Every man who goes to the gym wants to build strong and shapely deltoid muscles! It will give you broad shoulders!
Broad shoulders are the symbol of a handsome man. Strong deltoid muscles make you look particularly outstanding under various clothes, whether you are wearing a sleeveless undershirt, Shirts or suits, etc., no other muscle group can show you are a real badass.
As we can see in the picture: there are three bundles of deltoid muscles, and only when they are fully developed will your shoulders become beautiful! Many people usually ignore the muscles of the back shoulders, which will greatly affect your performance!
Today I will introduce to you a classic shoulder training menu to help you build more three-dimensional deltoid muscles in the gym!
Action 1: Dumbbell shoulder press!
If you want to develop strong deltoid muscles, the shoulder press is one of the must-have dishes! It can exercise our entire shoulder muscles, And being able to load enough weight will also greatly improve our upper body strength.
Action process: Choose two dumbbells of suitable weight and grab the dumbbells with both hands! , then lift the dumbbell in front of your chest, and open your shoulders back horizontally (without abducting the upper arm to the same plane as the torso)! Keep the forearm vertical to the ground, and the angle between the upper arm and the torso is 90 degrees!
Keep your shoulders firmly tightened, push upward, stay at the top of the movement for a second, and straighten your arms naturally!
Training suggestions: 4 groups of 10 times each!
Action 2: Seated Dumbbell Lateral Raise!
This is an exercise for our middle deltoid muscle. It is a single-joint isolated action. Our shoulders need Do an abduction move! Sitting can help isolate your middle deltoid muscles!
The first choice is to choose two dumbbells (light weight) and then sit on a right-angled stool, with your chest straight and your abdomen in, with your hands holding the dumbbells on both sides of your body!
Keep the shoulders down, bend the arms slightly, fix the elbows, use the deltoid muscles to abduct the arms upward and parallel to the ground, stay for one second. Then maintain the tension and slowly return to the starting position!
Pay attention to keeping the trunk stable and not shaking during the movement
Training suggestions: 3 groups of 12-15 times each!
p>
Action 3: Rope face pull!
This It is a training that you must do and must not ignore. Rope face pulls can help you strengthen the easily forgotten rear deltoid muscles, thereby making your entire shoulder deltoid muscles more symmetrical and full!
Correct action: Adjust the rope to shoulder height, straighten your hands, hold it upright, grab the rope, and take a step back. Bend your knees slightly after standing firm.
When pulling up, first move and fix the shoulder blades, retract the back, and abduct the shoulders horizontally. Then pull the handle in front of your face. Pause for a second and feel your upper back. Feel the squeezing of your back shoulders, and then restore it with control until your hands are straightened.
Tip: Try to focus on shifting the weight. Extend your elbows outward when pulling the face, and be sure to squeeze your shoulder blades at the end of each rep.
Training recommendations are 3. Group, 12-15 times per set.
Action 4: Front raise of barbell
< img src="//www.jianshen8.com/uploads/allimg/170811/4_170811170536_1.gif" width="320" border="0" height="208" alt="" style="text-align: center; font-size: 14px; cursor: pointer;" />
Don’t introduce too much about this action. This is a classic action for shoulder training, mainly for shoulder training. Our anterior deltoid and upper chest!
During the action, choose a suitable barbell plate, lean against the wall, grasp the barbell plate with both hands, then lift it up to shoulder height, stay for one second, Keep the tension, and then slowly play it back to the actual position!
Do 3 groups of 12-15 times each
Training suggestions: For daily pushing People who have done more movements can ignore the front raise movement, because the front deltoid muscle is the most easily overtrained during training. It can get enough exercise from all kinds of bench press, shoulder press, push-ups, parallel bars and so on!
❋ Tags: