Shoulder Training: Bench Presses the parties

Bodybuilders are distinguished by well-developed deltoid the muscles. At the same time, many beginners cannot pump themselves powerful deltas. This is due to some features of this muscle, and its location.

What mistakes do beginners make during training delta? This question is complicated. Do not always choose the most effective shoulder exercises. Common and familiar exercise with shoulder training are bench presses – barbells or dumbbells. Is there some more special trainer for the deltoid muscle, but it’s practically not found in simulators.

Read more: shoulder weight training program.

Another opinion is that the rises seem more important dumbbell through the sides to train the deltoids.

• What is better for training deltoid muscles: bench press or lifts through the parties?
  • Bench presses
    • About the bench press from behind Dmitry Kononov
  • Dumbbell Presses
  • Side lifting
  • Traction
• Training programs
  • • Bogdan Kravchenko
    • Vasily Remizov
    • Alexey Shabunya
  • We conclude: what are the best shoulder exercises for volume increase?

What is better for training deltoid muscles: bench press or lifts through the parties?

In order to find out what are the best exercises for shoulders, you can compare the training programs of existing athletes. But first you need to determine what is the difference between these exercises and what between them in common.

Bench presses

In this part of the article, not only options will be mentioned performing bench presses while standing or sitting, but also lying on horizontal bench. Why? Because in the barbell presses on horizontal bench – especially with a wide wide grip– a significant portion of the load falls on the front beam deltoid muscle. And with bench presses on an inclined bench on front deltas account for the BASIC (!) load. Smaller but also very significant load falls on the front beam deltoid and bench presses – on a horizontal or inclined bench – dumbbells.

For example, Alexey Shabunya developed phenomenal front bunches deltoid muscles thanks to the heavy bar presses on the horizontal and an inclined bench and was able to create massive deltas.

With a vertical press, everything is somewhat more complicated. Here the effect is largely depends on the correct selection and implementation of exercises. Also they are more traumatic. Especially it can be attributed to the bench because heads.

When performing an exercise from the chest, only the front works beam, and as we recall, he already receives a sufficient load. Only the bench presses remain, but they are not recommended for people who have problems with the shoulder joints. Its just It is forbidden to do to athletes who feel the slightest discomfort in shoulder joint.

About the bench press from behind Dmitry Kononov

Dumbbell Presses

With exercises with dumbbells, you can work out well namely the middle part of the delta. For example, “Arnold’s bench”, an invention which is attributed to the performer of the role of the terminator. But here there are also nuances: a significant part of the load in the vertical bench press takes on triceps. Yes, and feelings of “pumping” the muscles in case you performance presses is unlikely to succeed.

Side lifting

This type of exercise is used specifically for training. medium beam. When performing it in a slope, the main load accounts for the back of the delta. Unfortunately, people often do this exercise incorrectly and the bulk of the load leaves on a trapeze.

It’s all about setting the right hand movement during fulfillment. Usually when raising a hand across the side of a person instinctively raises his shoulder up, transferring part of the load with small deltas, on more powerful trapezes. Therefore before starting working with this exercise you must learn to raise your hand not using the shoulder.

Also do not always give a good result of lifting in a traditional way. Often, options with lifting hands to their vertical position above the ground. it contributes to the development of just the middle part of the delta.

Another mistake leading to more triceps performance is a large weight. The deltoid muscle is small and with serious weight most load again falls on the more advanced trapezoid. To avoid this should not chase a lot of weight.

You can also do hand lifts alternately. Take a dumbbell in one hand, the other take up the support, the Swedish wall will do. After why deviate a little from the vertical and do the exercise.

This exercise can be done not only with dumbbells, but also with the lower block. In this case, you can make lifts both from behind and in front. At the same time, uniformly developing all sections of the deltoid the muscles.

Traction

There is another great exercise for delta development. it’s the pull of the dumbbell or barbell to the chin. With the right technique it can be used to achieve good results. But this exercise most often athletes use as an auxiliary, not doing on its main focus.

The basic exercises used by professionals are still are bench presses and lifts. All shoulder training programs include themselves as their main ones.

Training programs

You can talk about the advantages and disadvantages as much as you like. different exercises, but it is best to compare them in practice. For this can be addressed to well-known training programs bodybuilders.

Bogdan Kravchenko

Bogdan Kravchenko

He always uses the same ones to train the deltoid muscles. same exercise. Only occasionally changes the order of their execution, thus providing the necessary stress for muscle growth.

