Muscle anatomy and exercises pdf
The PERFECT Leg Workout (Sets and Reps Included)
Shoulder Workout for Mass and Symmetry (10 Studies)
Neglecting all three heads is detrimental since proper development of all three portions is what gives them that 3 dimensional look. Similar to the 3 tricep heads, the deltoid muscle is divided into 3 main parts. The anterior, lateral, and posterior heads. Also commonly referred to as the front, middle, and rear delt. Note that all 3 heads will be activated to an extent during all shoulder exercises. But as made evident in the literature, each head can be emphasized through the use of specific exercises and the way you perform them.
But in order to learn how to best workout the chest for mass, we need to first understand their anatomy. Anatomically, the chest is divided into two main regions. Although it should be noted that all portions will be activated during all chest exercises, certain portions can be emphasized as made evident in the literature. Since the upper chest fibres run upward, they are maximally activated with exercises where the arms move upward exercises involving shoulder flexion, like the incline press. Since the middle chest fibres run horizontally, they are best activated with exercises where the arms perform horizontally like the flat bench press. Since the lower chest fibres run downwards, they are maximally activated with exercises that involve the arms moving downwards exercises involving shoulder extension, like dips.