How to train deltoid muscles at home

What methods should we use to exercise the deltoid muscles at home? The training of deltoid muscles is a complicated method. If you don't exercise the deltoid muscles well, you won't get good fitness results after a long time of exercise. When doing deltoid muscle exercises at home, you usually choose to do it in the form of sports. However, many people choose to do it in the gym. However, if you choose to do it at home, many people feel very constrained. So how to exercise the deltoid muscles at home?

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: Use the pyramid training rule to stimulate the lateral deltoids.

Four years ago I was walking outside the gym one day 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 thinking about it, I felt that I was missing out on something valuable 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 lateral raises with 30 lb dumbbells, 15 with 40 lbs, 10 with 50 lbs, and 8 with 60 lbs. Then continue in reverse order until you have reached 25 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.

If you want to develop good deltoid muscles, then it is most reasonable to do it in this way. When exercising the deltoid muscles, in addition to the exercises we introduced above, there are many other exercises that can help us exercise the deltoid muscles, but everyone must reduce damage to their body every time they choose to exercise.