Men with broad shoulders are always admired by women. The width and relief of the shoulder girdle largely depend on the degree of pumping of the deltoid muscle. Almost every man can find an ideal figure if he performs special exercises. What should be considered when doing fitness to pump the delta?

In order for the fitness for pumping the delta to be effective, you should work out all the bundles of which it consists. These include front, middle and rear. Each beam has its own exercises that need to be performed at each workout. To work out the front beam, it is easiest to choose a set of exercises. As a rule, these are basic and isolating exercises in which a barbell or dumbbell press is used. They are performed by all athletes, and therefore this section of the delta is sufficiently pumped for many. It is a little more difficult to pump the middle beam. It is not easy for him to choose basic exercises, and therefore attention should be paid to the choice of isolating ones. The most difficult for pumping is the rear beam of the delta. However, it cannot be ignored, since it creates volume in the shoulder girdle, if you look at a person in profile. It should also do isolation exercises. To achieve the desired result, it is important to ensure that the overall load is even, and follow the fitness rules for pumping the delta: training for this muscle should be done at least twice a week; try not to miss classes; the lesson should begin with the study of the posterior deltoid muscle; be sure to perform at least one exercise from the basic ones; minimize the use of simulators. It is advisable to use only dumbbells, barbell, own weight; the weight should be such that the last repetitions are difficult, and at the end of the workout, fatigue is felt in the hands; increase the weight and the number of repetitions should be gradually; you should not linger on the same load for a long time; after a couple of months of training, you need to change the set of exercises; each exercise should be performed in 3-4 sets (at least) of 10-15 repetitions. Exercises for the anterior bundle of the deltoid muscle

To pump the front beam of the delta, you should perform bench presses with weights. For example, the following exercises are suitable: Pick up dumbbells, stand up, legs slightly apart. Bend your arms with your hands up, palms forward. Dumbbells should be opposite the shoulders. This is the starting position. Slowly and smoothly straighten your arms with dumbbells up and take the starting position. When moving, all the muscles of the shoulders should be felt. You can use a barbell instead of dumbbells. Pick up a heavy dumbbell (or pancake from the bar) and lower it in front of you in front of your stomach. Raise straightened arms with weights to chest level and take the starting position. A set of exercises for the middle part of the deltoid muscle

For this part of the delta, fitness involves the following complex: Pick up dumbbells and stand up with your legs slightly apart. Bend your elbows with palms to your shoulders. Press the elbows to the body. From this position, straighten your arms up, turning your hands palms forward. Then take the starting position, again turning the brushes towards you. Choose the most comfortable position for yourself – sit or stand up straight. Behind the shoulders should be a holder with a barbell. Grasp the bar with your hands using a straight wide grip. Move forward, bend your arms at the elbows at a right angle. The projectile is behind the head. Squeeze the bar up, straightening your arms, and return to the starting position. This exercise also involves the front beam. It is important not to lower the bar to the level or below the shoulders, otherwise you can get injured. Stand up straight, pick up dumbbells and lower them at the seams. Raise straightened arms to the sides to shoulder level. At the end point, a straight line should form from the brush of one hand to the other. The main thing in this exercise is not to bend your arms at the elbows, and to perform the movement synchronously with both limbs. Pumping the posterior deltoid muscle

Since this section of the delta is the most difficult to work out, it is necessary to start the implementation of a set of exercises from it. To do this, you can perform the following exercises: Stand facing the block simulator, grab the handles of the upper block with your hands and stretch your arms forward. Bending your elbows, pull the handles towards you. In this case, the elbows are bred to the sides. It is important that the hands are at the same level at all stages of the exercise. Feet should be shoulder-width apart and slightly bent at the knees. The body must be kept straight and not lean forward or backward. Look – strictly in front of you, do not turn your head. Since the thrust block is not a very difficult exercise, it is better to start with it. Take dumbbells in your hands, stand up and tilt your torso forward parallel to the floor. Spread your legs slightly, lower your arms in front of you so that they are perpendicular to the floor. In this position, raise your arms to the sides without bending them at the elbows. Having reached the level of the body, take the starting position. It is important not to lift the body, but to keep it parallel to the floor throughout the exercise. With dumbbells in hand, lie on your stomach on an incline bench. Rest your feet on the floor. The head and upper chest are above the top edge of the bench. Straighten your arms with dumbbells in front of you so that the edges of the shells touch each other, and the hands are turned palms down. Spread your arms to the sides to shoulder level, turning your hands with your palms facing you. Dumbbells at the top should be parallel to the body. The first two months of such exercises will be enough to pump the delta. You don’t have to do them all in one session. You can alternate and combine depending on your preferences and physical fitness. It is important to observe the technique of the elements and make sure that the load is felt in those muscles that the exercises are aimed at working out. The regularity and quality of training will give positive results. However, it is important to constantly improve by increasing the load and periodically changing fitness elements.