How to pump up deltas?

Deltoid muscles make the shoulders visually wider andgive 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 beams:anterior (clavicle), middle (shoulder) and posterior (scapula). 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 the loads differently, so the training programs need to be developed individually.

How to pump up deltas?Training this muscle group 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 presses and various lifts and dilutions of direct hands with dumbbells.

Rises of direct hands with dumbbells in front of youdevelop clavier deltas. The cultivation of direct arms to the sides with dumbbells acts on the shoulder bundles. The cultivation of straight arms with dumbbells in the slope is trained by the scapula heads. Various bar and dumbbell presses load front and middle deltoid. Pressing, lifting and raising hands can be done sitting or standing.

How to pump up deltas with the help of lifts anddilutions 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 bentin the elbows of the hands, the brushes are turned towards the body. Raise your arms to shoulder level or slightly higher. Return to the original position. Ensure that the exercise is performed only through the work of deltas.

To perform arm lifts through the sides, you need to stand upright, take dumbbells, bend your arms slightly. Raise your arms to the sides to shoulder level or slightly higher. Lower hands in the starting position.

Effective exercise for the posterior fascicles -dilution of hands with dumbbells in slope. Stand up, the body is 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.

An exercise popular with athletes is "Arnold's Press"is performed with dumbbells, standing position. Stand up, arms with dumbbells bend in the elbows and lift to the shoulders with the brushes inside. Gently squeeze 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 the starting position with the brushes to yourself.

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

«Армейский жим» считается основным упражнением for the development of the shoulder girdle and is performed mainly sitting. The bar should be held at shoulder level by a wide grip. Raise the bar up to the stop, then return to its original position.

Squeeze the bar because of the head and can be standing and sitting.Take the starting position, the bar on the shoulders behind the head. Raise the projectile, maximally straightening the arms. 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.