Make your deltoid muscles more visible! 5Mandatory exercises for the development of the muscles of the shoulder girdle.
Make your deltoid muscles even more attractive and strong with the following science-based tips to performing exercises that will help you to be at your best.
Read more about weight training shoulders.
The shoulders play a key role in almost every exercise on the upper part of the body. Due to their functionality and range of motion, as well as the potential is beautiful to bulge out from under a t-shirt, strong shoulders are needed to maximize performance and beautiful body. This article will help you. maximize shoulder muscles with effective exercises.
- See how to correctly complete all 5 exercises on shoulders!
- The structure of the shoulder and its functions
- Top Exercises Delta Exercises
- 1 / Bench with standing dumbbells
- 2 / Mahi with dumbbells on the rear deltas lying
- 3 / Machs with dumbbells or tumbling dumbbells
- 4 / Raising hands with weights
- 5 / Pulling to the horizontal bar with a neutral grip
- See how to correctly complete all 5 exercises on shoulders!
- The structure of the shoulder and its functions
- Top Exercises Delta Exercises
- 1 / Bench with standing dumbbells
- 2 / Mahi with dumbbells on the rear deltas lying
- 3 / Machs with dumbbells or tumbling dumbbells
- 4 / Raising hands with weights
- 5 / Pulling to the horizontal bar with a neutral grip
See how to correctly complete all 5 exercises on shoulders!
Useful Tips for Exercise Training Technique shoulders, all about how to do exercises on the deltas.
Watch the video from 04:19
The structure of the shoulder and its functions
Before you start training, it’s important to understand which ones the muscles you are going to strengthen and develop. Your shoulders consist of large deltoid muscles – medial, posterior and front – and shoulder rotator muscles that support spherical joint. The rotator muscles are composed of four muscles, – small round muscle, infraspinatus muscle, supraspinatus muscle and subscapularis – which help to perform rotational movements of the shoulder.
The deltoid muscles are the main force that leads to arm movement. The front muscles are used when the arm is in the shoulder pivots outward. Also anterior deltoid muscles work with the subscapularis muscle, pectoralis and latissimus back muscles to rotate the humerus inward so that the palms look down.
The back muscles are actively involved in lateral expansion, as for example, when doing traction exercises on a low block. Longitudinal the muscles help to move the shoulder back with full rotation, as for example, when raising the arms to the sides. They also perform the function lateral rotation of the shoulder, as when performing the exercise “reverse butterflies when the shoulder is turned out. An important function the deltoid muscle is also the support of the brachial head for prevent dislocations when lifting weights.
Top Exercises Delta Exercises
1 / Bench with standing dumbbells
Although many are used to doing this exercise sitting, it is still better to perform it in a standing position. So you can it is better to develop the growth of the shoulder muscles. And although you will raise less weight, standing press requires more stability. That is why you rather strengthen your whole body and add balance to it.
There is no doubt that the bench press with dumbbells performed with full a set of different muscle movements is the best exercise for development of the deltoid muscle. Research conducted in The University of Padova showed that the use of a wide range of movements when doing the bench press, makes you turn your elbows on 180 degrees and leads to a significant increase in electromyogram (EMG) pectoral muscles, anterior deltoid, medial, posterior deltoid, trapezius upper, middle trapezius muscle, long triceps head and small round muscle.
Exercise
If you do not stretch your elbows enough while doing the bench press shoulders, then you will be very surprised. Take weight use full range of motion and achieve results thanks to the following steps:
- Put your feet shoulder width apart, take dumbbells in both hands.
- Raise the dumbbells to eye level, bending your elbows under 90 degrees.
- Straighten your elbows 180 degrees, lift the dumbbells over head.
- Pause and slowly return to starting position.
2 / Mahi with dumbbells on the rear deltas lying
Forget about fitness equipment. Recent studies have shown that EMG activity of the posterior deltoid and infraspinatus muscle was higher with performing float in a prone position with a neutral position of the hands (palms facing each other) compared to pronated grip (palms facing down). Despite the fact that you most likely I want to perform this exercise on the simulator, but it’s better use regular dumbbells and bench. Free dumbbell weights allow you to not only get the optimal position of the hands, but also help isolate the posterior heads of the deltoid muscles and require more stabilization than simulators.
Exercise
- Lie face down on a flat bench. Socks must touch gender. For convenience, you can put rolled up under your forehead towel.
- Take dumbbells in both hands and bend your arms slightly in elbows.
- Start lifting the dumbbells, gradually lowering the shoulder blades together.
- Repeat. Maintain constant control and tension throughout time of each repetition.
3 / Machs with dumbbells or tumbling dumbbells
This triset focuses mainly on the posterior deltoid muscles, but also affects the medial and anterior muscles. it Exercise is great for completing your workout. Remember that you must use light weight in order to keep fit and perform the exercise as much as possible effectively.
Performance exercises
- Start in a bent position, the body is a little tense, your knees bent.
- Perform the first seven reps with a neutral grip (palms look at each other). Flatten the shoulder blades, the back should be tense. Hold this position for a few seconds.
- Follow the next seven reps with the back grip (palms look down).
- Do the last 7 reps with a neutral grip, lifting dumbbells in front of you. Keep your shoulders down while lifting a dumbbell, then slowly lower them.
4 / Raising hands with weights
Give the standard exercise a new look. Using weights will add extra tension to the muscles of the arms and shoulders, as you You will have to better control every lift of the hand. Important focus on squeezing the deltoid muscles instead let the momentum take over the movement.
Exercise
- Take the weights in both hands.
- Slowly extending your arms at your elbows, lift weights until until the arms are parallel to the floor. In the phase of peak contraction turn your palms with your thumbs down for better control the muscles.
- Pause for a couple of seconds and slowly return to the original position.
Advanced version: do heavy weight exercise for more tension in the muscles.
5 / Pulling to the horizontal bar with a neutral grip
If you have never completed this exercise, then you are much lost. This exercise will not only strengthen the deltoid muscles and muscles of the back, but also the whole body.
Exercise
- Start with a neutral grip. Bring the shoulder blades together and pull yourself up until your chest touches the horizontal bar.
- Chest and shoulders should be open. At the peak of contraction focus on the posterior deltoid muscles. At maximum the top position your body should be at an angle of 45 degrees to the floor.
- Slowly return to starting position.