Broad shoulders are extremely important for every bodybuilder who wants to have a massive and harmoniously developed body. Only one muscle is involved in the formation of the shoulder — the deltoid muscle, and the posterior delta of the shoulder is formed with the help of the trapezius. Next, we will talk in more detail about the features of the training, as well as about the best exercises for the back delta of the shoulder.
Reasons for active shoulder training
Most bodybuilders pay close attention to the training of this muscle group, as their study allows you to emphasize biceps and triceps, make the arms visually massive, more prominent and more aesthetic. This fact simply forces to train the deltoid muscles of absolutely all athletes who want to achieve excellent results in this sport. The second important reason for the need for such training is the high level of trauma to the shoulder joint, as it is involved in a huge number of different exercises. Intensive training of the shoulders can significantly strengthen the ligaments, thus protecting the deltoid from severe injuries.
Training Features
Often the shoulders are difficult to pump. Why it happens? The fact is that the deltoid is arranged in a rather complicated way. It has 3 bundles of muscles: front, middle and back. It will not be difficult to assume that there is no such exercise that uniformly loads all the heads. That is why, for high-quality shoulder training, it is necessary to include diverse movements that would be aimed at all departments of the deltoid. It is worth noting that with any exercise, the correct position of the body is extremely important. Of course, to achieve maximum results, it is necessary to perform both basic and isolating exercises. For beginners, it is enough to perform 2 exercises per training, for more advanced ones - 3 and more. The number of sets is 3-4 to 8-12 reps per set.
Basic exercises
As we have already mentioned, the brachial muscle is quite finicky in terms of hypertrophy and increased strength. In principle, for its qualitative study, for beginners, three exercises that are basic for this muscle group are enough:
- Army bench.
- Dumbbell / Barbell Bench Sitting / Standing.
- Arnold's bench press.
These techniques are rightfully recognized as the best for the development of deltoid, and therefore it is they who in the shortest possible time can increase strength indicators and muscle volume.
Next, we will talk in more detail about which exercises on the back deltas are best performed to maximize their development.
Interesting science experiments
After numerous experiments, Norwegian scientists came to the conclusion that athletes are much better at sitting presses than standing. The bench press with dumbbells turned out to be the most difficult. Nevertheless, it was such exercises (bench presses) that most strongly stimulated the growth of deltoid. It is worth noting that the front bunch of shoulders succumbed to the best growth. The dumbbell press, in turn, involved the front head much more than the barbell press, but the middle and rear were loaded approximately the same (at an average level). Finally, the bench press was 30% weaker on the back of the head than a similar standing one.
Back Delta Isolation Exercises
It will not be a secret for anyone that to achieve maximum relief and aesthetics it is necessary to perform insulating movements. We also note the fact that most basic exercises most heavily load the medial head, and therefore it is not worth focusing on it. But the back bundle almost always lags behind, which is why the use of focused exercises is quite important. The rear delta, the photo of which you can see below, “loves” the pulling exercises, which we will now tell you in more detail. Of course, swings are also useful, but a more detailed analysis on this topic can be found at the end of the article.
Reverse dilutions in the Peck-Deck simulator
How to pump up the rear deltas? Of course, you need to regularly conduct strength training. One of the best exercises for the rear beam is the aforementioned movement, which is desirable to perform at each training session. In addition to the excellent development of the posterior head, this movement affects most of the muscles of the back. Finally, the exercise will allow you to strengthen the shoulder rotator muscles, the strength of which directly affects the stability of the shoulder joint to a certain amount of load. The execution technique is as follows:
- First, we adjust the position of the handles, as well as the height of the chair in the simulator. Ideal would be a position in which the width between the handles will be equal to the width of the shoulders. It is important that the arms are parallel to the floor. We press the chest tightly against the back of the seat, bend the back a little in the lower back, and hold our hands fully extended, holding the handles with a neutral grip.
- Next, we slightly extend the handles so that the load begins to rise from the stops.
- We take a breath and, holding our breath for a moment, we maximally strain the back bundles and upper parts of the back, spreading the arms as far back as possible.
- At the upper point of the movement, when our hands are quite strongly laid back, we make a short pause, further straining the back head. Then we exhale and return to the starting position.
- When we reach the bottom point, make an instant pause and proceed to the next repeat.
Dumbbell Deadlift
We continue to talk about which rear delta exercises are best. The technique of the next movement can be viewed further:
- We lay down on the bench simulator belly.
- We take dumbbells.
- On inspiration, we raise the dumbbells up to the level of the chest. We raise the elbows on the sides, keeping them bent at an angle of 90 degrees at the top point of movement.
- As you exhale, lower the dumbbells down. Repeat the exercise several times.
This traction on the back delta must be present in training programs.
Side Dumbbell Dumbbells
The last exercise on our list that has a great effect on the development of the rear deltas. The execution technique is as follows:
- We take dumbbells with a frontal grip.
- We bend forward so that the torso is parallel to the floor. Keep your back straight, slightly bent in the lower back.
- Hands are firmly fixed in the elbows, which should remain straight until the very end of the approach. At the beginning of the execution, you can bend them a little in order to facilitate its process.
- We strain the rear and trapezoidal beams, smoothly pushing the dumbbells to the sides, after which we try to raise them as high as possible.
- Hands move only vertically, which passes through the shoulders.
- At the top, keep your elbows slightly above your back.
- Gently lower the dumbbells to the starting position, making a short pause in order to start the next repetition.
Deltoid training
You cannot write a universal program for everyone, but the tips below will help you achieve success.
Training complex №1
- Raising hands with dumbbells on the sides sitting - 3 x 10.
- Thrust to the chin - 3 x 12.
- Press from behind the head in Smith's simulator - 2 x 8.
Training complex №2
- The pull of the bar to the chin is 3 x 10.
- Arnold's bench press - 3 x 8.
- Mahi - 2 x 12.
Training complex №3
- Standing dumbbell bench press - 3 x 8.
- Raising arms with dumbbells on either side while sitting on a slope. bench - 3 x 10.
- Dumbbell pull to the chin - 2 x 12.
How to pump up the rear deltas? For maximum effect, training can be combined with exercises for the legs or back. Do not forget about the regimen and proper diet.
Traction vs. Mach
When performing the swings, we can easily injure the deltoid, as they have a rather specific structure. You know that the brachial muscle performs a very difficult task, including in many exercises on the upper body. The back bundle of deltas, the developmental exercises of which we have described above, are rather easily injured. Nevertheless, training this muscle group is extremely important for both beginners and professionals. Remember also that the back delta to one degree or another is involved in pumping the chest and back.
So traction or swing? Of course, the first. The fact is that traction provides you with a quick increase in muscle mass and strength indicators, unlike strokes, whose specialization is “clogging” of muscles, as well as drawing their relief. You can also progress pretty quickly in pulling loads, but you won’t be able to take large weights during swing exercises. Finally, the latter, even with the slightest violation in technology, can lead to injury, which certainly will not happen with traction. So why then do the swings at all? It's simple: they allow you to maximize the "cramp" of a bunch of deltas, as well as develop endurance.
Finally
Deltas are quite gentle muscles, which are very easy to damage. Hind deltas, as a rule, are lagging behind in development, since in many cases it is weakly loaded in one or another exercise, in contrast to the medial and front heads. We described the best exercises for the back deltas, as well as several effective and at the same time extremely simple training programs that will certainly make you stronger and more massive. Good luck in training!