How to train the deltoid muscles

Nowadays, men love to train their muscles, because many men use muscles as a way to show off. Men with muscles feel very proud of themselves. This is not without reason. For many girls, when choosing a partner, they don’t like to choose a man who is polite, but prefer to choose a man who makes them feel safe and can protect themselves. This is a man with muscles. So what methods can men use to train deltoid muscles?

Dumbbell shoulder press: Take a seated position as an example, and stand up straight. Keep your chest up, abdomen tight, and back firmly against the backrest. Using your shoulder joints as the axis, hold the dumbbells with both hands and raise them in an arc from the outside of your shoulders until the two dumbbells almost touch each other above your head. Pause, keep your elbows outward, and return to the original route. Exhale as you raise the dumbbells, and inhale as you lower them. The movement trajectory of the bells on both sides should follow the movement direction of the middle bundle of the deltoid muscle, similar to a fan, which is the key point of this movement. Lifting and lowering straight up and down may transfer more force points to the upper arms or other parts of the body, which will weaken the force and stimulation of the deltoid muscle. Because dumbbells are more flexible and move in an arc, you should focus on controlling the weight throughout the entire movement, and concentrate on keeping the movement standard and weight to maximize the effect on the target muscles. When practicing standing postures, you must be careful to avoid using leverage.

Barbell shoulder press: Hold the bar comfortably with your hands slightly wider than your shoulders, and pull the barbell to shoulder height in front of your chest to prepare. Concentrate the strength of the anterior deltoid muscles, use as little assistance as possible from other parts of the body, and push the barbell upward until your arms are fully extended. Let the barbell stop above your head. After about 1 second, slowly lower the barbell to the chest and shoulder height position in the ready position. Exhale while lifting the barbell and inhale while returning it to its original position, or vice versa. Avoid shaking your body during the movement. Do not swing, and do not use force to push up. To avoid borrowing force, this movement can also be performed in a sitting position.

Dumbbell or barbell raised in front of you: Stand up and hold the dumbbells or a barbell hanging in front of you with both hands. The grip should be shoulder-width apart. Lift the dumbbells (barbell) forward and upward until it is above the level of your sight. Then, control and return to the original position and repeat the above movements. During the exercise, you should pay attention to keeping your body upright when lifting and lowering, with your arms stretched naturally and your mind focused on the anterior deltoid muscle. If you are afraid of injuring your waist, you can lean on an incline bench to complete the movement.

Lateral raise with equipment: Stand upright, chest out and abdomen in, bend hips and knees slightly, lean upper body slightly forward, hold opposite side pulling handles with palms facing backwards and cross them in front of the body, bend elbows slightly, and keep stable. Inhale, and at the same time, use your shoulders to pull your arms to both sides until they are level with your shoulders or slightly higher, with your palms facing down. Focus on controlling this for about 1 second to experience the "peak contraction" state of the target muscle. Exhale, maintaining the force intensity or tension of the target muscle when it is actively contracted, and slowly reduce the strength to restore the target muscle.

Everything we have introduced needs to be accomplished with the help of equipment. If you don't have any equipment, or don't want to go to the gym, then if you want to develop better and bigger deltoid muscles, you can go to a place with parallel bars in the community to practice. I believe many places have them. If not, then you can buy dumbbells and go home to exercise.