How to exercise the deltoid muscles

The method of exercising the deltoid muscle is very simple. It depends on whether you have the time and energy to exercise it. The deltoid muscle is also called the tiger head muscle. It is a symbol of strength, so you should practice it more. It looks like a triangle, so it is called the deltoid muscle. I will explain the exercise method in detail. The movements are very simple. Pay attention to the importance of breathing during the exercise. You can choose to lift barbells to exercise your deltoid muscles.

Tools/Raw Materials

Dumbbells, barbells

Training bench

Methods/Steps

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. (picture)

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

.3. Seated dumbbells

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. (picture). 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.

.

As mentioned above, I hope to give you a reference. You need to insist on doing several reps in each set. If you exercise every day for a long time, your triceps will form a triangle. This is inseparable from lifting the barbell. When lifting the barbell, the deltoid muscles will be pulled along, so they will be exercised. You can go to the gym for this exercise if you have time, and you can do it at home if you don’t have time.

.

4. Standing dumbbell arm lateral raise:

Target muscles: Middle deltoid.

Synergistic muscles: Coracobrachialis, trapezius, infraspinatus.

Starting position: Stand naturally, hold a dumbbell in each hand and place it in front of your body, with your elbows slightly bent and your knuckles facing forward. (picture). Action process: Inhale, hold the dumbbells in both hands and lift them to both sides at the same time, with elbows slightly bent. Keep the

100o---120o, raise until both upper arms are parallel to the ground or slightly above the horizontal position. After reaching the "peak contraction" position,

Pause. Then, exhale and return to the starting position. (picture).

Key points of the movement: fix the elbow joint, lead the shoulder to the elbow, and lead the elbow to the hand. Don't grip the dumbbells tightly, but let them hang at the fingertips to ensure optimal force on the deltoids.

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

5. Bent-over dumbbell lateral raise

Target muscles: Rear deltoids.

Synergistic muscles: teres major, trapezius, infraspinatus.

Starting position: Stand with feet slightly wider than shoulders, legs slightly bent, upper body bent forward parallel to the ground, back straight, head slightly raised.

Hold a dumbbell in each hand and let it hang in front of your legs, with your elbows slightly bent and your knuckles facing forward (picture). Action process: Inhale, hold the dumbbells in both hands and lift them to both sides at the same time, until both upper arms are at the same height as the shoulders. To the "peak contraction" position

Then, pause. Then, exhale and return to the starting position. (picture).

Key points of the movement: During the entire movement, the angle between the upper arm and the forearm should always be maintained at 100o-120o, and should not be less than 90o, otherwise the force point will be transferred from the deltoid muscle to the trapezius muscle and other synergistic muscles. During the entire process, the deltoid muscle is in a state of continuous tension.

Breathing method: inhale when lifting up and exhale when falling down.

Do 4-6 sets of 10-15 reps.