14) reported similar electromyographic (EMG) activity in the anterior deltoid
and pectoralis major during 3 repetitions at 80% of 1 maximum repetition (RM) on a bench and Swiss ball.
For the EMG measurements, skin was prepared over the anterior deltoid
and mid-forearm with 4x4" gauze sponges moistened with acetone.
The primary muscles mentioned above: Gluteus maximus, quadriceps, calves, anterior deltoids
, and the erector spinae are the key muscles for strengthening to maximize the drive phase for acceleration.
Today, we see a large amount of these students with rounded shoulders and forward-tilted heads, due to tight pectoralis major and minor and anterior deltoids
as well as weak rhomboids and trapezius.
Elbow extension using the anterior deltoids
and the upper pectorals.
Coaching Point: The inclusion of the bands provides an amalgam of variable resistance elements that initiate a great deal of stimulation to the working musculature of the pectorals, anterior deltoids
, and triceps.
Several of the "press" exercises target the chest, anterior deltoids
, and triceps areas, while the other exercises place more emphasis on the medial deltoids.
You can then intensify the stimulus to the same areas with a double-joint movement that uses auxiliary muscles - in this case, the triceps and anterior deltoids
- to further fatigue the already spent target area.
Comparison of EMG of the brachial triceps and anterior deltoid
in the shoulder development exercises and triceps bench press