What is the most effective way to train deltoid muscles?

How to connect the deltoid muscles most effectively? This is indeed a question that people who like to exercise like to ask, because if you want to exercise a good body, you can't just exercise casually. Sometimes you may have put in a lot of effort, but your body still hasn't improved much. This may make us very distressed, and we don't know what to do. So, how to connect the deltoid muscles most effectively?

How to Train the Deltoids Broad shoulders built up by huge and full deltoids are an indispensable and important part of a super physique. So don't try to build your physique easily unless you learn how to train it. The first thing the judges notice about the contestants is their deltoids, and usually the first impression of bodybuilders is their broad shoulders. Broad shoulders can make a physique more perfect, but a pair of weak deltoids will ruin that perfection. Therefore, the training of the deltoid muscles cannot be left to chance. We must seriously learn how to train the deltoid muscles, even the subtle differences in the movements. Any attempt to cover up a bad spot will cause you a lot of trouble down the road. I hope everyone can face this problem squarely and then concentrate on improving their training level, then your success will be inevitable.

Let's start with the classic deltoid training and pay attention to its training rules.

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 the front or side. Different exercises for the back shoulder.

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. 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 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 30-pound dumbbells, 15 reps with 40-pound dumbbells, 10 reps with 50-pound dumbbells, and 100 reps with 60-pound dumbbells. 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.

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 to 25 warm-up exercises and four sets of 10 to 15 formal training.

■Alternating dumbbell front raise 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 lifting 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 the 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. Do this exercise 3 sets, 10 to 15 times each set.

■Upright rowing can also be done with dumbbells. Using a barbell gives you more control over the movement. Hold the bell in front of your body with your arms straight, with a grip distance of 10 cm. Then keep the barbell close to your body, slowly pull it up to nose height, and return to the original position. When doing this exercise, many people do not reach high enough and do not lower all the way down. The purpose of lowering to the bottom is to better stretch the muscles. When lifting the barbell, pay attention to controlling the rhythm and keeping the torso upright so that the main muscles being trained are stimulated to the maximum extent and their growth is promoted. Do this exercise 3 sets, 10 to 15 times each set.

The following training plan is for your reference.

Primary training: Smith press or seated barbell press 4 sets of 10-15 reps Dumbbell lateral press 4 sets of 10-15 reps

Advanced training: Smith press or seated barbell press 4 sets of 10-15 reps Front raise 3 sets of 10-15 reps Lateral raise 2 sets of 25, 15, 10, 8 reps Bent-over fly 3 sets of 10-15 reps Upright row 3 sets of 10-15 reps

The upright pull-up is one of the main exercises for developing the deltoid muscles. This exercise can be performed with a barbell, dumbbells, or a pull-up bar. The narrow grip upright pull-up mainly exercises the anterior deltoid and the trapezius muscles on the side of the shoulder. Wide-grip upright pull-ups and pull-up with a cable mainly train the anterior and middle bundles of the deltoid muscles.

The pull-up movement is relatively easy to master. The key is to use the strength of the shoulder girdle muscles to drive the arms upward, while the upper body must not swing back and forth. The preparatory posture is to stand with feet shoulder-width apart, arms hanging down holding bells, with the backs of hands facing forward. When using a narrow grip, the two hands are about one palm apart; when using a wide grip, the distance between the two hands is 2-3 palms wider than the width of the shoulders. To practice pull-ups with a puller, step on one end of the puller (or rubber belt) with both feet and hold the other end of the puller (belt) with both hands. During the entire process, you should always use the strength of your shoulder muscles. First, lift your upper arms upward, keep your hands close to your body, pull the barbell to a position above the sternum (close to the chin), and then slowly return to the original position. When pulling, the elbows should be as high as possible, and you should not use the upper body swinging back and forth to gain strength.

What is the most effective way to exercise the deltoid muscles? I believe that after the above introduction, everyone knows that if you want to exercise your body and train your deltoid muscles well, it does not mean that all movements will have the effect of exercising the deltoid muscles. We must choose the appropriate and correct exercise movements. So you can choose a few of the movements explained above, repeat the training every day, and I believe that you will soon get a relatively good result.