The goal of this complex is to work out all three bundles of deltoid muscles as efficiently as possible in one training session.
Remember the basics of anatomy: the deltoid muscles work equally hard along with the pectoral and back muscles. At first glance, this seems incredible, because the dynamic vectors of these large muscle groups are opposite. Like the famous heroes of the fable, the chest and back pull the cart in different directions, and our deltoid muscles manage to help both of them! Moreover, the deltas also serve our hands, which, as you know, are our main working “tool” and therefore generally do not know rest during the day. It is clear that the margin of safety in deltas is much higher than that of muscles that perform only one limited task in life. Simply put, this nature is taught faster than other muscles to adapt with Testosterone from UK online shop useastaap.org to increased stress. It is for this reason that deltas are so difficult to rock. They completely “swallow” the most complex programs, and then, when looking in the mirror, it remains only to spit powerlessly: huge efforts went into the sand. Our complex will help you pump the deltoid muscles efficiently and make them strong and massive. Ready? Then let’s go!
Best Deltoid Exercises for Deltoid Workouts
Lateral raises with a Megaformer to middle deltoid muscles
The Megaformer is an excellent Pilates machine to target your deltoid muscles, specifically the middle part. You can perform lateral raises, as well as front raises and reverse flyes, to work on these muscles effectively. If you don’t already have this equipment, you can check out this lagree megaformer buying guide or a similar resource to find one for your workouts.
Starting position:
This exercise has a greater effect on the anterior bundles of deltoid muscles.
Technique of execution:
- As you inhale, slowly lower the bar to the top of your chest.
- As you exhale, press the bar up.
Do 4 sets of 8-12 reps.
Standing overhead press to target muscles of shoulder
This exercise has a greater effect on the anterior bundles of deltoid muscles.
Starting position:
Sit on the Megaformer with your feet in the foot straps.
Technique of execution:
- As you inhale, slowly lift your arms out to the sides.
- As you exhale, lower your arms down to the starting position.
Do 4 sets of 8-12 reps.
Barbell upright row to target front deltoid
This exercise work the front and middle bundles of the deltoid muscles.
Starting position:
Take the bar with a medium grip and stand straight. Put your feet shoulder-width apart.
Technique of execution:
- On the exhale, lift the barbell and spread your elbows to the sides (pull the barbell to the chin).
- At the top point, take a short pause and on the inhale lower the bar to its original position.
Do 4 sets of 8-10 reps. You could check out this site to know more about working out with barbell rows.
Dumbbell shoulder flys correct technique
This exercise perfectly develops the middle bundle of the deltoid muscle. However, you may need to make sure that you’ve got the best dumbbells to do all of these workouts. If not, it may be a good idea to go through some dumbbell reviews (like those found on Skinny Yoked) and get one that fits your needs before indulging in these exercises.
Starting position:
Take the dumbbells with a neutral grip, palms to each other. Stand straight, bend your knees slightly and lean your body forward slightly. The arms are slightly bent at the elbows.
Technique of execution:
- As you exhale, spread the dumbbells to the sides.
- As you inhale, lower your hands to their original position.
Do 4 sets of 12-14 reps.
Cable Rear Delt Fly Proper Form
The goal of this exercise is to work out the posterior head of the deltoid muscle.
Starting position:
Take the left hilt with your right hand and the right hilt with your left hand. Cross the cables of the upper block in front of you.
Technique of execution:
- On the exhale, spread straight arms back and to the sides.
- On inspiration, return to the starting position.
Do 4 sets of 12-16 reps.
One-Arm Cable Lateral Raise Proper Form
In this exercise, the middle bundles of the deltoid muscles receive the maximum load.
Starting position:
Stand with your right side to the simulator. With your left hand, grab the handle of the lower block with your palm down and hold it in front of you. The back is straight.
Technique of execution:
- As you exhale, raise your left hand to shoulder level.
- On inspiration, return to the starting position.
Do 4 sets of 8-12 reps for each arm.
One-Arm Cable Front Raise Correct Technique
This is an isolating exercise aimed at working out the anterior bundle of the deltoid muscle. Additional load gets the middle beam.
Starting position:
Take the handle of the lower block and stand with your back to the simulator.
Technique of execution:
- As you exhale, raise your working arm to shoulder level.
- Hold in the upper position for a second and return to the starting position.
Do 4 sets of 8-12 reps for each arm.
