to injury.
- Do not push yourself too hard and listen to your body. If you feel excessive pain or discomfort, stop the exercise immediately.
- Keep your back straight and maintain good posture throughout the exercise to avoid putting unnecessary strain on your spine.
- Breathe deeply and relax your muscles during the stretching phase to enhance the effectiveness of the exercise.
- Do not force your arms to move beyond your range of motion. Work within your limits and gradually improve over time.
- If you have any pre-existing shoulder or chest injuries, consult with a healthcare professional before attempting this exercise.
- Always cool down and stretch after completing the Seated Front Deltoid exercise to release tension in the muscles and prevent post-workout soreness.
Incorporating Into Other Workouts
To incorporate the Seated Front Deltoid exercise into your workouts, follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your muscles. Perform some light cardio exercises or dynamic stretches to increase blood flow and prepare your body for the workout.
2. Find a partner: This exercise requires a partner to assist you. Choose someone who can provide enough resistance and support during the exercise.
3. Set up the position: Sit upright on the floor with your legs bent. Extend your arms straight out to the sides, with your palms facing the ground. Your partner should stand behind you and hold your wrists to prevent any movement.
4. Start the exercise: Keeping your elbows straight, attempt to move your arms to the front, while your partner gently resists. Hold this position for 10-20 seconds, focusing on engaging your front deltoid muscles.
5. Relax and stretch: After the initial resistance, relax your muscles and allow your partner to gently increase the stretch on your shoulders and chest. Hold this stretch for another 10-20 seconds, feeling the tension in your muscles.
6. Repeat and progress: Repeat this exercise for the desired number of sets and repetitions. As you get stronger and more flexible, you can gradually increase the resistance provided by your partner or hold the stretch for a longer duration.
7. Cool down: After completing the exercise, take some time to cool down and stretch your muscles. Perform static stretches for your shoulders, chest