The deltoid muscles, or deltoideus muscles, are the rounded muscles over the top and sides of the shoulders. Place your body weight on your arms and move from kneeling position to extending your legs at hip-width apart. If you do yoga, this is similar to a downward dog position, with your arms both bearing weight.

Do not do these exercises if you have any problems with your rotator cuff, shoulder dislocation or another shoulder injury.
There are 3 different sets of muscle fibers that comprise the deltoids: the anterior, lateral and posterior. This push-up position will work your chest and deltoid muscles more than the traditional push-up with your arms at shoulder-width.

However, there are shoulder exercises you can do without weights or other equipment to strengthen these muscles.

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