Many people still know about the mid deltoid muscles, and there are many ways to train the middle deltoid muscles, but these methods The effects are all different. For example, some methods are very effective, but some people still know the training method of the middle deltoid muscle. So, what is the best training method for the middle deltoid muscle? Let’s take a look.
1. Dumbbell lateral raise
Dumbbell straight arm lateral raise is beneficial for increasing The width of the shoulders is particularly effective in correcting slippery and narrow shoulders. Since the lateral raise is mainly abduction of the coronal plane, it has an obvious training effect on the middle deltoid muscles, and the front and rear beams are not involved much. During the training, stand naturally with your feet shoulder-width apart, keep your abdomen straight, your back straight, and keep your body stable. Hold dumbbells with both hands and hang them on both sides of your body, with your elbows slightly bent and your fists facing forward. Hold the dumbbells with both hands to both sides at the same time until the upper arms are parallel to the ground. This can keep the deltoid muscles continuously tense, and beyond this position, the weight of the dumbbell no longer falls on the deltoid muscles; then slowly lower it back along the original path. in situ.
It should be noted that using a medium weight to complete the movement has a better effect on the middle deltoid muscles than using a heavy weight. If the weight is too heavy and the movements are not standard, you may rely more on shrugging to complete the movement, which exercises the trapezius muscles too much. Especially those with shoulder slips need to pay special attention to these details.
2. Side-lying straight arm raise
In fact, this action is similar to the dumbbell single-arm lateral raise. The side-lying lateral raise was once a very good exercise for the middle deltoid muscle. In the preparation position, lie on the side on a mat, hold a bell in your right hand, and support the mat with a bent arm in your left hand. The best way is to use an incline board or an abdominal muscle board at an angle of 30 degrees to the ground. The left side of the body is pressed against the incline board. Hold a dumbbell in your right hand and place it on the right side of your thigh. The weight of the dumbbell should be Slightly lighter than the standing lateral raise. Inhale, raise your right arm to its highest point. Bend your right arm slightly and lift the dumbbell over your shoulder in a semi-circular arc to avoid using force to complete the movement. Exhale, slowly lower and restore. After completing 10-12 times/group, switch to the other side of the body and hold the bell in your left hand to repeat the exercise.
It should be noted that when you lie on your side, use your deltoid muscles to straighten your arms and do not shrug your shoulders. Rely on the deltoid muscle to lift the dumbbell instead of externally rotating the arm. Hold the dumbbell arm to the position where the dumbbell is lifted until the deltoid muscle is no longer stressed to ensure continuous tension of the deltoid muscle.
3. Side raise with cable puller
This action is mainlyIt targets the middle part of the deltoid muscles and can widen the width of the shoulders. The use of tensioners to exercise the deltoid muscles is generally placed in the last item of deltoid muscle training. Moderate weight is used to ensure that the entire movement is done correctly to achieve the purpose of carving the middle line of the deltoid muscle.
It should be noted that the lateral pull of the tensioner imitates the lateral dumbbell raise. Concentrate on deliberately contracting the deltoid muscles instead of relying on external rotation of the arms and shoulders to achieve the purpose of the lift.