• Smith Trainer – front bench press, or from behind the head, four sets (15,12,10,8)
• Raising hands through the sides, sitting, four sets (12,10,10,8)
• The same rises, but in a slope, three sets (12,10,10)
• Reverse breeding hands on the simulator also three sets (12,10,10)

As already mentioned, exercises change periodically in places.

This athlete considers the main dumbbell lifts through parties, since only they make it work as much as possible deltoid muscles and fill them with blood. There is no such thing in bench presses. “pumping”, and part of the load take on the triceps. Also him branded “chip” can be called work on the deltoid muscle in super series. He, having completed one exercise, passes immediately, without rest to another. It helps her grow better.

Vasily Remizov

Vasily Remizov

This famous bodybuilder deltoid muscle loads once a week together with a trapeze. According to him, such a regime is most effective for increasing volume. The exercises are the same, they designed for medium beam. Sometimes he adds some more exercises, but at the same time, three types remain the basis load.

• Smith bench press, four sets (12,10,8,6)
• Lifting dumbbells standing across the sides, five sets (15,15,12,10,8)
• Wide grip barbell pull, three sets, ten each repetitions

He does not do exercises on the front beam. But with the need to work on them specifically Remizov makes bench presses narrow grip over your head. In this case, the neck drops only to the top of the head. For work with the rear beam of the delta, you can sit on a bench, bend over forward until touching the knees. In this position you need to perform lateral arms rises.

In his opinion, it is necessary to combine the bench presses and work with dumbbells. If you have to choose one of the exercises, the athlete recommends to first decide on the purpose of training. Ascents heavy dumbbell through hand gives a beautiful, round shape the delta. At the same time, the bar will help you gain weight quickly.

He believes that the training regimen, the selection of exercises is always individual. And each person must choose their own set training exercises. Also, do not chase large weights, it will be much better and more efficient to choose the mass of the shell based on your current state.

Alexey Shabunya

Alexey Shabunya

Illustrious bodybuilder divides deltoid muscle training into three parts. He pumps the front part with his chest. Back delta along with the back muscles. Alexey is training on a three-day system and on the third day he has rest, on that day he devotes attention to the middle beam.

In the process of training the deltoid muscle, the athlete does not use bench presses. After several attempts with a barbell he started to ache collarbone. He pumps all the parts, only working with dumbbells.

In this case, he pays special attention to the middle part of the muscle. What already said Shabunya works on it only on the day of rest, when not another load. The training looks as follows. Of exercises designed for its pumping, the athlete recognizes only lateral lifts, other types of training are not called enough effective.

At the same time, he makes a rather large number of approaches (about fifteen). He starts with eight kilogram dumbbells, does two approach. Then he moves to ten kilos, and again makes a couple of sets. Further, all the time, increasing the weight by two kilograms, the bodybuilder in each makes a couple of approaches. With the highest possible weight he makes four sets.

He also monitors the number of repetitions in the set. With a little weighing Alex makes fifteen repetitions per set. With more with heavy, working dumbbells, he makes the top ten in one go. At this claims that training in this way can be good pump over the delta.

We conclude: what are the best shoulder exercises for volume increase?

Here was the opinion of only three athletes. But how much nor question bodybuilders will they all come to more or less the same opinion about pumping the deltoid muscle.

The basis of the training process is to take work with dumbbells. According to all famous athletes, this is the most effective exercises. You can work not only standing, but also sitting. Also in an inclined position. This will help pump muscle. Not worth it forget such an exercise as the “Arnold bench”.

The next most effective are the exercises with the lower block and a special simulator for the deltoid muscle. Despite more low efficiency of these exercises, they can take a decent place among the base workout.

Barbell presses are best used as optional exercises. With their help, you can diversify the workout. Give stress to the muscles, this contributes to their growth. It’s important to remember that the presses are very traumatic. This is especially true for exercises performed from behind the head.

When selecting exercises, consider the characteristics of your body. If after doing the exercise you feel pain or discomfort. And this feeling is observed after each workout, change exercise and do not use it anymore.

One of the mistakes common among aspiring amateurs is quick weight gain shells. As a result, the muscles are still fragile, having received an exorbitant load, they receive microtraumas. Ends such training is very sad.

Therefore, choose the weight according to your strength. From work with you can’t get a lot of weight faster. At first work better with low weight, paying more attention to proper doing exercises.