Many men have encountered the problem that the shoulders do not grow, regardless of the training systems used. This article will tell you what to change to get a result.
Many athletes have the opinion that the front bundle of the muscles takes the bulk of the load. This is because training is often dominated by press exercises. Still? this does not mean that one should abandon classes on the Delta before, as it creates a feeling of”virility”.
Below, consider which Delta press is considered the most effective.
Press the bar in Smith in front of you
The difference between the exercise and the armed version is that it does not involve the back. Only the anterior bundle of muscles and shoulders is involved. During work, inertia is excluded, so the load goes to the shoulders, and not to the chest.
Technique of execution:
The bench is placed at an angle of 90 degrees, the back is flat.
The bar is wrapped with a wide handle.
Slowly lower the handle down, then sharply return to the starting position. It is desirable that during a downward movement the bar reaches the chin.
In the upper part, you can not extend the elbows, in case of rupture of the tendon.
Press the bar in Smith in front of you
Army bench
A basic exercise that is very popular in military training. Most often performed in the standing position, but there are variations in the sitting position.
Technique of execution:
The legs are placed shoulder width apart, the back should be flat. The bar is taken with a wide handle (to the width of the shoulders).
The weight is burned sharply upwards, then you should take a small break and slowly return to the starting position.
Armed press standing
Working with dumbbells
Often this exercise is considered basic and not all of them are included in the training. This opinion is erroneous, because this exercise is the ideal Assistant for working the shoulder bundle.
Technique of execution:
Stand straight, the legs should be shoulder-width apart.
Slowly raise your arms until the dumbbells are at chest level. After that, you need to take a break for a minute and return to the starting position.
In order to achieve the best results, mahi should be done in a sitting position.
Working with dumbbells
Traction from the bar to the chin
In this exercise, not only the Middle Delta works, but also the front beam.
If you can correctly arrange the width of the handle, you can achieve very good results.
Technique of execution:
Stand straight, feet shoulder-width apart.
The bar is held by a straight handle.
You need to lift it as high as possible to the chin. Then a small pause is made at the top point and returns to the starting position.
The Delta press bench is a good option for high-quality pumping of pectoral muscles with the right approach.
Fitness and health 