All right, cool.
So
our
anterior division here is made
up of a
medial middle
and lateral head. Okay, so we
got our clavicle.
clavicular pet comes over here
and then we got just that little flat space.
Right next to that. That's where our first
division starts. Okay. So if we're going to fully shorten that
okay, we're gonna be coming across.
With some internal rotation right in front of the chin
right see how that takes these guys.
Lines them right up if we're going
to stretch this guy here.
We're actually going to be coming out this way. Okay and
up like so so that we're
really
stretching as far away from the medial portion
of the clavicle as possible. Okay, if
we're relaxed if we're going
to shorten
The next division over. Okay. So the the
clavicle kind of forms like this little s
thing. Okay. So actually the part where this
attaches has like a little cup this way.
And then as we round the curve where it's
shaped like this.
On this part of the S. That's where the two is. Okay.
So the two ends up having more of a sagittal plane
lever. Whereas the one since it kind of
sits in that recessed or I'm gonna get it wrong concave
or convex. It's one of the two right the
u-shaped one, okay.
That's the one that sits over here. And that's
why this is going to have a little bit more of that inward pull.
Okay. So our two then okay is
going to be more of a sagittal pull right coming up
in towards the ear. So let's
Turn this way so you guys can see here's our
line for that too. Right? So we're following that
in there right towards the ear.
Okay now that three division
That now comes out just onto
the scapula. It's the first one that comes around to
the scapula. Okay. So if middle delt
is scapular playing out here, the one
is going to be a little bit more anterior.
So it's going to be coming up pretty much
going towards the back of the head.
Okay, and then our middle deltoid here is
going to be coming up.
Like that. Okay going pretty much as if he
was aiming back here behind his head.
Okay, you guys see that middle deltoid.
Versus the one okay, so that's
our anterior side.
Having fun. Okay, you didn't
put any didn't even put a quarter in this right? All right, so we got
a one.
Chin A2.
Ear a three just behind
or at the back of the head, right? And then just with
the little less rotation and then aiming kind of behind the
body in the scapular plane. That's our three.
Okay, so that's this side
of the delts.
Then we flip over to the posterior side. Okay, so our
One Division here. Okay, that's coming
out right abduction and whatever
we got here with whatever rotation external that
he's got there. Okay. There we go.
There it is. Okay. So this is the lengthen of
the one on this side the shortened of the posterior deltoid
here. That is the most lateral, okay.
The number two here. So this would be the opposite of the muscle
that is going towards the ear. This one is coming mostly
back with just a little bit of a deduction,
right?
So
turn here. So you guys can see right. So
if the one is here, the two is is
basically your max extension right that position
there. And so you see the three see how
you can see it already. It's lined up way over here. So if
you actually rotate and now we pull back down there that lengthens
the three so the
most medial portion of the posterior delt,
right? So this one here, okay, this is it short position.
And it's LinkedIn position is stretching up going towards
the back head see how this is getting lengthened around here the two
okay this one here.
This is it short position and it's coming
up to the two on the other side to get its stretch here.
Okay the middle delt.
If I'm going to stretch it, okay, this guy,
okay, we're gonna have to turn in a little bit and this is the lateral race
coming basically right behind your butt.
Right? So think of that Terry's is
right. It's attaching from the scapula right here. That's the
muscle that's getting shortened. Right? And then this would
be the lengthened. So if I wanted to work the
Terry's right, I would have a cable up like
so and then basically doing it be doing a scapular
plane.
pull over
motion to bias the
teres okay if I wanted to work.
The three the medial division of the posterior delt
here, right? I would be doing something where
I could come just behind the scapular
plane and pull in here. So either some sort of wide pull
or pull in with just a slight.
Angle, right. So this could be done as a straight
arm thing. It could be done as a row thing. If you
do it straight arm likely it's gonna happen is the tricep is
going to become a limiting factor. So it's better done as a
pull motion more often than not
but to work the length in position up here. You may
actually have to grab like a cross slightly cross
cable and kind of pull out of it like
so okay the two here any
row that takes me back here that's gonna
work that just fine. Okay pulling me into this
okay if I want to work the other
side.
A lengthen for the two. This is going to be just any
press where we're a little wider. Right especially
if we can be getting up into
here. Okay, but if I actually want to work this short position, I'm gonna
need a cable or something that's pulling out. Okay, just
like the pecs. I can't fully shorten the pecs
unless I have something that's coming across the delts same
way. There's no press that I can do that's going
to be loading them and they're fully shortened position because up here. I
would need a resistance that's slightly pulling out
of that plane of aduction.
Okay, right. Okay a one.
For the length and position for the one on
the anterior side. This could be just a wider press with
a little bit softer inclined. So this would be slightly narrower
for the two right and a higher
incline press if I were doing that and then
a lower incline, press a little bit wider would be
lengthened for the one division
of the anterior Dell.
Okay would be an option for that right just
to give you guys some examples. Obviously we're going
to go through the exercises themselves, but kind of
see how many of these things maybe things
that you already have in people's programs. But you
just have labeled them differently. Like you already might be
doing some sort of a pull here some sort of a race here some
sort of a press here. Right? All this
is doing is now allowing you to really know.
What's happening there? So then you can either fine-tune the
technique for that person or vary their exercises
appropriately for their goals or periodization.
Okay.
questions on delts
Okay, so
our short position here. Okay, we're
going scapular plane. So our short position here is coming. So
it's like you is bringing it behind him. Right? So
instead of back into the head like the one it's behind the
head right here. Okay, and then
the length in position would be coming right into
the scapula. So if you think about taking like the space
between your biceps and your triceps and pushing that right
towards your scapula your hands gonna end just right
at the back of your butt that's gonna be the length of
position.
Okay.
Lengthened anterior, right?
So the lengthen for the one right is this
position the length and for the two?
Right, so this so this would just be so the one would just
be like if I was doing dumbbell presses. Okay, I would
be here and let's say like
For me this would maybe be like a 20 degree incline
out here right something like that. But if
I wanted to work the two it would be like out here
and maybe like on the 40 45 degree incline kind
of pressing like this. So I would have like a okay. I'm
pressing towards my chin motion and then
I would have a pressing towards my ears motion,
right? And then for the other one, I would have like it
like think of it kind of like a snow angel.
Fly something like this right where I'm
coming in here.
That's not quite this for the one
division or I'm sorry, the three division of the
anterior delt, right? So we got like a wide, press to the
chin right and incline press
to the ear.
something like a you guys make snow angels
away from
you know what it is. Okay.
Anybody want a demo?
Right. Okay. We need a fake snow machine. Yeah, okay.
and then
and then in the next moment just be your scapular plane middle deal
both dumbbell and cable versions for the
one and the two in the workout. Okay?