What are the methods of freehand deltoid muscle training?

The deltoids refer to the anterior, middle and posterior muscles of the shoulder. Usually it is better to use equipment for exercise, but if you are a busy person and don’t have time to go to professional fitness, in fact, the bodyweight exercise method is also good. It should be noted that the training volume may be larger. After all, if you want to professionally exercise your deltoid muscles without equipment, it will be worse.

Broad shoulders are one of the main signs of male bodybuilding. The deltoid muscles in the shoulders have three bundles: anterior, middle and posterior. Dumbbells are undoubtedly the best choice for exercising the three different groups of deltoid muscles. But it doesn't mean there is no way to do it with bare hands. Generally speaking, there are comprehensive training methods that involve training the deltoid muscles, such as pull-ups for the back and push-ups for the pectoralis major.

1. Anterior deltoid:

Push-ups: When doing push-ups, place your hands a little forward, with your hands wider than your shoulders, to put more pressure on the front.

Front pull-ups:

2. Rear deltoid muscle:

Behind-the-Neck Pull-Ups

3. Middle deltoid muscle:

The middle bundle is also the most important part of the deltoid muscle. It is difficult to exercise with bare hands. You can only do handstand push-ups. Pay special attention to safety. If you have dumbbells, dumbbell seated press and lateral raise are recommended.

There are many ways to exercise the deltoid muscles with bare hands, which are briefly introduced above. Sit-ups and push-ups are all good methods. On the one hand, they will exercise the deltoid muscles, and at the same time, the chest muscles, waist and abdomen muscles will also be well exercised. The key is to persist. As long as you persist, you will get better results.