Do you know what girls look at first when they see a guy? That’s right, on the figure, namely on the shoulder girdle. So, if you have problems with your shoulders, then let’s fix them, and delta exercises will help you with this.

Of course, most modern girls pay attention not to broad shoulders, but to thick wallets (or is this a stereotype?), But this does not mean that you need to abandon your body.

Broad shoulders, in the eyes of women, are a sign of courage and reliability. Behind men with broad shoulders, any lady on a subconscious level feels like behind a stone wall. Agree, it’s a sin not to take advantage of this opportunity. But before you start swinging your shoulders, you need to understand the anatomy of these muscles.

The muscles that form the shoulder are called deltoids, and they consist of three bundles: anterior (frontal), middle (lateral) and posterior (back). To achieve the maximum study of the deltoid muscle, it is necessary to include all three beams in each workout.

The frontal deltas (R) are the easiest to work on, as they are used in most pressing exercises, and are fairly well developed for all lifters. Developing the deltoid muscles, this bundle should be given the least attention. Let’s move on to the question of how to pump up the front deltas.

Dumbbell/barbell press, standing/sitting

This is basically the same exercise as the Overhead Press, only with the barbell lowered in front of your head. Take dumbbells in your hands, stand up straight (A). Now press the dumbbells up, slowly and under control, trying to feel the work of your shoulders (B). Then, also slowly lower the dumbbells to the starting position. The option for performing this exercise with a barbell is no different. This exercise is mandatory, and should be present in every workout of the deltoid muscles. Do 4 sets of 8-10 reps.

Dumbbell/barbell front raises

You can use either a barbell or dumbbells for this exercise, but there is another option. Stand up straight, take the pancake in your hands (A), now raise your hands up (B). Raise your arms just above parallel with the floor, this will allow you to keep the front deltas in tension throughout the exercise. This is an isolated exercise, so we do 5 sets of 15 repetitions.

Well, that’s all the exercises that are worth use in your workout. These are effective time-tested exercises, and they will definitely give results. And finally, some tips:

train your shoulders once or twice a week;
start your workout with an isolated exercise on the rear deltas;
use at least one basic exercise in training (bench press from behind the head, for example);
no machines, only free weights, only hardcore;
choose the right weights so that at the end of the workout, you can hardly raise your arms.