What are the main exercises for deltoid muscle training?

Deltoid muscle training is mainly a form of exercise for men. Few people do this exercise in daily life. Athletes or men who like sports will do it, but they may find that some sports are not suitable for them, and the deltoid muscles cannot be formed, and the arms look very thin. Deltoid muscle training can break this situation, and the effect will be very obvious if you stick to it for a period of time. So what are the main exercises for deltoid muscles?

The deltoid muscle is located in the shoulder. It is a triangular muscle with fusiform muscle fibers on both sides and multi-feathered muscle fibers in the middle. This muscle structure is small in size but has great strength. The deltoid muscle is divided into the anterior, middle and posterior bundles. Broad, powerful, round and developed shoulders are a symbol of masculine strength and beauty.

Before you train your deltoids, understand their anatomy. The deltoid muscle is composed of three bundles: front, middle and back. When training your shoulders, you should not only train one muscle bundle, and do not concentrate on the front or side. Different exercises for the back shoulder.

First, come up with a plan. Let me talk about my understanding of deltoid muscle training movements in conjunction with the plan. The plan is set up according to the characteristics of the feather muscles, using multiple repetitions, combination sets and other techniques to carry out fatigue bombing.

Dumbbell presses and lateral raises are the focus of training. My shoulder training starts with two movements: some kind of press and dumbbell lateral raises. The pushing motion stimulates the entire deltoid muscle, enlarging it and creating broad shoulders. Dumbbell lateral raises develop the lateral bundles, which can increase the width of the shoulders and enhance the visual effect. Broad shoulders and a slim waist will create a beautiful "V" shape for the upper body.

1. Seated dumbbell press 6 sets of 8 to 12 reps per set

2. Dumbbell lateral raise 3-4 weights in descending order, 4 sets of unlimited number of times, each weight is based on maximum effort

3. Wide-grip upright rowing 4 sets of 8 to 12 reps

4. Do 4 sets of dumbbell bent-over rows 10 times (barbell bent-over rows) + bent-over dumbbell lateral raises 12 times (seated reverse fly).

First, let’s talk about the compound movement for training the deltoid muscles - the press. There are many ways to choose from when it comes to presses, the most common ones are front presses, behind the neck presses, and dumbbell presses. But what needs to be recognized is that no matter what form it is, the force on the anterior bundle of the deltoid muscle will be greater than that on the middle bundle of the deltoid muscle in this movement.

In the front press, because of the up and down movement of the barbell, the body will generally naturally lean back slightly. This movement will exert a lot of force on the upper chest and anterior deltoids, followed by the middle deltoids.

What are the main training movements for the deltoid muscles? After reading the above article, you can master the key points of the movements. The main way to exercise this part is dumbbells. There are many ways to exercise with dumbbells. If you don't have the conditions, you can choose mineral water. The weight of the water should be the same as that of the dumbbells. If you exercise like this every day, the deltoid muscles will appear. You should also pay attention to safety during exercise. There are many precautions. Stop immediately if you find discomfort or abnormality during exercise.