Elite Physique The New Science of Building a Better Body

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Middle Deltoid PCS
Technically, the following position is not
the middle deltoid’s peak contraction;
however, it’s the position that is often ideal
for performing your squeezes. Stand tall
with the corner of a wall or secure object
approximately 12 inches (30 cm) to your
right. Place your left palm over your navel
as a tactile cue to brace your abdomen.
Flex your right elbow to 90 degrees, make
a fist, and then elevate your forearm until
it touches the wall. Your right upper arm
should be approximately 45 degrees away
from the side of your torso. Push your
right forearm into the resistance of the
wall without shrugging your right shoulder.
Squeeze the peak contraction of your right
middle deltoid for 6 seconds. Repeat on
the opposite side.
Upper Trapezius PCS
Be sure to have a physician or physical
therapist clear you for this exercise if you
have a history of neck problems. This exercise
is not appropriate for everyone. Get
in a split stance, with your left leg in front
and feet shoulder-width apart. Place your
left palm over your navel as a tactile cue
to brace your abdomen. Shift your trunk
slightly forward, make a fist with your right
hand, and then shrug your right shoulder
as high as possible toward the back of your
right ear. Squeeze the peak contraction of
your right upper trapezius for 6 seconds.
Repeat on the opposite side.