How to train the inverted deltoid muscle

How to train the inverted deltoid muscle well? This is a rather troublesome issue for many people who like fitness, because the inverted deltoid muscle is not like other muscles such as the biceps. If you want to train the inverted deltoid muscle well, you need to follow some rules that must be paid attention to. If you want the results of the inverted deltoid muscle training to be good-looking, the training process must also be more rigorous. Here I will tell you how to train the inverted deltoid muscle well.

Rule 1: Before you train your deltoids, understand their anatomy. The deltoid muscle is composed of three bundles: front, middle and back. When training your shoulders, you should not only train one muscle bundle, and do not concentrate on doing different exercises for the front, side and back shoulders.

Rule 2: Dumbbell press and lateral raise are the focus of training. My shoulder training starts with two movements: some kind of press and dumbbell lateral raise. The pushing motion stimulates the entire deltoid muscle, enlarging it and creating broad shoulders. Dumbbell lateral raises develop the lateral bundles, which can increase the width of the shoulders and enhance the visual effect. Broad shoulders and a slim waist will create a beautiful "V" shape for the upper body.

Rule 3: Using the pyramid training rule will stimulate the lateral deltoids. One year ago I was walking outside the gym wondering why I hadn’t developed the shoulders I had imagined, and my genetics allowed me to have the shoulders that were characteristic of a championship-caliber physique. After much thought, I felt that I had missed out on some valuable things in my training, which prevented my shoulders from getting wider. So I decided to develop the side beam using the pyramid method to see if there would be any changes.

After using this rule for two weeks, I was pleasantly surprised to find that my shoulders had become wider and thicker, a huge improvement. I finally broke through the obstacles using this practice and achieved great success. I do 25 reps of lateral raises with 25 lb dumbbells, 15 reps with 30 lbs, 10 reps with 35 lbs, and 5 reps with 40 lbs. Then continue in reverse order until you have reached 15 reps with 30 pounds. Do two circuits without any rest between exercises.

Rule 4: Don't neglect your trapezius and posterior deltoids. Symmetry is crucial in bodybuilding training. You need to build a coordinated and symmetrical physique and not have the idea that one part of the body is more important than another. In deltoid muscle training, the trapezius and posterior deltoid muscles are required to match the anterior and middle deltoid muscles. Therefore, it is recommended that you include bent-over flyes and upright rows in your shoulder training plan.

Rule 5: Don't neglect your joints, or you'll get injured. The shoulder joint is one of the high risk areas for training injury accidents. Even if you perform the movement with correct form, if the weight is too heavy, you will still be at risk of injury. Therefore, it is essential to do two sets of 20-25 warm-up presses before formal training.

Rule 6: All shoulder exercises should begin with the press. Push-ups can effectively increase the strength and volume of the anterior and middle deltoids. I do the front press with the Smith machine (you can also use a barbell), which is a great exercise for developing the anterior and middle deltoids, followed by dumbbell lateral raises, bent-over flyes, and finally upright rows.

Rule 7: Recovery and adjustment are important. I usually train each body part twice a week. If you have strong shoulders, try stimulating this area twice a week. If you are working on developing your shoulders, then training your deltoids once a week is enough.

Rule 8: Focus on the technique. Every movement should be performed strictly and correctly. Please pay attention to the movement instructions I made below. If you train seriously, you can train your deltoid muscles better. Barbell Press You can do this exercise with a Smith machine or a barbell. Push the barbell up to the highest point, then lower it to your upper chest. Complete each press with strict control, and don't do it too quickly, otherwise the muscles will not be fully stretched and contracted. Don't rely on rebound to push the bar up at the bottom of the movement. It is recommended to do two sets of 20-25 warm-up exercises and four sets of 10-15 formal training.

Rule 9: In terms of weight selection, according to my simplest understanding, during warm-up exercises, it is enough to feel the muscles slightly warm after 20 to 25 reps with a light weight; in formal training, the muscles can obviously feel warm, sore and swollen after you can complete 10 reps and 15 reps in a set, and the weight in between is basically reasonable.

Alternating dumbbell front raises I do this exercise on an incline bench to increase resistance. This is a very challenging move, and of course I also do standing front raises. Hold the dumbbells in front of your thighs, slowly lift the dumbbell forward with one hand to a position high above your head, lower it with a controlled motion, and then start to lift it with the other hand. Many bodybuilders place the dumbbells on the outside of their thighs, which makes it easy to use leverage when raising the dumbbells forward, which is not advisable. To isolate your front deltoids, place the dumbbells in front of your thighs. Do this exercise 3 sets, 10 to 15 times each set.

Dumbbell lateral raises can be done sitting or standing. Start with the dumbbells in front of you, then slowly raise them to the sides until your arms are parallel to the ground. At this time, the middle bundle of the deltoid muscle should be fully tightened. Then control the weight and slowly lay it flat. A common mistake with this exercise is using too much weight so that you can't control it at the peak of the contraction.

Do this exercise 4 sets, 10 to 15 times each set. Bent-over flyes are the same as front raises, and you can also do them on an incline bench. Lie prone on an incline bench, hold dumbbells hanging at your sides, lift the dumbbells outward, and extend them as far as possible, then lower them back to the original position under control. Many people rush this exercise too much, so be careful to control the weight. If you don't get the dumbbells high enough, you'll reduce the stimulation to your rear deltoids.

Everything requires persistence, so even with the 9 principles of deltoid muscles, you still need to persist in exercising to achieve the effect.

After the above introduction, I believe everyone has a full understanding of how to train the inverted deltoid muscles. Indeed, physical exercise requires a gradual process, so you can't try to achieve success overnight. Excessive exercise may cause a greater burden on the body, so I suggest that everyone must create a suitable plan to strictly implement it.