How to train deltoids with barbell

Once the deltoid muscles are well trained, they will have a very masculine and sexy flavor. Many girls like men with some nice muscle lines. The male hormones can easily make women feel refreshed. However, how to train the deltoid muscles well? I recommend you to use a small prop: a barbell, because the rational use of the barbell can effectively train the deltoid muscles. Here I will explain to you how to train the deltoid muscles with a barbell.

Barbell behind-the-neck press is one of the best ways to train the deltoid muscles. This training can be done while standing or sitting, and it mainly trains the lateral and anterior bundles of the deltoid muscles, while the triceps can also be trained. We recommend that you do this exercise while sitting in a chair with a backrest to reduce pressure on your spine.

1. Starting position. Keep your feet firmly on the ground, bend your waist, take the barbell off the rack, and lift it above your head.

Barbell Behind-the-Neck Press

2. Techniques and postures of performing actions. Lower the barbell from your head to eye level or slightly below, and inhale. Lift the barbell upward, exhaling after completing the movement. The grip should be such that the forearm is perpendicular to the ground when the forearm moves to the lower part. Do not fully extend your arm, as this will reduce the exercise on the triceps. The barbell only moves up and down overhead, so the exercise is evenly distributed between the front and side deltoids.

Barbell Behind-the-Neck Press

3. Perform other variations of the action. To focus on your front deltoids, press the bar upward from your chest only, moving your elbows slightly forward as you press the bar upward while still overhead. The typical barbell press is performed while standing and pressing upward from the chest, but be careful, this can increase stress on the spine.

4. Common mistakes.

1. Please make the movements as large as possible.

2. The grip should not be too narrow or too wide.

3. Do not force your hips forward.

I have explained in detail above how to train deltoid muscles with barbells. You can do it according to the movements explained above, but I want to warn you that although exercise is good for your body, you must be careful to do it within your ability. Blindly practicing without considering your physical condition may cause a burden on your body and may affect your health.