How to train deltoid muscles?

What methods should we use to train the deltoid muscle? For many people, training the deltoid muscle is a very difficult thing, because the deltoid muscle is a whole triangle, whether it is the front bundle, the back bundle, or the middle bundle, it is very troublesome to do muscle exercises, and it may not be successful, but the efforts will definitely be rewarded. If you want better results, you must persist for a long time. So how should you train the deltoid muscle well?

Learn about the deltoid muscle: It is located in the shoulder and is triangular in shape. It originates from the lateral segment of the clavicle, the acromion and the scapular spine, and the muscle bundles gradually converge into the deltoid muscle outward and downward, ending at the deltoid tuberosity of the humerus. The upper end of the humerus is covered by the deltoid muscle, making the shoulder joint round and bulging. If the shoulder joint is dislocated downward or the deltoid muscle is paralyzed and atrophied, the "square shoulder" sign may form. The deltoid muscle is one of the sites for intramuscular injections.

Exercise method 1: Dumbbell shoulder press: Take a sitting position as an example, and stand up straight. Keep your chest up, abdomen tight, and back firmly against the backrest. Using your shoulder joints as the axis, hold the dumbbells with both hands and raise them in an arc from the outside of your shoulders until the two dumbbells almost touch each other above your head. Pause, keep your elbows outward, and return to the original route. Exhale as you raise the dumbbells, and inhale as you lower them. The movement trajectory of the bells on both sides should follow the movement direction of the middle bundle of the deltoid muscle, similar to a fan, which is the key point of this movement. Lifting and lowering straight up and down may transfer more force points to the upper arms or other parts of the body, which will weaken the force and stimulation of the deltoid muscle. Because dumbbells are more flexible and move in an arc, you should focus on controlling the weight throughout the entire movement, and concentrate on keeping the movement standard and weight to maximize the effect on the target muscles. When practicing standing postures, you must be careful to avoid using leverage.

Exercise method 2: Barbell shoulder press: Hold the bar comfortably with your hands slightly wider than your shoulders, and lift the barbell to your chest at shoulder height in preparation. Concentrate the strength of the anterior deltoid muscles, use as little assistance as possible from other parts of the body, and push the barbell upward until your arms are fully extended. Let the barbell stop above your head. After about 1 second, slowly lower the barbell to the chest and shoulder height position in the ready position. Exhale while lifting the barbell and inhale while returning it to its original position, or vice versa. Avoid shaking your body during the movement. Do not swing, and do not use force to push up. To avoid borrowing force, this movement can also be performed in a sitting position.

If you use these favorable methods to exercise the deltoid muscles, you can get good results. When exercising the deltoid muscles, you should raise them high and stretch them when you need to. With such active cooperation, the exercise effect of the deltoid muscles will be the best. When exercising the deltoid muscles, you can use some useful equipment if necessary. In addition to the two types introduced above, there are many other equipment that you can use when exercising the deltoid muscles.