Shoulder training is mainly about deltoid muscle training. Our shoulder training can help us ensure the stability of our movements. It will be better to use equipment to assist muscle training. Dumbbells and barbells are our commonly used auxiliary equipment. So do you know what are the deltoid muscle training methods for barbell fitness? Let’s go take a look below!
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1. Weight barbell press
For the first exercise, we need to use a weighted barbell. During the exercise, if you are an exerciser who has been working out for a while, you can use a heavier weight barbell for exercise. If you are new to this movement, you can practice with a lighter weight first, and slowly feel the muscle stimulation of the deltoid muscles caused by this movement.
During the exercise, we keep our body in a standing position, straighten our chest and draw in our abdomen, and hold the barbell with both hands to perform the press. When holding the barbell, the wrists of both hands are not held straight. You can press the wrists back slightly, which can avoid your arms. Excessive stress. When practicing, the range of motion of the pressing movement should be in place. Pay attention to the muscle sensitivity of the deltoid muscles. Do not exercise too fast. Exercise at a slow speed can provide good stimulation to your muscles.
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2. Straight pull with barbell
Grasp the barbell with both hands and pull the barbell straight to your chest until the left and right elbow joints and shoulders are in a straight line. When exercising, keep your feet shoulder-width apart, your back straight, your spine in a neutral position, and the barbell track perpendicular to the floor. First, sit on a right-angled stool with your feet firmly planted on the ground.Keep your buttocks close to the backrest, tighten your abdomen. With your back straight, lean over and hold the barbell with both hands. The grip distance is 1.5 times the width of your shoulders. Exhale and lift the barbell to the front of your thighs.
3. Seated Barbell Shoulder Press
Keep the pelvis neutral, tighten the abdomen, straighten the waist and slightly raise the back, tighten the shoulder blades and sink the shoulder straps, keeping the chest up and eyes looking forward. Inhale, exhale and lift the barbell to the position above the collarbone (the upper arm is slightly lower than the shoulder and the lower arm is perpendicular to the ground, and the wrist joint remains neutral). Inhale to prepare, exhale and use your deltoid muscles to drive your upper arms, pushing the barbell along your face to directly above your head. Be careful not to lock the elbow joint and keep the wrist joint neutral. Inhale, use your deltoid muscles to control your upper arms to lower the barbell along your face to the tip of your nose.