How to pump up deltas?

Deltoid muscles make the shoulders visually wider and give the torso V-shaped. Training deltas is especially important for athletes with a narrow shoulder girdle, as increasing the width of the shoulders is possible only by pumping these muscle groups. Therefore, all novice athletes are interested in the question of how to pump up deltas.

Deltas consist of three bundles: anterior (clavicular), middle (humeral) and posterior (scapular). To create a harmonious physique, all deltoid should experience 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. The middle and rear deltas often lag behind in development, so they need intensified training. Different athletes have different bunches responding to loads differently, so training programs need to be developed individually.

How to pump up deltas? Training of this group of muscles is a rather difficult process, since all muscle fibers need to be adequately utilized. The main mistake of beginning athletes is the overload of the clavicle heads and the underdevelopment of the middle and especially the rear deltoid.

The basic exercises for training deltas include wrenches and various lifts and dilutions of straight arms with dumbbells.

Rises of direct hands with dumbbells in front of him develop clavier deltas. The cultivation of direct arms to the sides with dumbbells affects the shoulder bundles. The cultivation of direct hands with dumbbells in the slope is trained by the blade heads. Various barbell and dumbbell presses load front and middle deltoid. Pressing, lifting and raising the arms can be done sitting or standing.

How to pump up deltas with the help of lifts and dilutions of hands with dumbbells? There are several types of lifts and dilutions of hands with dumbbells: lifts to the sides, forward, to the attention above the head, dilution in the slope.

Stand upright, dumbbells in the lowered and slightly bent in the elbows hands, the hands are turned to the body. Raise your arms to shoulder level or slightly higher. Return to the original position. Ensure that the exercise is performed only by the deltas.

To perform the lifting of hands through the sides, you need to stand up straight, take dumbbells, bend your arms slightly. Raise your arms to the sides to shoulder level or a little higher. Lower hands in the starting position.

An effective exercise for the rear beams is the dilution of hands with dumbbells in the slope. Stand up, the body tilted forward, knees bent at the feet are shoulder width apart, dumbbells in the lowered hands, elbows slightly bent. Slowly raise your hands to the sides, trying to connect the shoulder blades together.

How to pump up deltas with the help of presses? These exercises can be done with dumbbells or a barbell in a standing or sitting position.

The exercise "Arnold's wrestling" popular with athletes is performed with dumbbells, standing position. Stand up, arms with dumbbells bend in the elbows and lift to the shoulders with the brushes inside. Smoothly press the dumbbells up, turning the wrists, so that at the end of the movement the palms are turned away from themselves. Lock the position, then return the hands to their original position with the brushes to themselves.

From the exercises with the bar, it is recommended to do an "Army press" and press from behind the head.

"Army press" is considered the main exercise for the development of the shoulder girdle and is performed mostly sitting. The bar should be held at shoulder level by a wide grip. Raise the bar all the way up, then return to its original position.

Squeeze the bar because of the head you can both standing and sitting. Take the starting position, the bar on the shoulders behind the head. Raise the projectile as straight as possible. Smoothly lower the bar, elbows at the same time are laid back.

It is necessary to know that all exercises on the deltas are traumatic, so when performing them, you should closely monitor the technique, and in some cases use the belt of a weight lifter.