How to train the middle deltoid muscle

The middle bundle of the deltoid muscle is a part. If there is muscle in this part, it is very good for men. It is also the most critical part of the charm of male warriors. If there is muscle in the middle bundle of the male deltoid muscle, then the man will look healthier. Therefore, people often exercise the middle bundle of the deltoid muscle to make the middle bundle of the deltoid muscle look healthier. However, there are many ways to exercise. So how do we exercise the middle bundle of the deltoid muscle?

The dumbbell straight-arm lateral raise mainly strengthens the middle bundle of the deltoid muscle, which is beneficial for increasing the width of the shoulders and is particularly effective in correcting sloping shoulders and narrow shoulders. Since the lateral raise is mainly horizontal abduction in the coronal plane, it has a significant effect on the training of the middle bundle of the deltoid muscle, while the anterior and posterior bundles are not involved much.

Target training area: Middle deltoid muscle

Action essentials:

1. Stand naturally with your feet shoulder-width apart, tuck in your stomach, chest up, back straight, keep your body stable, hold the dumbbells with both hands and let them hang on both sides of your body, elbows slightly bent, fists facing forward.

2. Hold the dumbbells with both hands and lift them to both sides at the same time until your upper arms are parallel to the ground. This will keep the deltoid muscles tense, and the weight of the dumbbells will no longer fall on the deltoid muscles beyond this position; then slowly lower them back to the original position and repeat.

Note:

1. When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. When the dumbbells are lifted to both sides, simultaneously turn your wrists upward to slightly higher than your thumbs until they are lifted to the highest position; when the dumbbells fall, turn your wrists back.

2. When lifting or lowering the dumbbells, the upper body is not allowed to swing back and forth to lift them with strength, but shrugging is allowed; do not lift the dumbbells by swinging them; do not lean forward! Keep the dumbbells at your side.

3. Using medium weight to complete the movement is more effective on the middle bundle of the deltoid muscle than using heavy weight.

1. Hold a dumbbell in one hand and hold something with the other hand, such as an adjustable incline bench or machine stand; lean your body slightly toward the side holding the dumbbell.

2. Let the dumbbells slightly touch your sides, then raise your arms to your sides until the dumbbells are above your shoulders. Pause at the highest point, then slowly lower the dumbbells back to your side. Repeat the action.

3. Breathing tips: inhale when raising your arms, and exhale when you lower your arms.

Note:

1. When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. Lateral raises generally require straight arms, but slightly bending the elbows or even flexing the arms can avoid using joint movement to leverage force when impacting heavy weights, thus protecting the elbow joints.

2. When lifting the dumbbells to both sides, simultaneously turn your wrists upward to slightly higher than your thumbs until they are lifted to the highest position; when the dumbbells fall, turn your wrists back.

3. When lifting or lowering the dumbbells, the upper body is not allowed to swing back and forth to lift them with strength, but shrugging is allowed; do not lift the dumbbells by swinging them; do not lean forward! Keep the dumbbells at your side.

The above method is used to exercise the medial bundle of the deltoid muscle. When exercising the medial bundle of the deltoid muscle, you can also use a lot of fitness equipment. Different fitness equipment will have different effects during exercise. So when choosing fitness equipment, it is best to choose one that suits you and is helpful to you. However, if you are just starting to exercise, don't choose equipment that is too heavy, as this will be very stressful for your body.