Fitness coach teaches you how to train deltoid muscles in just three steps

Men are very obsessed with muscles, and believe that strong muscles can not only enhance their image, but also attract more attention from the opposite sex and increase their personal charm. So, how should deltoid muscles be trained? Let the editor let the fitness coach teach you.

1. Seated Barbell Press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraopectoris.

Starting position: Hold the horizontal bar with both hands, shoulder width apart, lift the barbell to your shoulders, palms facing up. Keep your chest and waist tight, and look forward.

Action process: Inhale, push the barbell up to your face until your arms are straight above your head. After reaching the "peak contraction" position, pause for a moment. Then, exhale and return to the starting position.

Do this exercise 4-6 times, 8-15 times each time.

2. Standing shoulder barbell press:

In the final stage of the push, you can use your lower limbs to assist in completing a few more reps to intensify the stimulation to your muscles.

Also 4-6 sets, 8-15 times each set.

3. Seated Dumbbell Shoulder Press:

Target muscles: deltoids (anterior and middle bundles).

Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraopectoris.

Starting position: Sit on a training chair, lean your upper body back, keep your back close to the backrest, and spread your feet naturally apart. Pull your shoulders back, tighten your abdomen, and look forward. Hold a dumbbell in each hand and place it outside your shoulder.

Action process: Inhale, push the dumbbells upward, and use the shoulder joints as the pivot point to make the dumbbells on both sides form an arc and converge directly above the head. After reaching the "peak contraction" position, pause for a while. Then, exhale and slowly return to the starting position with the tension of the deltoid muscle.

Do 4 sets of 8-12 reps.