Dumbbells how to train deltoids triceps ace action

It is the dream of many men to create the perfect ball-shaped shoulders, which can make your upper body look tougher and also have a visual sense when dressing up. The dumbbells can be completed 4, very basic and efficient movements, so you can build the perfect deltoids at home.

One-arm dumbbell side planks

This movement is mainly for the middle bundle of the deltoid muscle, first, we stand with the right hand to grab the dumbbell, the left hand to grab a fixed device or column to stabilize the body does not sway, then, the right arm slightly bent, so that the elbow is in a fixed bending position, then slowly dumbbell flat lift and contract your deltoid middle bundle until the arm is parallel to the ground, and then return to the initial position and then change hands, repeat this movement. Repeat the movement once.

Dumbbell front planks

This movement is mainly for the front of the deltoid muscle, the beginning of the preparatory movements and posture and side planks, different because to train the front of the deltoid muscle, so we will be dumbbell grasp well placed in front of the thighs, palms facing their body side, then slowly dumbbell flat to the front of the body, until the arms are parallel to the ground, slowly put the dumbbell back to the initial position, and then repeat the above actions.

Dumbbell side planks

This movement is mainly to target the posterior deltoid muscle bundle, this part is easy to forget the block, but want to get a complete ball deltoid muscle, the posterior muscle action absolutely must be practiced. First of all, find a flat or standing prone, hands holding dumbbells palms facing inward opposite, elbows slightly bent slowly lift the dumbbells to the sides until the arms are parallel to the ground, then put back to the initial position, then repeat the above action.

Seated Dumbbell Push-Up

This is a very classic movement, but for the training of the middle bundle of the deltoid muscle has a strong stimulating effect, in addition, will also work out the triceps, obliques and front masseter, first, the back of the chair to a vertical angle with the ground, sitting on the chair as close to the back of the hip as possible, the upper back against the back of the chair to stabilize the body, hands holding the middle of the dumbbell, lifting the dumbbell placed on both sides of the head about the height of the ears, so that the forearms and upper arms to 90 degrees. Let the forearms and upper arms become 90 degrees with the palms facing forward, then inhale and push the dumbbells upwards, with the fists and eyes intersecting the dumbbells above the head, then exhale and slowly lower the dumbbells to the starting position, then repeat the above actions.