A Neutral Shoulder Press for the Medial Deltoids

The deltoid is a triangle-shaped muscle that covers the shoulder joint. Beginning along the spine of the shoulder blade and clavicle, it fans over the shoulder and attaches to a small point on the bone of the upper arm. Due to its unique shape, the deltoid is divided into three muscle fiber segments: anterior, medial and posterior. The medial fibers are located in the center of the muscle, parallel to the upper arm. These fibers lift the arm out to the side and away from the body. A neutral shoulder press maintains this plane of movement, thereby targeting the medial deltoid.

  1. Benefits

    • A neutral shoulder press isolates the medial deltoid. It also works to balance out the anterior and posterior fibers of the deloid muscle. Strengthening this part of your shoulder increases your ability to perform overhead lifting. From an aesthetics perspective, strengthening develops the musculature of the outer shoulder.

    Neutral Shoulder Press

    • A shoulder press can be done with a variety of exercise tools. To learn the neutral plane of movement a wooden dowel is helpful for training. Hold the dowel with your knuckles facing up and with a wide grip. Stand and raise the dowel over your head, bending your elbows approximately 90 degrees. To set up the exercise position, let the dowel hover over the middle of your head. Straighten your elbows as you push the dowel up toward the ceiling and lower it back to hover over the mid-point of your head. Repeat 12 to 15 times.

    Modifications

    • If proper positioning is difficult to achieve, a neutral shoulder press can be modified. A shoulder press machine allows you to focus on proper technique with an external guide to help you through the proper movement pattern. Keep in mind that the shoulder press machines are set up to target the anterior deltoid primarily, while the medial deltoid is a secondary target. These machines are also a modification because they are done in sitting. To modify this exercise further, lower the number of repetitions completed, increase the resting time between repetitions and lower the weight.

    Progressions

    • To challenge yourself with a neutral shoulder press, substitute the wooden dowel for free weights. This will increase the weight and challenge your balance. Because there is weight carried above your head, a weight training spotter is recommended. To further progress this exercise, either increase the weight further, increase the number of repetitions, decrease the resting time between repetitions or stand on one foot throughout the exercise.