how to work side delts with calisthenics

3 min read 21-01-2025

how to work side delts with calisthenics

Calisthenics, using only your bodyweight for resistance, offers a fantastic way to build strength and muscle, including those often-neglected side deltoids (medial deltoids). These muscles, located on the outer side of your shoulders, contribute significantly to overall shoulder development and athletic performance. This guide will show you how to effectively target your side delts with various calisthenic exercises. Mastering these movements will sculpt those coveted side delts and improve your overall physique.

Understanding Your Side Delts

Before diving into exercises, let's understand the role of the side deltoids. They're primarily responsible for shoulder abduction – raising your arms out to the sides. Strengthening them improves shoulder stability, posture, and overall upper body strength. Neglecting them can lead to muscle imbalances and increased risk of injury.

Calisthenic Exercises for Side Delts

Here are some effective calisthenic exercises to build strong and defined side delts. Remember to maintain proper form to avoid injury and maximize results.

1. Lateral Raises

How to: Stand with feet shoulder-width apart, holding a neutral posture. Raise your arms out to the sides until they're parallel to the ground. Slowly lower them back down, maintaining control.
Variations: You can perform lateral raises with arms slightly bent for a variation. Alternatively, try pulse lateral raises, holding the raised position for a second or two.
Sets/Reps: 3 sets of 10-15 repetitions.

2. Pike Push-Ups

How to: Assume a push-up position, but bring your hips high in the air, forming an inverted V-shape. Your body should form a straight line from head to heels. Lower your chest towards the floor, then push back up.
Focus: The pike push-up emphasizes the anterior deltoids (front delts) and the medial deltoids.
Sets/Reps: 3 sets of as many repetitions as possible (AMRAP).

3. Handstand Against a Wall

How to: Place your hands shoulder-width apart against a wall. Walk your feet up the wall until your body forms a straight line. Hold this position, engaging your core and shoulders.
Progression: Begin with short holds and gradually increase the duration. As you progress, practice freestanding handstands.
Sets/Reps: 3 sets of 30-60 second holds.

4. Scapular Push-Ups

How to: Start in a push-up position. Instead of lowering your chest, focus on protracting and retracting your scapula (shoulder blades). Protract by pushing your shoulder blades away from your spine, then retract by pulling them together.
Focus: This exercise improves shoulder stability and indirectly strengthens the side delts by activating supporting muscles.
Sets/Reps: 3 sets of 15-20 repetitions.

5. Pseudo Planche Lean

How to: Start in a pseudo planche position, using a sturdy bench or table for support. Lean forward, engaging your shoulders. Hold the position for a few seconds before returning to the starting position.
Progression: Gradually increase the duration of the hold. As your strength improves, you can aim for a full planche lean.
Sets/Reps: 3 sets of 5-10 second holds.

Programming and Progression

To maximize your side delt development, incorporate these exercises into a well-rounded calisthenics program. Focus on progressive overload, gradually increasing the difficulty of your workouts over time. This could involve increasing repetitions, sets, or the difficulty of the exercises.

Tips for Success:

Warm-up: Always warm up before starting your workout to prevent injuries.
Proper Form: Maintain proper form throughout each exercise to target your side delts effectively and avoid injury.
Consistency: Consistent training is key to seeing results. Aim for at least 2-3 workouts per week.
Rest and Recovery: Allow your muscles adequate time to recover between workouts.
Listen to Your Body: Pay attention to your body and stop if you feel pain.

Conclusion

Developing strong side delts is crucial for overall shoulder health and aesthetic appeal. Calisthenics provides an effective and accessible way to achieve this goal. By incorporating the exercises outlined above and following a consistent training program, you can build impressive side delts and enhance your overall fitness. Remember to prioritize proper form and listen to your body to avoid injuries. Happy training!