Much depends on the strength of the deltas. Learn what ancillary exercises are used in weightlifting to maximize clean and jerk development. Today we will talk about how to build shoulders like weightlifters. If we talk about a specific muscle, then these are deltas. You will learn not only about the methods of training, but also about the purpose of these muscles.
Functions and structure of deltas
Deltas are small muscles, but a lot depends on the degree of their development. Let's say the shoulder is a very fragile joint. This is primarily due to its high mobility, which is necessary to perform a large number of tasks. Due to the mobility of the shoulder joint, a person can lift objects or pull them towards him. However, this negatively affects its anatomical stability and only the deltas cover the shoulder, thereby providing its protection.
One of the main functions of deltas is shoulder stabilization. In addition, they are involved in the performance of certain types of work, for example, when lifting objects. In total, it is necessary to allocate three parts or divisions of deltas:
- Average;
- Rear;
- Front.
Although this division is not entirely correct, since seven beams can be distinguished at once, which can work independently. All sections of the deltas begin in different places, but they have a common place of the second connection with the skeleton - a V-shaped tuberosity on the outer surface of the humerus. Let's take a look at what functions each of the delta departments performs.
- The anterior section is involved in the abduction of the shoulder joint outward and to the side. In simpler terms, it helps to raise the hand forward, as well as take it to the side. In addition, the anterior section, together with the large muscle of the chest, flexes the shoulder joint.
- Middle calving is responsible for raising the arm to the side and is partly involved in other shoulder movements.
- The posterior section draws the arm back and, together with several muscles, participates in other movements. You also need to remember that deltas cannot work in isolation and two departments are involved in each movement.
Exercises for the development of deltas
We have already said above that due to the high functionality of the shoulder joint, we have the opportunity to use various movements to work out the deltas. These include pulls, presses and swings. For obvious reasons, all these movements must be performed in a standing position. Only one movement is an exception and must be done in an incline.
Today, the question of which of the movements is more effective for the development of deltas is quite vigorously discussed: swings or bench presses. When performing a bench press, several muscles are involved in the work, which implies a large amount of work. As we know, the power of stress affecting the body directly depends on the volume, therefore, the increase in mass will be pronounced.
Swings are primarily designed to pump one muscle group. This leads to a decrease in the muscles involved in the exercise, and therefore a decrease in stress. Let's take a look at the most effective exercises that should be performed to pump deltas.
Bench press in a standing position
This is the most effective movement and for this reason we started with it. When performing this exercise, a large amplitude is used, and in addition to deltas, the large muscle of the chest, triceps and trapezius are involved in the work. Note that a fairly large load falls on the share of the triceps, and if these muscles are poorly developed, then problems arise with the performance of the bench press.
The main load in this exercise falls on the front and middle deltas. It should also be said that the exercise can be performed not only while standing, but also sitting. In the second case, your body is in a more stable position, but there is no opportunity to help yourself with your legs. When performing the exercise, the grip should be slightly wider than the shoulder joints.
Dumbbell press
This exercise is technically even simpler than the previous one. The dumbbells are in your hands, and you must squeeze them in a strictly vertical path. We also note that the vector in this movement is somewhat different from the previous one, which reduces the load on the triceps, and the upper chest muscles are completely excluded from work.
Most often, the exercise is performed after the barbell press, when the deltas are already tired and cannot perform a large amount of work. You focus even more on deltas, which contributes to their development. We also advise you to do the dumbbell press while sitting. This is due to the fact that this sports equipment is more difficult to hold and the stability of movement from this decreases.
Dumbbell swing
We have already mentioned above the fact that this movement should be classified as isolated. Use it when you need to focus on a specific delta section. Also note that you can use three types of swings:
- Rise in front of you - the front section of the deltas;
- Lateral rise - middle section of deltas;
- Swing in the slope - the back of the deltas.
The bent over swing is, in fact, the only movement that emphasizes the load on the back section of the muscle. To do it, you need to tilt your body at an angle of 45 to 90 degrees and raise your arms to the sides. Try to perform this movement only with the efforts of the rear deltas.
Barbell pull towards the chin
This exercise allows you to simultaneously engage all divisions of the deltas. To perform the movement, it is necessary to take a shell wider than the shoulder joints. In this case, it is not the grip, but the movement of the elbow joints, which is of particular importance. They should move parallel to the body, and the projectile is located as close to it as possible.
It is advisable to lift the bar up to the chin, however, if you cannot, then you can lift up to the chest. At the same time, it is necessary to ensure that the elbow joints are located above the hands at the time of the movement. It may be uncomfortable for you to do it due to the structural features of the shoulder. In this case, use swings.
For the main mistakes when training shoulders and the main principles of this, see here:
