In/De-clination (supi/pro-ne) & deltoid raise/fly moveme
Posted: Wed Oct 06, 2010 9:40 pm
This movement gets called an incline raise (above the head is behind the hips), looking to put a greater stretch on the deltoid muscle and it maxes out in difficulty parallel to ground at a greater length.
Although I can't find an illustration of this, I am wondering if anyone ever does the opposite, which would be a decline front raise (head in front of hips), where you would get less of a stretch in the anterior deltoid fibres (you would be in a resting position with the hands in front of the body) and it would be more difficult with the hands more raised in front, and you would have to deal with problems like over-active insufficiency maybe.
Going even further than a decline, if you did a front raise with the torso in a totally prone position (like a push up) would you still be working the anterior delts at that point?
I ask because, people do raises to the side in a front position to the posterior delts:
If raising to the front while prone would work the anterior, and raising to the sides would be posterior, at what intermediary position would we be emphasizing the overall deltoid (medial) instead of the front or rear portions being the primary limiters? Something like a Y position going out diagonally rather than to the side or front/overhead? I've seen these talked about before but only as isometrics not a full range dumbbell movement:
I remember when I read about the standard standing lateral dumbbell raise for the medial delts, I usually see reminders to pay attention to where the elbows are pointing to maintain a certain degree of internal/external rotation.
Also mentioned in lateral raise errorsMaintain elbows' height above or equal to wrists.
So I am thinking that if the rotation and elbow orientation matters to this it would also matter to the other deltoid movements too. Could rotation make the difference between whether a supine-lying reverse fly is a posterior or a medial deltoid movement? Could it make the difference between whether or not a supine-lying front raise is an anterior or medial movement?