According to statistics, the back of the body is always developed much worse than the front. So, for example, our back usually lags behind the chest, the hip biceps look less massive than the quadriceps, and the front of the forearm is significantly inferior to the triceps. The reason for this alignment is mirrors. After all, what we do not see in the reflection seems to us not so important, and therefore unworthy of close attention. This is the most common mistake made by beginners. For the harmonious development of muscles, it is necessary to pay attention to all muscle groups, especially if they have already conked out in the ranks of the lagging. These often include the deltoid muscles of the shoulder. This part of the body is not often included in the work in basic training and, accordingly, is underdeveloped. To fix this, it is necessary to include in the training program a set of exercises for the deltoid muscles. But first you need to understand the theoretical foundations of the development of this body area.
The structure and anatomy of deltas
The only muscle that forms the contour and volume of the upper arm is the deltoid muscle of the shoulder. The exercises that provoke her work should contain all kinds of hand movements in various variations and directions. However, there is not a single universal type of training that would fully include shoulders in the work. Most of the load takes on one of three beams:
- clavicular (front of the shoulder);
- acromial (middle or upper shoulder);
- spinous (back of the shoulder);
Causes of Delta Delay
If a person wants to pump up the spherical shoulders, then he diligently loads the target muscles with general training and debilitating exercises for the deltoid muscles. However, months go by, and the mass does not grow, and the shape of the shoulders leaves much to be desired. The main reasons for the lag of this anatomical group:
- This muscle is very lazy, especially its back. The middle and front bundles are most responsive to the study, but together they occupy only 30% of the entire shoulder. These parts of the delta actively work in all bench press exercises, and also act as stabilizers in the exercises for the arms, chest and back. But the problem is that the bulk of the muscles are concentrated in the back bundle, but it just does not want to be included in the work, because in most basic exercises, it does not even participate.
- It is very difficult to make the back deltoid muscle work. Exercises should be performed in a special technique and carefully select the working weight, otherwise the entire load will go to the front of the beam, trapeze and triceps.
- Insufficient set of exercises for working out the muscles. Many visitors to the gym believe that it is enough to single out two, at best, three exercises for one muscle group. This is the wrong approach to training, especially if you work on mass and volume. For the result to become visible and tangible, it is necessary to very aggressively and variably affect the problem area, which means that the training program should include at least 5-6 different exercises for the deltoid muscles.
Common mistakes in training deltas
However, not only the anatomical and technical features can become an obstacle to the growth of the shoulder muscles. Often the wrong approach to organizing the training process reduces all efforts to naught:
- Wrong approach to muscle pumping. We are used to the fact that working on weight means high weights and a small number of repetitions. However, the shoulder muscles are composed of slowly contracting muscle fibers. This means that exercises for the deltoid muscles should be performed with a rather modest working weight. The intensity of the training should be high, so you should give preference to multiple work: 15-20 repetitions for 6 or even 7 approaches.
- Invalid training priority. Most often, deltas are given a little time at the end of the lesson, because no one likes to spend time on uninteresting exercises for small muscles. If you want to remove the shoulders from the list of outsiders, then start training with pumping the most problematic areas. Then the result will not be long in coming.
Features of the study of small muscle groups
There are a lot of exercises that are suitable for training the deltoid muscles. Just not everyone can level the load in the target beam. Deltas, like all small muscles, very quickly get used to the same type of training, so you need to constantly complicate the program and change the technique of doing the exercises. Itβs worth focusing only on your own feelings, try all types of pumping of this unstable muscle and choose those that are right for you.
Barbell Delta Exercises
The draft of the rod in the slope. This is a great exercise for the deltoid muscles. Outwardly, it is very similar to an exercise for the back, but some technical nuances fundamentally change its essence:
- Increase the angle of inclination. The farther over 90Λ, the stronger the shoulders will be included in the work. This greatly complicates the technique of execution, but only in this way can target muscles be extremely stressed.
- Very wide grip. It is desirable that the angle between the elbow and the shoulder be straight, or at least tend to 90Λ.
- All efforts should be concentrated on holding the bar at the highest point and slowly lowering the projectile. It is in this case that the muscle we need will work.
Craving Lee Haney. Got its name by the name of 8 times Mr. Olympia. It was he who invented it, and he became famous thanks to the huge back, worked out in every detail. Upon completion of the exercise, the bar is held with both hands behind the body and is pulled up. Thanks to such a non-standard trajectory of movement, the rear delta and trapezoid are perfectly worked out. You can perform the exercise with free weight and in Smith's machine. And if you change the grip to the opposite, then the entire load will lie only on the posterior deltoid bundle.
Downloading deltas with dumbbells
Breeding dumbbells in the slope. This is one of the most effective exercises for the deltoid muscles with dumbbells. However, the technique is not as simple as it seems:
- Dumbbells need to be held so that they are lined up in a line. This means that your knuckles and little fingers are looking straight ahead and up.
- The movement of the hands is carried out not only up, but also a little forward.
- There are no dead spots in the exercise, the movement is constant. So, you work strictly inside the amplitude, without relaxing the joints.
Reverse swings in the slope. A very effective, but for some reason rather rare exercise. You can perform it while standing - by tilting the case forward, you can lean on an inclined bench. Moreover, the second option is most preferable. The essence of the exercise is to pull straight arms back. In this case, the deltas of the shoulders will simply burn from the load.
Simulator - spot study of problem areas
If you choose exercises for the deltoid muscle for women, it is better to turn to simulators. Indeed, with free weight, it is quite difficult for ladies to feel this small muscle. But the static load will hit right on target.
Trainer "Butterfly". An excellent alternative to tilting dumbbells in a slope, except that the load drops more in isolation. To improve the effectiveness of the exercise, you should follow the same technique as in free-weight exercises.
Crossover - an effective tool for pumping deltas
Like it or not, but still the best exercises for the deltoid muscles can be done only in the good old crossover. This is the most versatile simulator for working out the upper limbs. Experienced athletes canβt do anything without him. For the most effective study of deltas, include these three exercises in your training process:
- Upper Blocks: Breeding while standing.
- Lower blocks: breeding on an incline or kneeling.
- Upper block: pull of the rope handle to the head.
All these exercises are quite simple in technical execution, but it is important not to break the basic rules:
- Do not lean back, you should always keep your neck tense.
- Do not allow the back to turn on, which means that the shoulder blades should not be reduced.
- Do not bend your elbows, otherwise the load will disappear into the triceps and biceps.
Performing a set of all these exercises, you can make your deltas grow at double speed, the main thing is to make a competent program taking into account your physiological characteristics.