Introduction
Many men have a passion for working out and aspire to develop a pair of broad shoulders that exude a sense of security. The key to wide – shoulders lies in the thickening of the muscles on both sides of the shoulders, which are commonly known as “Deltoids”. Anatomically, the deltoid muscle gets its name from its inverted – triangle shape. Since it wraps around the shoulder, it is divided into three parts: the anterior bundle, the posterior bundle, and the middle bundle. Each part has its own specific training movements, which we will explore below.
Training Movements for Different Deltoid Parts
Anterior Deltoid: Dumbbell Front Planks
In the fitness realm, the dumbbell front planks are a popular movement for training the anterior deltoid muscle bundle. Begin in a standing position, holding dumbbells on both sides of the body with elbows slightly flexed and palms facing backward. Then, raise both arms to the front side until they are parallel to the ground. You can choose to alternate between the two sides or move the left and right arms simultaneously. It is important to note that the force should mainly come from the shoulders, and avoid relying too much on the arms for leverage. This is the most basic way to practice the front and middle bundles of the deltoid muscle. During training, pay attention to the feeling. If, after doing a few groups, there is no congestion or feeling in the shoulders, it is necessary to check the accuracy of the movement.
Middle Deltoid Muscle Bundle: Dumbbell Side Planks
For the training of the middle deltoid muscle bundle, the classic dumbbell side planks action can be used. First, sit on a bench, hold dumbbells on both sides of the body with both hands, with elbows slightly flexed, legs knees apart and slightly flexed, and straighten the back. Then, power up with the shoulders so that both arms lift the dumbbells to the sides. Stop when the elbows are at the same level as the shoulders, hold for two seconds to allow the muscles to contract fully, and then lower back to the starting position.
Posterior Deltoid: Prone Dumbbell Flyes
The posterior deltoid is often an overlooked part. The simplest and most effective movement for this part is the prone dumbbell flyes, which is also a very classic action for training the posterior bundle. First, naturally separate the legs shoulder – width apart, slightly bend the knees, bend over, keep the arms slightly bent, maintain the back parallel, and open the shoulder blades. Hold a dumbbell in each hand with the tiger’s mouth facing the legs. Then, use shoulder force and take the “Pour water” position to move the arms and lift the dumbbells to the sides. Stop when the elbows and upper back are level, hold for two seconds to let the muscles fully contract, and then slowly drop the dumbbells back to the starting state.
Precautions for Dumbbell Flyes
① Do not lift the dumbbell with inertia.
② Inhale when lifting the dumbbell and exhale when dropping the dumbbell.
③ Keep your arms slightly flexed and your shoulder blades tightened when the dumbbells return.
Additional Training for Shoulder Enhancement
To increase the width of your shoulders, it is advisable to practice more of the middle bundle of the deltoids. To enhance the thickness of the entire shoulder, more practice of the anterior and middle bundles is recommended. For muscle – building training, regardless of the action, try to increase the weight, control the number of groups to 5 – 6 groups, and keep the number of repetitions in each group within 10 – 12, and try to exhaust each group, which is the so – called “Big weight, less times” training method.
For deltoid training, it is not enough to be limited to the front and rear bundles. We also need to practice more of the oblique muscles. Only when the oblique muscles are trained well will the whole shoulder look strong and thick. Therefore, the dumbbell shrug can be used to enhance the oblique muscles.
First, take a standing position with feet apart, shoulder – width apart. Keep the body straight and hold a dumbbell of appropriate weight in each hand, with the center of the heart relatively vertical to the sides of the body. Inhale and begin to lift both shoulders while shrugging upward. Try to keep your shoulders next to your ears. When you reach the top, mobilize your muscles and allow your shoulders to slowly turn backwards with the weight of the dumbbells until you return to the starting position. Throughout the exercise, take care to tighten the shoulder blades, keep the elbows straight, and the entire arm perpendicular to the floor.
Conclusion
The above are the main movements for deltoid training. In fact, there are many training movements for the shoulders, but these three are the most basic ones. As long as you master these movements and stick to the exercise, you can basically have a pair of wide and strong deltoid muscles in two or three months. Everything has an adaptation period, and human nature has its strengths and weaknesses. Many people find it difficult to adhere to fitness. However, once you get through this period, fitness will become easier. When you adhere to it for more than three months, the seeds of fitness will take root in your body.
