Anterior deltoid

Many male friends want to have beautiful body curves, and the more obvious the muscles on their body, the more proud they will be. What I want to talk to you about today is the anterior deltoid. It is relatively difficult to exercise the muscles in this area. You need to persist in exercising and be targeted, so that the effect will be better. If you also want to exercise your anterior deltoids, you can read on.

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 an introduction to some exercises for the anterior deltoid muscle. I believe that after reading it, everyone knows how to exercise the anterior deltoid muscle. If you know how to do targeted exercises and have persistent patience, you will soon see your anterior deltoid muscles growing stronger. This is the beauty of muscles.