What are the exercises for deltoid muscles?

Many people don’t know where the deltoid muscle is. The deltoid muscle is actually the location of the triceps capitis. Exercising the deltoid muscles can help highlight the muscles of the upper arm. After a certain amount of exercise, the muscles of the upper arm, that is, the deltoid muscles, will be more developed, making the shoulders wider. Many fitness coaches or people with well-developed muscles have better-looking deltoid muscles. Next, let’s take a look at how to exercise your deltoid muscles!

First, shoulder exercises are mainly to make the shoulders broader, so we should focus on training our deltoid muscles. The deltoid muscles are mainly trained with dumbbells. If you use a barbell, you must have trained for a period of time. It is not recommended for beginners.

Second, I can tell you responsibly that if you exercise your deltoid muscles, you can quickly and effectively widen your shoulders and improve your body shape. Before exercising, we must constantly move our hands up and down. This is a key warm-up exercise to avoid injuries.

Third, after the warm-up exercise, we should exercise by holding dumbbells with arms hanging down and looking forward. Then we are ready. Then we should squat down slowly, stop when the knees and thighs are at right angles, and then stand up slowly. Repeat this twenty times, for a total of three sets.

Fourth, the second exercise method is that we need to hold the dumbbells with both hands, and raise them horizontally in front of us with straight arms. After raising them horizontally, we must keep still and exert force for two seconds. At this time, we need to hold the dumbbells with both hands and raise them straight up with straight arms. Lift them up slowly, and lower them slowly as well. This will avoid injuries and help increase muscle pressure.

Fifth, after we have done the above two exercises, if we feel that we have made rapid progress, we can start adding new movements in about a month. Everyone can sit on a chair, then hold the dumbbells with both hands wide, and lift the dumbbells from the back of the neck along the occipital area with arms straight. This exercise is very effective for the deltoid muscles.

Rear upright press

Starting Position

Pull the barbell from the floor to your chest, standing upright.

Action process

Push your arms straight up until they are fully extended, hold still for one second, and let the barbell slowly drop to your chest.

Breathing method

Exhale when lifting up, for 2 to 4 seconds, and inhale when lowering, for 2 to 4 seconds.

Points to note

Do not swing your body when raising and lowering the barbell. This movement also has a great training effect on the triceps of the upper arm. If the barbell is lowered to the shoulders behind the neck, it will have a greater training effect on the posterior deltoid muscle, which is called behind the neck press. Pressing the chest and back of the neck can also be done while sitting on a bench. You can also use dumbbells, raising and lowering your left and right arms alternately at the same time. By doing this, you can inhale when raising and lowering, and exhale when you are still.

The above are exercises that can help improve the deltoid muscles. The shoulders are a very obvious position. If the deltoid muscles are well developed, the body will be stronger and more symmetrical. A man with well-developed deltoid muscles can add to his charm and make women feel safe. If a man has weak shoulders, he will naturally be less attractive than a man with well-developed shoulder muscles.