How to train the anterior deltoid

If a man has muscles in the anterior deltoid, he will look more attractive. The muscles of a man make him look healthier and more mature. However, if you want to train muscles in the anterior deltoid, it may not be that simple. However, many people are willing to persist and work hard. Then, muscles will soon be built in the anterior deltoid. So how should we train the anterior deltoid?

The anterior deltoid is a muscle located just below the shoulder. If the anterior deltoid is developed, the other deltoid parts will soon follow. If you want to have a figure like this, you have to work hard and persist.

Mainly train the anterior, middle and posterior deltoids.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

Key points for various push-up exercises:

1. For seated press, use an incline board at an angle of 80-85 degrees, with your back completely against the incline board.

2. When doing barbell or machine press, use a grip that is several centimeters wider than shoulder width.

3. When you start the push-up, try to keep your elbows back so that they are basically in the same plane as your hands when you approach the top of the rep.

4. When you stop pushing up, just fix it briefly, so that the triceps bear most of the load at this time.

5. When descending from the top, the elbows move slightly backward.

6. Do not pause when returning to the starting position, and continue with the next one

7. Keeping your wrists tense during exercise and turning your wrists forward or backward will increase the risk of wrist and shoulder injuries.

8. Pressing behind the neck feels most comfortable when the hands and elbows are in the same plane.

9. For the behind-the-neck press, lower the machine back down comfortably before the next exercise.

10. Once you start the exercise, the only thing that should move is your arms, and your body should remain still during the pause at the top.

Lateral raise: mainly exercises the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

The above is the training method of the anterior deltoid muscle that we introduced. If you want to train the anterior deltoid muscle well, you must persist in the exercise. If you can't persist, then all the previous efforts will be abandoned halfway. When practicing the anterior deltoid muscle, you must pay attention to the posture we must master during the exercise. The effect of the exercise will be better if the posture is regular.