How to train deltoid muscles

How can we train the deltoid muscles? After the deltoid muscles are trained, it is also a very bodybuilding gift for men. Such a bodybuilding body is also the most reasonable for men. If men want to train the deltoid muscles to achieve good results, they must suffer a lot. This muscle cannot be trained in a short time. There are many ways to complete the deltoid muscle training. So how to train the deltoid muscles?

1. Seated shoulder barbell press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraspinatus.

Starting position: Hold the horizontal bar with both hands, the distance between them is the same as that of shoulders, and lift the barbell to the shoulders with palms facing up. Keep your chest and waist tight, look

Ahead. . Action process: Inhale, push the barbell upwards against your face until your arms are straight above your head. After reaching the "peak contraction" position, pause

Dun. Then, exhale and return to the starting position. .

Do this exercise 4-6 sets, 8-15 times each set.

2. Standing shoulder barbell press:

In the final stage of the push-up, you can use your lower limbs to assist in completing a few more reps to intensify the stimulation to your muscles.

Also 4-6 sets, 8-15 times each set.

3. Seated dumbbell shoulder press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraspinatus.

Starting position: Sit on a training chair, lean your upper body slightly back, keep your back close to the backrest, and spread your feet naturally. Pull your shoulders back, tighten your abdomen, and look forward. Hold a dumbbell in each hand and place them outside your shoulders. . Action process: Inhale, push the dumbbells upward, and use the shoulder joint as the fulcrum to make the dumbbells on both sides form an arc and move directly above the head.

Focus on the top of your head. After reaching the "peak contraction" position, pause for a moment. Then, exhale, with the deltoid muscles

The tension is slowly returned to the starting position. .

Key points of the movement: During the whole process of the movement, the upper body should always keep the chest up, abdomen in, waist tight, smooth and steady, and always control the dumbbells. The key point of this movement is that two arc-shaped motion trajectories must be formed during the push-up and return processes, and the straight up and down force points will be transferred to the trapezius and triceps.

Do 4 sets of 8-12 reps.

If you exercise your deltoid muscles in this way, you will definitely get the exercise effect you want. The method you use every time you exercise yourself must be reasonable. Not only should you get good results, but you should also get the effect of health care for your body. If your body is not well maintained, then exercising will definitely be very difficult.