Exercise 1. Dumbbell bench press while sitting. I'm sitting on a bench. Hold the dumbbells with an overhand grip at shoulder level, palms facing forward:
- take a breath and squeeze the dumbbells up to straight arms;
- At the end of the movement, exhale.
This exercise is primarily designed to train the middle parts of the deltoid muscles, as well as the upper sections of the trapezius muscles, anterior serratus muscles and triceps.
It can be performed alternately - either with one or the other hand, and in turn - with each hand separately.
Only trained athletes can perform it while standing. However, in order to prevent overloading of the spine in the lumbar region, the sitting position is used more often.

Example: twitches or spasms of the teres minor and infraspinatus can result from an outward rotation of the head of the humerus during arm movement that creates friction at the front of the shoulder joint, further injuring the tendon of the long head of the biceps brachii.
Therefore, it is necessary to ensure that the load during the exercise is evenly distributed to all shoulder muscles without sensations of pain, friction and discomfort.
Massage (including a vibratory massager), as well as electrical stimulation, contribute to the reduction and complete disappearance of spasms and convulsions of the teres minor and infraspinatus muscles.

Exercise 2. Dumbbell bench press
This is one of the rare exercises that those who suffer from the well-known "junction syndrome" can perform.

Performing the exercise:
Lying on your back. Bend the chest, slightly close the shoulder blades. Hold the dumbbells in both hands, put your feet on the floor, bend your elbows and press to the body:
- take a breath and squeeze the dumbbells up;
- At the end of the movement, exhale.
Returning to the starting position, control the movement.
Indeed, doing the dumbbell bench press with the elbows pressed along the body, you work out the anterior part of the deltoid muscle more intensively and to a lesser extent its middle part, avoiding excessive friction in the anterior part of the shoulder at the end of the exercise.

Despite the local pathology, this exercise, with regular use, will help maintain the volume and tone of the deltoid muscles.
Moreover, this exercise can be used as a recovery after a rupture of the pectoralis major muscle, since the bench press with the elbows located along the body reduces the stretching of the pectoralis major. chest muscle and thereby reduces the risk of ruptures in the affected area.

Exercise 3. Dumbbell Alternate Press with Wrist Rotations
I'm sitting on a bench. Keep your back straight, turn your arms forward with your elbows. Hold dumbbells at shoulder level in supination position (thumbs turned outward):

- inhale and squeeze the dumbbells vertically, turning the wrist 90 ° so that the hands take the pronation position (thumbs turned inward);
- At the end of the movement, exhale.
This exercise develops the deltoid muscle, mainly its front part, as well as the clavicular part of the pectoralis major muscle, triceps and anterior serratus muscle.
Options:
This exercise can be performed while sitting, leaning on the back of the bench, so as not to arch the lower back too much.

Only trained athletes can perform it while standing:
- alternately - with one or the other hand;
- in turn - with each hand separately.
Note: By bringing your elbows forward, you reduce excessive friction in the shoulder joint, which can lead to inflammation, which can cause very serious problems.
This exercise is recommended for people with fragile shoulders. It replaces exercises that often lead to injury, such as the classic dumbbell bench press with the elbows outward or the bench press from behind the head.

Exercise 4
standing. Spread your legs slightly and bend at the knees, tilt your torso forward, bend your back, hold the dumbbells in your hands, slightly bent at the elbows:

- take a breath and take the dumbbells to the sides;
- At the end of the movement, exhale.
This exercise mainly targets the back of the deltoids. By closing the shoulder blades at the end of the movement, you will engage the middle and lower parts of the trapezius muscles, rhomboids, teres major and infraspinatus muscles.
Option: the movement can be performed with chest support, lying on an incline bench.

Exercise 5. Dumbbell side raises
standing. The legs are slightly apart. The back is straight, arms along the body. Hands with dumbbells slightly bent at the elbows:

- inhale and raise your arms to the sides to a horizontal position;
- Exhale at the end of the movement.
This exercise develops the middle part of the deltoid muscle, consisting of several bundles attached to the humerus. The use of not very heavy weight allows the arms to make more precise movements necessary for full impact on the middle part of the deltoid muscle, which is especially effective in the initial phase of execution in all positions (hands along the body, behind the buttocks, in front of the hips).
This section consists of several feather-like bundles converging on the humerus and withstands relatively heavy loads. It is advisable to select exercises in accordance with the specifics of this muscle, changing the starting position (hands behind the buttocks, on the sides or in front), for a better study of all bundles of the middle part of the deltoid muscle. Given the different types of body structure (length of the collarbone, covering the acromions, the level of the shoulder joint of the deltoid muscle), you need to choose your own optimal trajectory of exposure that matches your characteristics.

