The deltoid muscles are the muscles of the shoulder girdle. If they are well developed, it creates a positive impression of the condition of the athlete's shoulders in general. The deltoid muscles include three bundles, and each of them needs attention.
Exercises with a barbell for the middle bundle of deltoid muscles
For the development of the middle part of the deltoid muscle, lifting the barbell from behind the head is perfect. Sit down to do the exercise. Place the barbell on your shoulders behind your head, palms facing up. After inhaling, lift the barbell, straightening your arms all the way. At the end of this movement, exhale. This exercise is considered one of the most effective for this muscle.
Seated barbell squeezes can also work the midsection of the deltoids. To do this, you need to take the bar with a wide grip, because with a narrow one, the emphasis shifts to their front part. Hold the barbell in front of you with your palms facing up. Place the barbell on your upper chest, inhale and lift the barbell vertically. At the end of the exercise, exhale.
Exercises with dumbbells for the middle bundle of deltoid muscles
You can also work out with dumbbells for the middle bundle of the deltoid muscle. Sit down, grab dumbbells and hold them at shoulder level with palms facing forward. As you inhale, lift the dumbbells straight up, exhale at the end. As a variant of this exercise, lift the dumbbells with each hand in turn. Standing is performed only by well-trained people.
One of the famous exercises for the entire deltoid muscle is the bent-over dumbbell raises. Legs should be slightly apart and bent at the knees. Tilt the body forward and bend your back. While inhaling, spread the dumbbells to the sides. An exercise option is to spread your arms with dumbbells in a standing position. Spread your legs slightly, straighten your back. While inhaling, spread your arms with dumbbells to a horizontal position. This exercise does not use a lot of weight, the set should be 10-25 reps.
The next exercise for medium beams is also done with dumbbells. Stand with your legs slightly apart. Dumbbells in hand, palms facing down. As you inhale, raise your hand with a dumbbell forward to shoulder level. Lower, raise your other hand. You can also lift the dumbbell to the side while reclining. Lie on a bench sideways, rise on your elbow. In the free hand a dumbbell, the palm looks down. Raise your arm to an upright position.
You can also do one-dumbbell forward raises. This is done while standing. The legs are slightly apart, the back is straight. Dumbbell in both hands, palm of one hand on top of the other. As you inhale, lift the dumbbell with straight arms to about shoulder level, and then slowly lower it. You can also raise the bar in front of you, while you need to hold it with a grip slightly wider than your shoulders.
You can also use the machines in the gym to work out the middle bundle of deltoids. One of the exercises is performed on a simulator with handles. You need to sit facing the simulator, grab the handles and take your arms back as far as possible.
