Three main types of movements take part in their formation:
– pushing out;
– flywheels vertically on the sides;
– traction vertically in front of the body.
The delta consists of three main bundles: anterior, middle and posterior. Of course, everyone participates in any movement, different exercises simply involve more emphasis on certain muscle bundles.
And so consider the main exercises for the deltoid muscles:
1. Bench press while standing.
In another way, this exercise is called an army bench press. In the starting position, the bar is taken from the racks and balanced on the chest. Legs shoulder width apart. During exhalation it is squeezed up, during inhalation it goes down. The back must be kept straight. Alternatively, you can do it while sitting. This is a basic exercise that trains the middle and front bunch of deltas, one of the most effective exercises to swing your shoulders.
2. Bench press from behind the head.
Similar to the previous exercise. The only difference is that in the initial position the bar is on the shoulders and presses are performed from this position. We lower it down to a light touch of the trapezoid and squeeze it again without delay. This is also a basic exercise that loads the middle and front bunch of deltas.
3. Dumbbell press.
This exercise is similar to the ones listed above. The movement takes place with dumbbells in hand. In the starting position, the dumbbells are at the shoulders on both sides of the body, the arms are bent at the elbows. It is performed alternately with each hand, or simultaneously.
4. Mahi with dumbbells to the sides.
In the starting position, standing or sitting, arms with dumbbells are lowered down. During exhalation, the dumbbells rise up through the sides. It is important that the little finger is above all other fingers. Dumbbells rise to the level of the head, it makes no sense to raise them higher, since the muscles needed there no longer work there. The movement is performed smoothly without jerks with constant control of the projectile and without a break between swings. This is an isolated exercise that mainly affects the middle head of the deltas and contributes to the visual expansion of the shoulders. As an option, the thrust of a block device is used.
5. Mahi with dumbbells or a barbell in front.
It is performed in the same way as the 4th exercise, only the difference is that the movement occurs in front of the body. Can be performed alternately or simultaneously with both hands. This is an isolated exercise that mainly affects the front head of the deltas. At performance, you need to try not to help yourself by moving the body. Cheating can be eliminated by lifting the dumbbells alternately.
6. Mahi with dumbbells in the slope.
In the starting position, we bend horizontally, hands with dumbbells are lowered down. As you exhale, raise your arms through the sides up as high as possible. The movement is slow, constantly controlling the projectile. This exercise targets the posterior head of the deltoids. Alternatively, you can perform lying on a bench on your stomach, or sitting on it, bend over horizontally until your chest touches your knees, as well as using a block device.
7. Rod pull to the chin.
In the initial position, the bar is taken with an overhand grip so that the distance between the hands is no more than 15 cm and is located on outstretched arms at the bottom in front of the body. On exhalation, the bar rises to the chin and, after a delay at the top point, smoothly lowers. You can use a block device. This exercise trains not only the front and middle bundle of deltas, but also the trapezoid.
Of course, we do not shake our shoulders with all the exercises at once. As a variant of the training complex, you can use the bench press while standing, swinging with dumbbells to the sides and in the slope.