How to train the deltoid muscle better

People who love fitness know that if the deltoid muscles are well trained, they will look very strong and stylish. Moreover, having a strong body can easily give a sense of security to loved ones. Therefore, how to train the deltoid muscles well has become a problem for men. Indeed, fitness is also a matter that requires skills. Well, I will explain to you in detail below how to train the deltoid muscles better. I hope you will understand.

The deltoid muscle is commonly known as the "tiger head muscle" because its shape protrudes from the upper arm, resembling a tiger's head. In addition, the well-developed deltoid muscle is relatively large and appears very powerful, so it is also a symbol of strength. Training your deltoid muscles can increase shoulder width.

Exercise method:

1. Front toe raise:

Starting position:

Stand with your legs straight and your chest and stomach in. Hold dumbbells or a barbell with both hands and let your arms hang down in front of your legs.

Action process:

Hold the bell with straight arms and lift it up to slightly above shoulder level. Stay still for one second, then slowly lower your arms straight back in front of your legs. If you use dumbbells, you can do it with each hand once, alternating continuously.

Points to note:

When raising and lowering, keep your body upright, your arms straight, and focus your mind on your deltoid muscles.

2. Middle beam lateral raise:

Starting position:

Stand with your feet naturally apart, holding dumbbells in both hands, hanging down on both sides of the body.

Action process:

Contract your deltoid muscles, raise your straight arms to the sides and up until they are slightly above your shoulders, stay still for one second, and then slowly lower your arms to a hanging position.

Breathing method:

Exhale when lifting up, for 2 to 4 seconds, and inhale when lowering, for 2 to 4 seconds.

Points to note:

When raising and lowering, keep your body upright, do not sway or bend, and keep your arms straight.

3. Middle beam side pull:

Starting position:

Stand upright with one foot on one end of a handle or rubber strip of the tensioner. The other hand is placed on the waist.

Action process:

Contract your deltoid muscles and use one hand to pull the tensioner or rubber strip to the side and up to shoulder height. Use your other hand to press hard on your waist to maintain balance. After pulling up to the highest point, stay still for one second, and then, while continuing to exert force on the deltoid muscles, allow the tension spring or rubber strip to slowly relax to the starting position. After one shoulder is no longer able to pull up, switch to the other shoulder.

Breathing method:

Exhale when pulling up for 2 to 4 seconds, and inhale when lowering for 2 to 4 seconds.

Points to note:

When pulling up, do not sway your body to gain leverage. This exercise can also be done with dumbbells, lying on your side.

4. Bend over and side raise:

Starting position:

Stand with your feet apart, bend forward 90 degrees, hold dumbbells in both hands, and let your arms hang straight below your shoulders.

Action process:

Contract your posterior deltoids and raise the dumbbells out to your sides with straight arms until they are parallel to the floor. Stay still for a second, then slowly lower your arms.

Breathing method:

Exhale when lifting up, for 2 to 4 seconds, and inhale when lowering, for 2 to 4 seconds.

Points to note:

When raising and lowering the dumbbells, keep your body stable and do not sway. Focus your mind on the posterior deltoid muscles. Before lifting, you must completely relax, and when you reach the highest point, you must completely contract. This exercise can also be done lying prone on a bench.

5. Rear upright press:

Starting position:

Pull the barbell from the floor to your chest, standing upright.

Action process:

Push your arms straight up until they are fully extended, hold still for one second, and let the barbell slowly drop to your chest.

Breathing method:

Exhale when lifting up, for 2 to 4 seconds, and inhale when lowering, for 2 to 4 seconds.

Points to note:

Do not swing your body when raising and lowering the barbell. This movement also has a great training effect on the triceps of the upper arm. If the barbell is lowered to the shoulders behind the neck, it will have a greater training effect on the posterior deltoid muscle, which is called behind the neck press. Pressing the chest and back of the neck can also be done while sitting on a bench. You can also use dumbbells, raising and lowering your left and right arms alternately at the same time. By doing this, you can inhale when raising and lowering, and exhale when you are still.

After the above introduction, I believe everyone already knows how to train the deltoid muscles better. I have also introduced to you how to do it in great detail, including some key points that need attention. So if you want to train your deltoid muscles well, please remember the things introduced above carefully first, and then exercise more appropriately.