How to train the anterior deltoid muscle?

How to train the anterior deltoid muscle best? The anterior deltoid muscle is the forearm. If there is muscle in this part, men will look more mature, more attractive, and more graceful. There are many ways to choose when training the anterior deltoid muscle. When training the anterior deltoid muscle, you can choose auxiliary tools to help you complete it, such as dumbbells, barbells, etc. So how to train the anterior deltoid muscle?

Deltoid muscle exercise introduction

1. Stand at attention and push up

Key areas of training: Mainly the deltoids and triceps, followed by the pectoralis major, trapezius and back.

Starting position: Grasp the bar with your hands shoulder-width apart and lift the barbell to your shoulders with your palms facing up.

Action process: Push the barbell upwards against your face until your arms are straight above your head. Then, slowly lower it back to your shoulders along the original path. Repeat.

Training points: When pushing up, do not lean your upper body backward. It is best to wear a weightlifting belt around your waist when exercising. Also, don't hold your breath when you push up.

2. Dumbbell Press

Key areas of exercise: This movement works the large muscle groups in the upper torso. For example: deltoids, trapezius, upper pectoralis, triceps, and upper back muscles.

Starting position: Hold the bells with both hands on both sides of your head

Action process: Push the dumbbells up vertically with both hands until both arms are straight. Then slowly lower to the starting position.

Training points: Dumbbell grip has greater freedom than barbell grip.

3. Prone Lateral Raise

Key areas of training: rear deltoid and upper back muscles.

Starting position: Stand with your feet shoulder-width apart, holding dumbbells with your palms facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back.

Action process: Hold the dumbbells with both hands and lift them to both sides until your upper arms are parallel to your back (or slightly above), pause for a moment, then put the dumbbells down and return to the original position. Repeat.

Training tips: If you bend your elbows and wrists slightly when holding the bells and raising them to both sides, you will feel that your deltoid muscles can get a better contraction. Throughout the movement, keep your mind focused on the contracting muscle groups.

If you want to train your anterior deltoid muscles well, then you can try the methods we introduced above. To train your anterior deltoid muscles well, you must protect your body and avoid over-tiring your body. It will not be successful in a short time when training your anterior deltoid muscles. If you want to succeed, it will take a long time. This is the best training method under such circumstances.