Which of the men does not dream of an athletic figure? The image of the ideal man is always associated with broad shoulders. A beautiful shoulder girdle is formed with the help of deltoid muscles, which give this part of the body a masculine look, make the shoulders wider, and the arms more prominent. It is the shoulders and arms that the guys strive to pump up in the first place, wanting to look spectacularly and attract the attention of girls. Even those men to whom nature did not give a wide bone in the shoulders can increase them by pumping up the deltoid muscles.
The deltoid muscle got its name because of the triangular shape and similarity with the Greek letter "delta". With the participation of this muscle, we raise and lower the arm; take the shoulder to the side, forward, backward; make turns with the shoulder. As you know, the delta includes three muscle bundles: front, middle and rear.
A well-developed delta is not only aesthetics, but also the prevention of injuries of the shoulder girdle. The developed deltoid muscle protects the shoulder joint from injury and strengthens the ligamentous apparatus. Delta training is a laborious and lengthy process due to the complex structure of this muscle. No exercise can fully load all the fibers of the deltoid muscle, therefore, to obtain a harmoniously developed shoulder, it is necessary to use many different exercises that affect different bundles.
Deltoid muscle training consists of basic and isolated exercises. Basic exercises work out simultaneously not one bundle of muscles, but isolated ones affect only individual bundles and fibers. Basic exercises are more effective than isolating ones and should form the basis of training. Isolation exercises are included in the training as necessary when the lag of individual beams in development. 8-10 reps in one approach is the optimal amount for muscle building.
To perform exercises for the deltoid muscles, use a barbell, dumbbells or a special simulator.
Basic exercises.
One of the best exercises, thanks to which a powerful deltoid muscle of the shoulder is formed, is the army bench, which also works out the triceps and the upper chest. The bench press is performed with dumbbells or with a barbell from a position while sitting or standing. Of great importance is the technique of the exercise. The army bench is aimed at developing the front and middle bunches of the delta. Standing or sitting, take the barbell and hold it at chest level, raise the bar up above your head, fully extend your arms at your elbows, without disturbing the balance. Return to starting position.
Breeding hands with dumbbells to the side. Legs shoulder-width apart, dumbbells in lowered arms, palms pointing to the thigh, arms slightly bent at the elbows. Raise your arms through the sides up, at the level of the shoulders the palms are turned and are directed forward at the highest point. Gently lower your arms down, do not bend your elbows, watch the dumbbells during the movement of the hands.
Arnold's bench press is a basic exercise in which the entire deltoid muscle of the shoulder is involved, but especially its anterior and lateral bundle. Exercise is performed with dumbbells sitting on a bench with a back. The back should be firmly pressed to the back of the bench, legs are on the floor and the floor is bent at an angle of 90 °. In the initial position, the hands with dumbbells are at neck level, the elbows with the torso lie in the same plane, the palms are directed to the torso. Raise the dumbbells up until the arms are fully extended, while the head does not fall, the chin is parallel to the floor, the gaze is directed forward. At the crown level, begin to turn your palms so that at the highest point they are directed forward. In this position, strain the deltas and slowly lower your hands to the starting point.
Another basic exercise designed to develop the middle bundle is the chin pull. The work includes not only the deltoid muscle, but also the trapezius. The initial position is standing, chest forward, bend back, barbell in lowered hands on the hips, a narrow grip on top. Tighten the deltoid and trapezius muscles, pull the elbows up, spreading them apart, move your elbows, not the stoves or forearms. At the highest point, the elbows should be raised above the shoulders, the upper arms make up a horizontal angle of 30 °. At the top point, maximize the deltas and trapezius muscles. Slowly return to the starting position.
Insulating exercises.
For the front delta beam. For the development of the front head of the delta, barbell presses are performed from behind the head, straight arms are raised with dumbbells forward.
For the rear beam. The back head of the delta is well worked out by exercises such as raising the arms with dumbbells to the side, standing in an inclined position; draft of dumbbells from a lying position on a bench.
Exercises for the deltoid muscles can also be trained on block devices, but working with the barbell and dumbbells gives more tangible results.