It would help to work on your muscles to improve your strength, fitness, and appearance. But not just any muscles. You need to focus on six key muscles that should be addressed or addressed by many people. These muscles are:
- The deltoid is the large shoulder muscle covering each shoulder joint’s top.
- The serratus is the fan-shaped muscle that wraps around the outside of your rib cage and attaches to the sides of your shoulder blades.
- The brachialis is the deep muscle that runs beneath the biceps and is responsible for bending your arm at the elbow.
These muscles are essential for various reasons. They help you perform everyday movements, such as lifting, pulling, pushing, and twisting. They also enhance your posture, stability, mobility, and injury prevention. And, of course, they make you look more muscular and defined.
In this blog post, we will show you the best exercises to train these six muscles and some tips and tricks to optimize your results. Let’s get started!
Deltoid Muscle Workout
The deltoid muscle workout involves many upper body movements, such as raising your arms, reaching forward, and rotating your shoulders. Deltoid muscle workout also gives your shoulders a round and broad shape. To train your deltoid muscle workout , you must perform exercises targeting its three parts: the anterior, middle, and posterior deltoid. Here are some of the best deltoid muscle workout you can do:
- Anterior deltoid raise: This exercise targets the front part of your deltoid, which helps you lift your arms in front of you. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand with your arms at your sides. Keeping your arms straight, lift the weights directly before you to shoulder height with your palms facing each other. Lower back down and repeat for 10 to 15 reps.
- Callahan press: This exercise works all three parts of your deltoid and your triceps. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Raise your arms to your sides with your elbows bent at 90 degrees. Your upper arms should align with your shoulders, and your hands should point toward the ceiling. This is the starting position. Bring your forearms in front of you and turn your palms in toward your face. Then, reverse the movement to return to the starting position. Press the weights directly above your shoulders, then reverse the movement to return to the starting position. That’s one rep. Do 10 to 12 reps.
- Dumbbell shoulder press: This exercise is a classic move that strengthens your entire deltoid, as well as your triceps and upper back. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Raise the dumbbells so that your arms are in a goal-post position at shoulder height with palms facing away from you. This is the starting position. Engaging your core to remain stable, push the dumbbells overhead until your arms are fully extended. Slowly return back to the starting position. Do 10 to 12 reps.
Serratus Muscle Workout
The serratus muscle workout is often overlooked, but it plays a vital role in shoulder health and function. It helps you pull your shoulder blades forward around your rib cage, which allows you to reach forward and move your arms overhead. It also stabilizes your shoulder joint and prevents it from winging out. To train your serratus muscle workout , you need to perform exercises that involve scapular protraction and upward rotation. Here are some of the best serratus exercises you can do:
- Ab rollout: This exercise strengthens your serratus muscle workout by forcing it to contract in a lengthened position. It also works your core and lats. To do this exercise, you can use a barbell loaded with plates, an ab wheel, or an exercise ball. Get on your knees and grip your equipment of choice with hands shoulder-width apart. Extend your hips toward the floor and let your chest sink forward toward the ground without overarching your lower back. The longer the range of motion, the harder the exercise, so shorten your range of motion if you’re new to the exercise. Squeeze your lats and pull yourself back to the starting position. Do 10 to 15 reps.
- High bear crawl: This exercise challenges your serratus muscle workout by forcing it to protract your scapula while supporting your body weight. It also improves your mobility, coordination, and endurance. To do this exercise, get on all fours with your hands and feet on the ground. Your hips should be slightly higher than your shoulders, and your arms and legs should be straight. This is the starting position. Crawl forward by moving your opposite arm and leg at the same time. Keep your back flat and your core tight. Crawl for 20 to 30 seconds, then rest and repeat.
- Scapular push-up: This exercise isolates your serratus muscle workout by eliminating the elbow flexion of a regular push-up. It also works your chest and triceps. To do this exercise, get into a plank position with your hands and feet on the ground. Your hands should be slightly wider than your shoulders, and your body should form a straight line from head to heels. This is the starting position. Without bending your elbows, lower your chest toward the floor by letting your shoulder blades come together. Then, push your chest away from the floor by spreading your shoulder blades apart. That’s one rep. Do 15 to 20 reps.
Brachialis Muscle Workout
The brachialis muscle is a hidden gem that can make a big difference in your arm size and strength. It lies underneath the biceps and helps you flex your elbow. Brachialis muscle workout also creates a nice separation between your biceps and triceps when developed. To train Brachialis muscle workout , you need to perform exercises that involve elbow flexion with a neutral or pronated grip. Here are some of the best brachialis exercises you can do:
- Hammer curl: This exercise is a simple but effective way to target your brachialis muscle workout . To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other. Keep your elbows close to your sides and your upper arms stationary. Curl the dumbbells up toward your shoulders, squeezing your brachialis and biceps at the top. Lower back down and repeat for 10 to 15 reps.
- Reverse curl: This Brachialis muscle workout exercise works your brachialis muscle by forcing it to work against the resistance of the weight and gravity. To do Brachialis muscle workout , stand with your feet shoulder-width apart and hold a barbell or an EZ-bar with a shoulder-width, overhand grip. Keep your elbows close to your sides and your upper arms stationary. Curl the bar up toward your chest, keeping your wrists straight and your palms facing down. Lower back down and repeat for 10 to 15 reps.
- Zottman curl: This exercise combines the benefits of the hammer curl and the reverse curl, as it involves both a supinated and a pronated grip. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up. Curl the dumbbells up toward your shoulders, as you would in a regular biceps curl. At the top of the movement, rotate your wrists so that your palms face down. Lower the dumbbells back down with your palms facing down, as you would in a reverse curl. At the bottom of the movement, rotate your wrists back to the starting position. That’s one rep. Do 10 to 12 reps.
Conclusion
In this blog post, we have covered three key muscles that you should train for a strong and sculpted upper body. These muscles are the deltoid, the serratus, and the brachialis. We have also shown you the best exercises to train each of these muscles, as well as some tips and tricks to optimize your results.
By incorporating these exercises into your workout routine, you will be able to improve your shoulder mobility and stability, prevent injuries, and enhance your arm appearance. You will also be able to target some of the most common keywords related to upper body workouts, such as deltoid muscle workout, serratus muscle workout, and brachialis muscle workout.
