The deltoid muscles make the shoulders visually wider and give the torso a V-shape. Delta training is especially important for athletes with a narrow shoulder girdle, since an increase in shoulder width is possible only by pumping these muscle groups. Therefore, all novice athletes are interested in the question of how to pump up the deltas.
Deltas consist of three bundles: anterior (clavicular), middle (shoulder) and posterior (scapular). To create a harmonious physique, all deltoids must undergo a full load. The volume and width of the shoulders is formed mainly due to well-trained medium beams. As a rule, the front heads are most developed, since they are well loaded when performing
exercises for triceps and pectoral muscles. Middle and hind deltas often lag behind in development, therefore, they need intensive training. For different athletes, different beams respond differently to loads, therefore training programs need to be developed individually.
How to pump up the deltas? Training this muscle group is a rather difficult process, since it is necessary to adequately use all muscle fibers. The main mistake of beginner athletes is the overload of the clavicular heads and the underdevelopment of the middle and especially the posterior deltoids.
The main exercises for training deltas include bench presses and various lifts and breeding of straight arms with dumbbells.
Rises of straight arms with dumbbells in front of you develop clavicular deltas. Breaking straight arms with dumbbells affects the shoulder bundles. Breeding straight arms with dumbbells in a slope trained shoulder blades. Various bar and dumbbell presses load the front and middle deltoids. Presses, lifts and arms can be done sitting or standing.
How to pump up the deltas with the help of lifts and breeding hands with dumbbells? There are several types of lifts and breeding arms with dumbbells: lifts to the sides, forward, to the information above the head, breeding in the slope.
Stand straight, dumbbells in the arms lowered and slightly bent at the elbows , hands are turned to the body. Raise your arms to shoulder level or slightly higher. Return to original position. Make sure that the exercise is carried out only due to the work of deltas.
To perform hand lifts through the sides, you need to stand up straight, take dumbbells, bend your hands slightly. Raise your arms to the sides to shoulder level or slightly higher. Lower your hands to their original position.
An effective exercise for the posterior beams is to extend the arms with dumbbells in an inclination. To stand, tilt the body forward, the legs bent at the knees are shoulder-width apart, the dumbbells in the arms down, the elbows are slightly bent. Slowly raise your arms to the sides, trying to connect the shoulder blades together.
How to pump up deltas using bench presses? These exercises can be done with dumbbells or barbell in a standing or sitting position.
The exercise “Arnold's Bench”, popular among athletes, is performed with dumbbells, standing position. To get up, bend your arms with dumbbells at your elbows and raise your shoulders with your hands inward. Gently squeeze the dumbbells up, turning the wrists so that at the end of the movement the palms are turned away from you. Fix the position, then return the hands to their original position with their brushes to themselves.
Of the
exercises with the barbell, it is recommended to do the “Army Bench Press” and the bench press.
The Army Bench is considered the main exercise for the development of the shoulder girdle and is performed primarily while sitting. Hold the bar at shoulder level with a wide grip. Raise the bar all the way up, then return to its original position.
You can squeeze the bar from behind the head while standing and sitting. Take the starting position, the barbell on the shoulders behind the head. Raise the projectile while straightening your arms as much as possible. Gently lower the bar, while the elbows are laid back.
You need to know that all exercises on the deltas are traumatic, therefore, when performing them, you should carefully monitor the technique, and in some cases use the weightlifter belt.