How to train deltas in order to develop 3 beams at once? If you want titanium shoulders, check out the correct approach to training this muscle group. Before starting a conversation about how to pump three bundles of deltas at once, you should remember a few postulates of training the muscles of the shoulders:
- The shoulder girdle of girls responds significantly faster to training in comparison with the muscles of the lower body. This makes the delt work easier and requires less effort than the glutes.
- Broad shoulders to some extent make it possible to level the developmental flaws of the figure, visually reducing the size of the waist.
- If you are the owner of beautiful shoulders, then you can safely wear an open T-shirt.
- With wide shoulders, the hips visually look narrower.
Often, girls are afraid to swing their shoulders, mistakenly believing that they will quickly increase. This is a misconception, since only years of training can dramatically change the width of the shoulders.
Complex for the development of deltas
As you might already know, deltas are made up of three sections: frontal, back and middle. The frontal and middle sections in most people are more developed from birth. The anterior section is intended for lifting and turning the shoulder joint, the middle one for abducting it, and the posterior section turns the joint to the side and straightens it. Since the deltas are intimately connected with the trapeziums, training these muscles separately is very difficult. And now let's move on to the description of the exercises included in the complex for the development of deltas.
Raising the arms in an inclined position using the simulator
The exercise is performed in three sets of 15 repetitions each. Between sets, you should take a thirty-second rest pause. The back section of the deltas is involved in the work.
- Attach the handlebars in the crossover to the lower blocks and stand between them. In this case, the legs should be placed shoulder-width apart, and the knee joints should be slightly bent.
- Tilt the body so that it is parallel to the ground. Hands should be down, the right one holds the handle of the left block, and the left one holds the handle of the right one.
- Spread the herb out to the sides and as high as possible.
- At the topmost point of the trajectory, pause for one second.
Abduction of hands alternately
It is necessary to perform three sets of 15 repetitions. There is a pause of 30 seconds between sets. The exercise is aimed at developing the lateral deltas and partly the posterior.
- Take the handle of the simulator in one hand and straighten. The free hand should rest on the thigh, and the working hand should be in front of you.
- Pull the block away from you and up.
Do the exercise for each arm separately.
Breeding dumbbells to the sides in an incline
The exercise is aimed at working out the back of the deltas and helps to give it the required shape. The legs are at shoulder level and slightly bent at the knee joints.
- Lean your body forward while maintaining the natural arch of your back. Hands with dumbbells should be slightly bent at the elbow joint.
- Spread them apart and make sure that your elbows no longer bend. It is also important that the blades do not come together at the topmost point of the trajectory. When doing the exercise, do not use the maximum working weights, as this will negatively affect the technique.
Do three sets of 15 reps and pause 30 seconds between sets.
Raising the arms from the outside of the thigh
Designed for the development of the lateral deltas. The legs are slightly bent at the knee joints and are shoulder-width apart.
- Expand your shoulders and push your body forward slightly. The arms should be down and slightly bent at the elbow joints.
- Raise your arms up to shoulder level. After a pause at the top of the trajectory, return to the starting position.
The exercise is performed in three sets of 15 repetitions.
Dumbbell bench press in a standing position
Perhaps this is the best of all the exercises aimed at developing the mid and anterior deltas. Sports equipment is located at shoulder level, with palms facing each other. Squeeze the dumbbells up and at the same time rotate your palms forward. Do three sets of 15 reps.
Features of the delta training complex
It is recommended to perform the exercises in the order as indicated. If this complex does not have the proper effect on you, then it is necessary to make some adjustments, adapting it to the characteristics of your body.
The first thing you should pay attention to in the absence of a result is the level of loads. It is likely that you are giving insufficient load or excessive. High loads are often the cause of general muscular congestion and are very easy to diagnose.
It is important to consider that when training the shoulder girdle, exercise technique is very important. Deltas can be very easily injured and can take a long time to recover. Pay special attention to technique, not weight gain. It should also be remembered that the body of each person is individual and the shoulder girdle as well. For this reason, you should do each exercise with minimal weight in order to understand how the shoulder joint will respond to it. If pain occurs, exercise should be excluded from your training program. You should only perform movements that do not cause discomfort to your joints.
To get the maximum effect from this complex, you can also recommend a simplified version of this program. Of course, this is a conditional concept, since it is necessary to work hard and intensively. You can use the simplified version no more than once a month and perform only two exercises with high intensity. These exercises are:
- Raising the arms to the sides of the thigh.
- Breeding dumbbells in an incline.
They should be done in 10 sets of 15 reps. Rest for about 30 seconds between sets, and the pause between exercises is five minutes.
Using this complex, you will no longer need to ask how to pump three delta beams at once.
For more information on how to effectively pump deltas, see this video:
