Anterior, Posterior, & Lateral Deltoids (push day)

Описание: 1. Kneeling Kettlebell Single Arm Shoulder Press
(Also called tall kneeling or half-kneeling single-arm KB press, depending on exact setup—often half-kneeling for better stability demands.)

Primary muscles worked:

• Deltoids (especially anterior/front deltoid for the pressing motion; medial/lateral deltoid assists in stabilization)

• Triceps (for elbow extension during the lockout)
Secondary / heavily involved muscles:

• Core stabilizers (abs, obliques, anti-rotation muscles) — the kneeling position and unilateral load create significant anti-rotation and anti-flexion demands.

• Scapular stabilizers (e.g., serratus anterior, rotator cuff)

• Glutes and hip stabilizers (to maintain the kneeling posture without tipping)
This variation emphasizes strict shoulder strength with added core and stability work compared to standing presses.

2. Incline Dumbbell Press
(This is typically an incline bench press with dumbbells, angled ~30–45 degrees.)

Primary muscles worked:

• Pectoralis major (especially the upper/clavicular head for the “upper chest” emphasis)

• Anterior (front) deltoids (heavily recruited due to the incline angle)
Secondary muscles worked:

• Triceps (elbow extension)
• Some medial deltoids and upper traps for stabilization
This is more of a chest-dominant press with strong front shoulder involvement, unlike pure overhead presses. It’s great for building upper chest while still hitting the front delts significantly.

3. Single Arm Smith Machine Shoulder Press
(This is an overhead/vertical press using one arm in the Smith machine, which provides a fixed bar path for more controlled movement.)

Primary muscles worked:

• Deltoids (primarily anterior/front deltoid; medial/lateral deltoid for abduction and overall shoulder rounding)

• Triceps (elbow extension to full lockout)
Secondary muscles worked:

• Upper trapezius (for shoulder elevation and stability)

• Core (abs and obliques for bracing against unilateral load and preventing torso lean)

• Rotator cuff and scapular stabilizers (to keep the shoulder joint secure)

The single-arm aspect adds anti-rotation core work and unilateral strength focus, while the Smith machine reduces balance demands compared to free weights.

Overall Summary for These Three Exercises
All three are upper-body pressing movements that heavily target the shoulders (deltoids, especially front/anterior head) and triceps. The kneeling kettlebell and single-arm Smith presses are more pure overhead shoulder presses (vertical plane), making them excellent for overall deltoid development and shoulder strength/stability.

The incline dumbbell press shifts emphasis toward the upper chest while still hitting the front delts hard.

If you’re programming these together, you’re getting great coverage for shoulder size and strength (front and side delts), triceps, plus bonus core and upper chest work. For balanced shoulder training, consider adding lateral/rear delt work (e.g., raises) to hit all three deltoid heads.