How to train the back deltoid muscles?

Fitness is a healthy way to exercise the body, and it can make you have very good muscle lines. Girls believe that they all hope that their boyfriends have some muscles, which will make them feel safe, and the perfect muscle lines also look very manly. It can be said that for single men, fitness not only exercises the body, but also can maintain a good figure and attract girls' attention. The back deltoid muscle is a part of the body muscle that is not easy to train, so how to train the back deltoid muscle?

The fitness coach teaches you how to train perfect deltoid muscles. Here's how to train deltoid muscles:

The shoulder muscles consist of: deltoid and trapezius.

The deltoid muscle and its origin and insertion:

Location: Under the skin of the shoulder. The muscle bundle is divided into three parts: anterior, middle and posterior.

Origin: The anterior muscle bundle originates from the lateral half of the clavicle, the middle muscle bundle originates from the acromion, and the posterior muscle bundle originates from the scapula.

Insertion: deltoid tuberosity of humerus.

Tools/Raw Materials

Dumbbells, barbells

Training bench

Methods/Steps

1. Seated shoulder barbell press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraspinatus.

Starting position: Hold the horizontal bar with both hands, the distance between them is the same as that of shoulders, and lift the barbell to the shoulders with palms facing up. Keep your chest and waist tight, look

Ahead. Action process: Inhale, push the barbell upwards against your face until your arms are straight above your head. After reaching the "peak contraction" position, pause

Dun. Then, exhale and return to the starting position.

2. Standing shoulder barbell press:

In the final stage of the push-up, you can use your lower limbs to assist in completing a few more reps to intensify the stimulation to your muscles. (picture)

Also 4-6 sets, 8-15 times each set.

3. Seated dumbbell shoulder press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraspinatus.

Starting position: Sit on a training chair, lean your upper body slightly back, keep your back close to the backrest, and spread your feet naturally. Pull your shoulders back, tighten your abdomen, and look forward. Hold a dumbbell in each hand and place them outside your shoulders. Action process: Inhale, push the dumbbells upward, and use the shoulder joint as the fulcrum to make the dumbbells on both sides form an arc and move directly above the head.

Focus on the top of your head. After reaching the "peak contraction" position, pause for a moment. Then, exhale, with the deltoid muscles

The tension is slowly returned to the starting position.

Key points of the movement: During the whole process of the movement, the upper body should always keep the chest up, abdomen in, waist tight, smooth and steady, and always control the dumbbells. The key point of this movement is that two arc-shaped motion trajectories must be formed during the push-up and return processes, and the straight up and down force points will be transferred to the trapezius and triceps.

Do 4 sets of 8-12 reps.

4. Standing dumbbell arm lateral raise:

Target muscles: Middle deltoid.

Synergistic muscles: Coracobrachialis, trapezius, infraspinatus.

Starting position: Stand naturally, hold a dumbbell in each hand and place it in front of your body, with your elbows slightly bent and your knuckles facing forward. (picture). Action process: Inhale, hold the dumbbells in both hands and lift them to both sides at the same time, with elbows slightly bent. Keep the

100o---120o, raise until both upper arms are parallel to the ground or slightly above the horizontal position. After reaching the "peak contraction" position,

Pause. Then, exhale and return to the starting position.

Key points of the movement: fix the elbow joint, lead the shoulder to the elbow, and lead the elbow to the hand. Don't grip the dumbbells tightly, but let them hang at the fingertips to ensure optimal force on the deltoids.

Do this exercise 4-6 sets, 8-15 times each set.

The above introduces how to train the back deltoid muscles. In fact, if you want to train out more perfect lines, I suggest that you should find a professional fitness coach to set up a fitness plan suitable for you according to your own situation. Don't practice casually by yourself. You must practice correctly, otherwise it may make your body lines look strange.