What is the deltoid training program?

There are many skills and requirements for physical exercise, which are related to the part of the body that the patient exercises. Some people exercise the whole body, so the movements are different. Those who exercise a certain part should be more cautious. The exercise postures they choose are also related. For example, if a patient is doing deltoid muscle training, then the patient should arrange a deltoid muscle training plan. After the arrangement, the patient will know the exercise method to achieve deltoid muscle fitness. So what is the deltoid muscle training plan?

Dumbbell side (front) raise + barbell (dumbbell) shoulder press

First, take a pair of dumbbells that can normally do 12-15 times/set of lateral (front) raises, but in this plan you are only required to do 8-10 times a set with this weight. Because the training intensity of this plan is very high, you are required to keep the movements as accurate as possible. Keep your elbows slightly bent during training. For each lateral raise or front raise, pause at the highest point for at least 2 seconds before slowly lowering it, and continue to use explosive force to perform the next movement quickly.

Do not rest after finishing the last lateral raise or front raise. Immediately do the barbell (dumbbell) shoulder press. When doing the shoulder press, use a training bench with a backrest. Hold the dumbbells at ear level and use a half-range movement, stopping just 8 inches above your head and with your arms far from straight.

Do not lock your elbows at the top of the movement. Locking it out will shift the pressure from your deltoids to your triceps. When practicing each exercise, you should pay attention to keeping a certain bend in your elbows at the top of the movement. Keep your elbows out to the side and back in line with your shoulders. This is a great way to isolate the shoulder and prevent the elbow from locking. Tilt the hand so the pinky is higher than the thumb at the top of the movement. This increases the stress on the middle deltoid. And so on, do 5-6 sets. If you have enough energy, it is recommended to do 2-3 more sets!

After the previous superset training, your deltoid muscles have swelled up like chicken blood! Let's continue with the next action:

Prone dumbbell lateral raise + puller back extension

These two sets of movements mainly target the posterior bundle of the deltoid muscle and the upper back muscles. Method: first take a pair of dumbbells (dumbbell weight is the same as above) and do prone lateral raises quickly. The requirements are the same as the lateral raises. Keep your elbows slightly bent, hold the bells with both hands and raise them to both sides until your upper arms are parallel to your back (or slightly higher), pause for 1-2 seconds, and put down the dumbbells to return to the original position. Repeat 8-10 times until you feel that the posterior deltoid muscles can get a better contraction.

Throughout the movement, keep your mind focused on the contracting muscle groups. After completing the prone lateral raise, do not rest, and immediately do the lateral extension with a puller. Stand in the center of the pulldown, cross your arms in the center of your forearms, and hold the bar on the other side with both hands, with your elbows slightly bent. Extend your arms back, keeping your elbows bent. Do this set of movements 5-6 times. Of course, if you have plenty of energy, it is recommended to do 2-3 more sets!

After finishing this series of supersets, the entire deltoid muscle is almost exhausted. At the end of the plan, use light dumbbells to do 2 sets of side (front) raises + barbell (dumbbell) shoulder presses (20-25 times)---the purpose of this action is to squeeze out the last bit of muscle strength, so that the muscles and lines can be trained to the maximum!

What is the deltoid muscle training plan? Patients do deltoid muscle training mainly by using dumbbells. There are more action groups in the complete exercise with dumbbells. During training, attention should be paid to the protection of joints. The time of each exercise should be controlled well because of the weight of the dumbbells. If the exercise time is too long, the body will become overly tired, which can be relieved after making a plan. There is a time plan for each exercise, a care plan for the body after exercise, etc. Each plan must be practiced before it is executed.