Important Muscle..Rear Deltoids..Don't Neglect!

10 second Isometric 'Rear Deltoid' hold.

The Rear Delts are one of the most important muscles in the upper body. However most people neglect them, train them incorrectly and don’t give them the attention they deserve. We take a look at just why they are so important, and why they should be a focus of most of your training sessions.

ANATOMY

The Posterior Deltoids (Rear Delts) are the muscle fibres on the rear side of your shoulders. The muscle originates in the Scapula (Shoulder Blade) and inserts into the Humerus (Upper Arm) along with the Lateral (Side) and Anterior (Front) Delt muscles. The Rear Delts function alongside the Scapula Retractors, Rhomboids and Traps to pull your shoulders back. This is important as it reduces the shoulders hunching forward. Excessive upper body hunch leads to excessive shoulder and back stress and increases the risk of  injury.

The ‘desk job’ posture, is where most people spend most of the day hunched over their computer with poor posture. A rounded back and hunched shoulders is a recipe for long-term hunching and injury.

Before going into too much detail we should first look at the anatomy of your shoulders. They are made up of one large muscle called the Deltoid. A lot of people mistakenly believe that the Deltoids are a muscle group made up of three separate muscles, but it’s just one muscle with three origins.

These origins are made up of different fibres, and are therefore defined as three distinct parts: The Anterior (front), Lateral (side), and Posterior (rear).

Many people end up with much stronger front delts than rear delts. This is the most common imbalance in weight lifters and it can actually cause a lot of issues down the line.

FACE PULL, then Hold for 5 sec behind your head!

Because of this you can become “round shouldered” which can affect your posture.