How to use the barbell exercise deltoids

Barbell is a common fitness equipment, through the barbell can quickly improve muscle strength and circumference, today we will mainly introduce, how to use the barbell to exercise deltoids.

Straight arm front planks

The basic action is to exercise the front bundle of the deltoid muscle, generally using a standing position to facilitate the force and maintain balance, of course, there are also reclining chairs of the front planks. Exercise parts: upper chest and deltoid front bundle. Action process: natural standing, each hand holding a sub-bell or holding a barbell down in front of the legs. Raise the dumbbell or barbell forward and up (elbows slightly flexed) to a height parallel to your line of sight. Then, slowly lower the restoration and repeat. Equipment: Use barbells and dumbbells. Training points: If you use dumbbells, the eyes of the fist forward, holding the bell in front of the body up. This method is to concentrate on the exercise of the anterior deltoid alone.

barbell upright rowing

Variety of types, biased to train large muscles, effective for the anterior, middle and oblique muscles of the deltoid, note that only use the weight you can afford, do not borrow body strength and swing method to do. Exercise parts: upright rowing is a comprehensive exercise that favors forging large muscles, effective for the anterior, middle and oblique muscles of the deltoid. The process of movement: the idea of focusing on the front and middle bundle of the deltoid, focus on the force of the dumbbell close to the body to the armpit area, pay attention to the sunken shoulders do not shrug, the oblique muscle practice too high body shape does not look good. The barbell should not be held too tightly, otherwise the forearm will borrow the force, the idea is to focus on the front and middle bundle of the deltoid. Equipment: Barbell Training points: the better method for dumbbell shoulder press - upright row - front planks - side planks - dips side planks. The above five movements (or according to personal circumstances to choose the front and rear bundle of each action) to form a super group, the use of light weight each action to do more than 20 times, no rest between the action, until after the super group, group stretching, you will definitely feel the deltoids in the "burning". Rest between sets within 60 seconds, then move on to the next superset, your deltoids will soon be full of pumping sensation.

Barbell Front Neck Press

The Barbell Shoulder Press is the most basic and effective shoulder exercise that is most effective in building shoulder muscle girth and width, it is truly a movement that targets the deltoids and focuses the force on the target muscle. Exercise area: anterior deltoid Movement process: In the front neck push-up, the shoulder muscles alone are responsible for controlling the stability of the body, and no bundle of muscles can be lazy in the whole shoulder muscle group, especially the front bundle. 1. Stand naturally, or sit in a seated position, holding the bar with both hands, grip distance slightly wider than shoulder 2-5 cm. (1) Sitting position limits the movement of the legs and hips, and the power is concentrated in the upper body. Sitting push-up, choose a bench with 80-85 degree backrest, with the back fully resting on the backrest. (2) The standing position puts some of the pressure on the lower body, as opposed to the seated position (which helps you exercise your shoulder muscles in a more isolated manner), the standing position exercises more of your total body strength. 2. Lift the barbell to your shoulders, palms up; push the barbell up against your face until both arms are straight above your head; then, slowly lower it to your shoulders in the same way. Training points. 1. After the action starts, only the arms can move, the rest of the body should remain in a fixed position. When pushing up, the upper body do not lean back, hold your breath, it is best to practice on the waistband bundle on the weight belt belt. 2. In the course of the action, the wrist force and keep fixed, the wrist swing back and forth will increase the risk of injury. Equipment: barbell

Barbell behind the neck push-up

It is a comprehensive muscle exercise, the muscles involved include shoulder and back, and exercise shoulder muscles almost involving the front, middle and back bundle, because the barbell weight falls on the shoulder muscles are different, each person may feel different, but in general he is mainly for the middle and back bundle deltoid, especially conscious for the back bundle. This movement is best used as a complementary movement to the posterior deltoid exercise, and should not be used as the main exercise. Target muscle group: posterior deltoid The behind-the-neck barbell press shifts some of the weight to your latissimus dorsi, teres major and minor, infraspinatus, rhomboids and other upper back muscles. Movement essentials. 1. preferably in a seated position, leaning against the seat, holding the bell on the back of the neck and shoulders, keeping the upper body in a chest up and tight waist position. 2. Then inhale, holding the bell upward push up to the top of the head above the two arms completely straight, a short pause of 2 to 3 seconds, and then slowly put down to restore. 3. Note that when the weight is put down as far down as possible, and then begin to repeat. Training points. 1. push up, in order to focus on the deltoid and upper back muscle group force, the elbow joints of both hands should be open to both sides (as far back as possible). The upper body should always maintain a straight posture, not with the power of the upper body swing or torso flexion and extension. 2. It is wrong to do behind-the-neck push-ups with the elbows located behind the hand plane. By doing so, the second half of the push-up is barely practiced to the muscles, creating an illusion. Both must be located in the same plane. This way you will also feel more comfortable. 3. Behind-the-neck barbell push-ups transfer some of the weight to the muscles of your back, your back is taking some of the weight for your deltoids, making the push-up movement more stable. This is great for your upper back muscles, but it deprives the shoulders of the exercise they should be getting. Many people misunderstand that the behind-the-neck barbell push-up can bring out the posterior deltoid muscle, but in fact, more back involvement makes the effect on your shoulders even worse. So the movement can only be used as an adjustment to supplement the movement, not the main movement. 4. Behind the neck barbell push-ups rotate your shoulder muscles to a very unnatural position, subjecting them to a lot of rotational force. And the maximum strength of the muscle should come from the correct position, that's why those athletes who like to do heavy load behind the neck barbell push-up training why shoulder girdle muscles often have problems.

Barbell Rear Shoulder Row

There are various types (click for more details), it is more difficult to do the standardized movements, and the classic rowing movements that exercise the back are more similar to it, so the need to strictly distinguish the standardized movements to do is primary. Target muscle group: posterior deltoid Action process. 1. bend over, body close to horizontal position, knees slightly flexed; or directly flat on the bench, shoulders in the front section of the bench exposed; orthopedic hand wide grip barbell or dumbbell, grip distance than shoulder width. 2. Start with the upper arm vertical torso holding the barbell downward; pull the barbell or dumbbell upward; extend the shoulder until the upper arm is above the horizontal position 3. Lower slowly and controlled in the same way, repeat. Training points. 1. Pay attention to the difference with the exercise back rowing: wide grip barbell, pull upward, the arms do not pinch the body, there should be distance, backward there is a full extension of the back shoulder action, the upper arm upward pull up as high as possible. 2. The torso after the dip must be close to the horizontal position, otherwise the action on the posterior deltoid muscle bundle is not obvious, so the back shoulder rowing on a flat bench has no worries in this regard. 3. There are many forms of rear shoulder rowing, i.e. you can use barbells and dumbbells to do it, or you can use equipment such as rope machines and Smith machines to do it.