Lateral raises can be performed in both push and pull exercises, and the exercise can be applied to both push and pull days depending on the trainer's objectives and the interests of the athlete.
push day : lateral raises, military press, incline dumbbell press, and Arnold press . All these exercises target the anterior head of the deltoid, which is the larger of the three heads of the deltoid.
Pull day: lat pull-down, dumbbell rows, and upright row . These exercises primarily target the lateral head of the deltoid.
In terms of which muscles are most激活 during each exercise, research shows that during overhead pressing movements, such as the bench press and seated dumbbell press, the anterior delts work harder than the lateral delts, with the posterior head working the least. However, in some trials, the lateral delts have been shown to work slightly harder than the front delts during the overhead dumbbell press.
It is possible to work the side delts on pull day, but it is more effective to do so on push day. This is because during pressing movements, the shoulder is either involved as a secondary muscle (such as in the bench press) or as the primary muscle group (overhead press). These work the anterior and median heads of the deltoids. However, many pull movements use the shoulder – specifically the posterior head of the deltoid. The only pull exercise that can be called a 'shoulder exercise' is the upright row, which involves all three heads of the deltoid.
It may be worth rotating push and pull exercises between sessions in order to work each muscle group twice every week and utilize a variety of exercises.
Finally, it should be noted that while lateral raises are performed on push day, face pulls and reverse row machine exercises can also be done on push day or pull day, depending on the interests and objectives of the athlete., lateral raises can be performed in both push and pull exercises, and the choice of whether to do so on a push or pull day depends on the trainer's objectives and the interests of the athlete.
