The outer visible deltoid muscle consists of three major areas—the front, center, and rear. The front part helps in several chest exercises such as bench press. The rear features help to pull the arms back. The middle part is trained with an advantage when lifting the arm out to the side. The entire shoulder area is trained in many shoulder exercises, but depending on which exercise you choose, the three areas are loaded differently.
It is also important to train not only the outer visible deltoid muscle but also the rotator cuff. It’s the inner muscles of your shoulders. Its task is to keep the shoulder joint in place and to stabilize the entire joint. A stable and strong interior is the basis for all muscle training. You will not be able to lift heavy weights unless the foundation is sound.
Step one to get better shoulder muscles is to read a little about the anatomy of the shoulders. Then go through our shoulder exercises below and find both heavy exercises such as Military Press and more isolating exercises such as Cable Lifting to the Side. Make sure that all parts of the shoulder are trained during the week.