We will work out front and middle deltas.

We will work out front and middle deltas.

Press the dumbbells in the sitting position:

This is the only exercise that gives a very serious load to the deltas. Exercise polyarticular, so that we will work with a lot of weight. Our goal in performing this exercise is to achieve an increase in the mass of the deltoid muscles. Training can be done in a variety of ways, both a little repetitive and a lot of repetition. Desirable is small Repeated: 6-10 times, not more.

Although it is safer for the joints to perform pressures with dumbbells, it is sometimes worthwhile to take in hand and the bar of the bar. Just do not take unbearable weight, no more weight of dumbbells.

The dumbbell presses sitting – basic, so we recommend starting the training with this exercise. After we move on to isolating exercises.

A few words about the technique.

First, take the position, sitting on the bench, tightly pressing the lower back to the back of the bench. Do not deflect the case, otherwise start to perform inclined presses, also on the chest. Hold the body straight.

Dumbbells hold firmly, grasp in a line, the inner side of the palms away from you. Elbows elbows until a right angle is formed in the bent arm. This is how the initial position looks.

Be sure to pay attention to the fact that the head should be kept straight, not bending forward.

From this position, we press the dumbbells up, straightening our hands. By the way, if you, without changing the grip, at the top point, turn the dumbbells parallel to each other, the front beams of the deltas will turn on in the work.

To properly perform the technique of this exercise, it is forbidden to swing dumbbells on the rise. Exhale do at the top point, when squeeze dumbbells. And yet, keep in mind that the exercise should be dynamic, but measured. No stops at either the top or bottom points, you’ll have time to relax afterwards, press. And carefully follow the technique so as not to lose control.

Alternative to you:

The press in the simulator is highlighted as a feasible alternative.

Of course, against the presses standing, let the bar, no one will.

But it is better to select the barbells in the sitting position.

Isolate the middle deltas.

Lifting dumbbells in the sideways position:

Somehow managed to forget this exercise, but in vain, this is an excellent isolating exercise on the average bundles of deltas, since the muscles of the body are practically not involved. It is best of course to perform in the sitting position, so as not to connect the case, which will take the load from the deltas.

We recommend lifting upwards immediately after pressing, and that’s why. After the presses, exercises with isolation for each beam are clearly needed. And since the middle beam dominates the creation of the musculature of the shoulders, we begin with the ups and downs.

No one does isolation exercises with a huge weight. On the strength to work you need in the basic exercises. Therefore, choose a normal weight, lifting at 10 – 12 repetitions per approach.

A few words about the technique.

The position sitting on the bench is the same as in the first exercise. Only it is worthwhile to put the stops narrowly, so as not to cheating on the ascents. On the ascent the body must remain stationary.

The arms are straight, but do not snap the joint, leave a slight fold in the elbow. Do not bend your elbows very much, otherwise you will lose technique, and the middle beam will not normally work. We hold the dumbbell parallel to each other. Do not reject the head, neither forward nor back, keep straight.

When performing the lifting, it is better to start moving from the elbows, so that in the final position the elbows are slightly above the brushes, the dumbbells are parallel to the floor. At the top exhalation with a slight delay in breathing.

Once again about weight! You will realize that you have chosen too much weight for you, if at the top point you have to strongly bend your elbows because of their weight. Reduce weight, do not sacrifice appliances.

Perhaps in the process you will still start cheating, nodding the body. This is permissible, but do not tear your back and lower back from the back of the bench.

Alternative to you:

The ups and downs in the simulator are highlighted as an acceptable alternative.

Of course, against the divorce on the blocks, no one will.

But it is better to choose already the ascents to the sides, in the standing position.

Switch to the front and middle deltas.

Thrust rod to chin in standing position:

This is certainly not the main exercise, so we do it not by the first number, but, nevertheless, the basic exercise. With a lot of weight, when doing this exercise, we will not work.

To improve the effect, put this exercise to the end of the complex, when we can finish off deltas and light weight, due to fatigue.

A few words about the technique.

At the start, stand straight, hold your back, tighten the press, straighten your shoulders, legs slightly bend at the knees, feet shoulder width apart. We choose EZ-bar for exercise, to reduce stress in the wrists and avoid injuries. EZ-bar we hold a grip, on the width of the shoulders. Protect the shoulder joints, do not put a brush close on the neck, this is traumatic and reduces the amplitude of movement.

In the starting position, the rod is held down in front of you, without tilting the body forward.

Then raise the bar up, the higher, the better, down to the chin. If you have any painful symptoms in your shoulders, raise the bar not high, no higher than the lower border of the pectorals. Only move by raising the elbows, do not pull the bar at the expense of brushes, and do not swing the body. Elbows should be placed, you do not need to reduce them at the top. Exhalation is at the upper point of the amplitude.

Alternative to you:

Draft in Smith’s simulator is singled out as an acceptable alternative.

Of course, against the pull of dumbbells, no one will.

But it is better to choose the pull rod with a straight neck already.

According to the plan, the front deltas.

Lifting the bar in front of him in standing position:

This isolating exercise will set the work to the front beams of the deltoid muscles, especially after working on the middle and back beams.

The bar is selected with such a weight to make 10-12 repetitions without loss of technique. Sometimes it is possible to increase the weight of the rod, performing a smaller number of repetitions.

If the front beams are poorly developed, put this exercise as the second number after the presses.

A few words about the technique.

The starting position, standing, as well as in the previous exercise. We hold the barbell on weight, without pressing it to the body, with a grip on the width of the shoulders.

Do not forget about the possibility of injuries, because of the rigid framework, so at the first signs of pain, we go to dumbbells to give the joint more freedom.

We perform the exercise, slowly raise the bar to the level of the clavicles. Not higher, otherwise the trapezium will turn on in the work, and the front deltas will not get the right load. In order to extend the time of reduction, in the upper position we make a delay.

Do not stagger, hold the body straight. When it does not, otherwise, use the bench for press, making the emphasis of the chest. And in this position, raise your hands to an angle of ninety degrees.

Alternative to you:

The rise in front of you on the block is singled out as an acceptable alternative.

Of course, you can raise and dumbbells in front of you, instead of the bar.

But it is better to choose the lifts in front of you in the sitting position.

And, finally, the rear deltas.

Backward dilution in the simulator:

We perform this exercise at the end of the training, repetitive: 10-12 times.

If you want to swing the total weight of the deltas, do this exercise second in the account, since the rear beam is the most voluminous and it is it that gives the volume to the whole delta more.

Also, usually the rear beam lags behind in development, so change the sequence of exercises in the complex. And in the event that your goal is to expand the shoulders during work on medium beams, do not forget to perform and dilutions in the simulator.

A few words about the technique.

Before you begin the exercise, select the required height of the simulator, in which the straight arms on the handles will be parallel to the floor.

At the start we sit down in the simulator, we rest on the back with our chest, we keep the head and back straight. To avoid stretching the neck muscles, do not turn your head while doing this exercise.

Take the grip of the simulator with a neutral grip. The elbows must necessarily be in line with the shoulders and hands.

Then, make the dilution of the hands, the elbows should go behind the back. Do not lift your shoulders, do everything technically. In the position of the dilution of the hands hold for a moment, and return to the starting position. Exercise dynamically, returning to the starting position is slow.

It is believed that this exercise is more effective than dilutions with dumbbells, since in the simulator the help of the body is impossible.


Share this post