Best exercises for the middle deltoid

Building deltoid muscles is a result of research on an extraordinary movement. However, everyone's physical condition is different, and the requirements for movement are completely different. Therefore, everyone needs to pay attention to the fact that the movements must be suitable for themselves. There should also be standardized and standard movement exercises, so the best movement for the middle bundle of the deltoid muscle should be able to play a very important role. So what are the best exercises for the middle deltoid?

Action 1: Standing barbell press, use a constant weight, do 10 times in each set, push the barbell up after it drops to a certain level, and maintain movement and control throughout the entire process. Pay attention to the hand grip distance when training this action, concentrate the strength on the shoulders when pushing up, lower the arm force, and fully feel the shoulder stimulation.

Action 2: Seated dumbbell press. Use a gradually increasing or constant weight. Do 10-8 times per set. Like the barbell press, the dumbbells should be lowered to a certain level before being pushed up. Ensure full movement and continuous shoulder contraction. This action has the same key points as action 1.

Action 3: Standing dumbbell lateral raise. This action uses super-drop sets to complete the training. In the first set of training, use medium weight to complete 10 dumbbell lateral raises. Without resting, reduce the weight to light weight and complete 10 dumbbell lateral raises again as one set.

Action 4: Standing EZ bar/straight bar pull-ups, supersets, two different grips, complete 10 pull-ups with the EZ bar without resting - 10 pull-ups with the EZ bar as a set, same as action 3, choose the right weight to complete the superset

Action 5: Stand and raise the dumbbells alternately in front of you. Use a constant medium weight that suits you. Do 12 times in each set (each side). Pay attention to the posture of holding the dumbbells in this action. Hold the dumbbells with your palms facing down, not with your palms facing up. Holding the dumbbells with your palms facing up will put great pressure on your wrists, so be sure to pay attention to this small detail.

Action 6: Use fixed equipment to do push-ups, using a constant weight, and do 12 times per set. When doing this action, you must control the speed and not do it too fast.

Action 7 + Action 8: form a superset - complete action 7 using a kettlebell to do front raises (note that the movement requires squatting to a certain degree) 12 times, then do it directly without rest - Action 8 using a barbell to do front raises 10 times as a set. Note: if there are no kettlebells in the gym, you can use suitable dumbbells/barbell plates instead.