It should be noted that the lateral raises also develop the supraspinatus muscle, located under the deltoid muscle in the supraspinatus fossa of the scapula and attached to the greater tuberosity of the humerus.

During lateral lifts, the pennate bundles of the middle deltoid muscle, which has great strength but little contraction potential, work in conjunction with the anterior and posterior deltoid muscles to bring the arm into a horizontal position.

The amount of actin* and myosin* in the fibers of the fusiform muscles corresponds to their cross section (A). The amount of actin and myosin in the fibers of the pennate muscles (A) corresponds to the sum of the oblique sections A1 and A2.

* Actin and myosin are muscle fiber proteins, which are the main contractile elements with a maximum contraction force equal to 5 kg/cm2 of cross section.

PHASES OF MOVEMENTS: OPTIONS
1. Hands raised to a horizontal position: the deltoid muscles are involved.
2. Hands raised above the horizontal position: the upper and front parts of the trapezius muscle are involved.
Raising your arms above the horizontal position, you can develop the upper part of the trapezius muscle. Many prefer not to go above the horizontal line in order to primarily emphasize the load on the middle part of the deltoid muscles. Never use too much weight in this exercise. It is repeated 10 to 25 times with a short pause for rest. Changing the trajectory of movement to achieve a burning sensation gives better results. For of greater intensity in the intervals between repetitions, hold your arms in a horizontal position for a few seconds, observing isometric tension

Exercise 6. Lifting dumbbells forward alternately
standing. Spread legs slightly. Hold the dumbbells with an overhand grip in front of the hips:

- take a breath, first raise one arm forward to shoulder level, and then lower it, perform the same movement with the other hand;

- Exhale at the end of the movement.

This exercise primarily targets the anterior deltoid, the clavicle of the pectoralis major, and to a lesser extent the middle deltoid.
All arm raises also involve agent muscles that connect the scapula to the chest, such as the serratus anterior and the rhomboids, which stabilize the movement of the humerus.

Exercise 7. Lifting the dumbbell to the side with one hand lying on your side
Reclining sideways on the floor or on a bench. Hold the dumbbell with an overhand grip:

- take a breath and raise your hand up to a vertical position;

- exhale at the end of the movement.

Unlike the "standing" position, in which the load on the muscle increases gradually, reaching its maximum at the end of the movement, when performing this exercise, the main effort is concentrated already at the beginning of the movement. Best results can be achieved by doing 10-20 repetitions.

Note: This movement particularly affects the supraspinatus, mainly at the beginning of the movement.
Variants of the starting position (the dumbbell is located in front, at the hip, or somewhat behind) involve the rest of the deltoid muscle.

Exercise 8. Cross swings with arms back from the upper blocks
Standing facing the simulator. Hands, crossed, raise forward, take the right handle with the left hand, and the left hand with the right hand;
- take a breath and spread your arms to the sides;
- Exhale at the end of the movement.
This exercise primarily targets the posterior deltoid, infraspinatus, and teres minor muscles, while the trapezius muscles and deeper rhomboid muscles are involved when the shoulder blades are pulled together.

Minor and major rhomboid muscles
Located under the trapezius muscles, the rhomboid muscles connect the shoulder blades to the chest and spine. In some individuals, the rhomboids minor and rhomboids may fuse to form a single muscle.
Note: for persons with shoulders protruding due to overdevelopment of the chest muscles, this exercise, in combination with other exercises that develop the back of the shoulders, helps to restore correct posture.
For того чтобы хорошо распрямить плечи, необходимо использовать умеренную нагрузку и концентрироваться в конце упражнения, стараясь как можно сильнее свести лопатки.

Exercise 9. Raises hands forward with one dumbbell
standing. Legs slightly apart. Keep your back straight; pull in the stomach. Take one dumbbell with both hands, placing one palm on top of the other. Hold the dumbbell down in front of the