If, dreaming of an athletic figure, you mindlessly pump up only certain muscles, such as arms, chest, back, you will only make your body shapeless. Loads must be distributed evenly, paying attention to each muscle group. Especially, you should remember about the exercises for the deltas, because the relief developed deltoid muscles of the shoulder girdle, in particular, due to the training of the rear deltas, have long been considered one of the main criteria for male beauty.

The deltoid muscle consists of three bundles – the anterior, middle and posterior delta. Delta training provides separate exercises for the front, middle and rear deltas, since they all perform different functions in our body and develop unevenly. For example, the front beam, which is responsible for raising the arms up and forward, is naturally developed better than the middle one, which takes the arm to the side and the back one, which moves the shoulder back, although it is the training of the rear deltas that visually increases the amount of muscle mass in the shoulder girdle.

The main thing to take care of when doing delt exercises is that the weight you use is not excessive. The shoulder girdle is one of the most vulnerable parts of our body, so its overload can lead not only to muscle strain, the further growth of which will hardly be possible, but also to serious injuries. And it’s not just the fragility of the humerus. Along with the deltoid, trapezius and other muscles, small rotators of the shoulder girdle are also involved in the work of this department. The anatomy of these muscles is such that it is impossible to select a single exercise for their direct stimulation. Too intense delta training can lead to an imbalance in the power potential of various muscles of the shoulder girdle, and an undeveloped rotator can simply break. Remember, the duration of the exercises and the amount of load must be increased very gradually. Professionals call various barbell presses the best exercises for deltas, but it is dangerous for an unprepared person to immediately start such exercises on deltas: he risks overexerting himself and forever forgetting about any training at all. Exercises should be started with dumbbells, gradually, during one session, increasing the weight from one and a half to two kilograms, and for everyday stimulating delta training, it is best pull-ups on the horizontal bar with a wide grip are suitable.

Before training the deltoid muscles, it is always necessary to do a warm-up, as well-heated muscles are much more resistant to injury. The workout usually starts with a seated dumbbell press. This is a great exercise for the middle delt as well as the front. Take the starting position: sitting on a chair, put your feet shoulder-width apart, resting them on the floor. Hold dumbbells in bent arms close to your shoulders. On the count of “one”, lift the dumbbells up until your arms are fully extended. On the count of three, return your arms to the starting position. This exercise with dumbbells is done in three sets of 20, 15 and 10 presses each, with dumbbells first one and a half and then two kilograms in each hand. When performing it, it is not recommended to hold the hand at the top point for too long, as this increases the risk of injury. Later, when your muscles are strong enough, you can try to move on to practicing the same exercise with a barbell. But remember: excessive weight when training the deltoid muscles is unacceptable. The load on the deltas over six kilograms is already a heavy weight. Perform movements slowly and as clearly as possible, holding the bar exactly at shoulder level. Try to squeeze it up until your arms are fully extended and in a straight line.

The most common exercise for the middle deltas is the standing dumbbell raise. Stand up straight, keeping your arms with dumbbells along the body. Raise your arms parallel to both sides, approximately to the level of your ears, slightly bending your elbows. Movement should occur strictly in the shoulder joint. Raising your arms, you must ensure that the elbows are strictly parallel to the plane of the body and their angle does not change. Here, as well as in the previous example, three sets of 20, 15 and 10 movements are made in each. This exercise provides good indirect stimulation for the posterior deltoid bundle, but for optimal results it is better to perform exercises for the posterior deltas separately.

Incline Dumbbell Raise is one of the best rear delt exercises, similar to the previous one. The difference is that it is performed seated, with the torso tilted forward at about a 45° angle. By changing the position of the torso, the main load instead of the average increases when performing this exercise for the rear deltas.

One of the most effective exercises for the rear deltas can be called a dumbbell press from an emphasis. sideways. Sit with one hand on the edge of the bench and tilt your body towards it at an acute angle. Hang the other hand with a dumbbell down to the floor; on the count of “times”, lift it vertically up until it is fully extended. After each call, change hands 10-15 times.

Professional bodybuilders for the development of the deltoid muscles recommend such basic exercises as bench presses from the chest and from behind the head. Of course, they are able to quickly train deltas. When working on the deltoid muscles, do not overestimate your capabilities, do not try to take more weight than allowed and increase it smoothly and gradually.