Pumped up deltoid muscles, or, simply put, the shoulder girdle, are an indispensable attribute of a strong modern man (and some women). This category of muscles also includes the trapezius muscles, the pumping of which is also an important task.
Necessary
- - A barbell and a place for exercise with it;
- - Dumbbells;
- - Block simulator.
Instructions
Step 1
First of all, warm up and stretch your muscles. Any exercise will do for this. However, it is best to do 20 reps with a light barbell. You can use an empty bar or dumbbells. Please note that only after warming up, you can proceed to performing a set of basic exercises. Remember to do a few squats and stretch your joints. Otherwise, there is a risk of injury.
Step 2
Start with a seated barbell press. Take a bar and put weight plates on it. Choose weight based on your current physical condition. Starting with a lot of weight right away is not recommended. This exercise is aimed at pumping the lateral and anterior deltoid muscles.
Step 3
Take dumbbells. In a seated position, do one set with the required number of repetitions. First you need to do as many times as your precious body allows you. After that, start raising your arms with dumbbells in front of you. First, do it one at a time, and then do it synchronously. The benefit of this exercise is that the trapezius muscles will develop in parallel. Then get up and start spreading your arms with dumbbells to the side, then proceed to perform a similar exercise, but with your torso tilted.
