Exercises in the rear deltas. Thrust on the rear delta

Wide shoulders are extremely important for every bodybuilder who wants to have a massive and harmoniously developed body. The formation of the shoulder is "engaged" with only one muscle - deltoid, and the posterior delta of the shoulder is formed by trapezoidal. Next, we will describe in more detail the features of the training, as well as the best exercises for the posterior delta of the shoulder.

Causes of active shoulder training

Most bodybuilders pay enough attention to training this muscle group, as their elaboration allows emphasizing biceps and triceps, making the arms visually more massive, more bold and aesthetic. This fact simply forces the deltoid muscles to train absolutely all athletes who want to achieve excellent results in this sport. The second important reason for the need for such training is a high level of trauma to the shoulder joint, as it participates in a huge number of very different exercises. Intensive training of the shoulders allows to significantly strengthen the ligaments, thereby protecting the deltoid from severe injuries.

Features of training

Often, the shoulders do not respond well to pumping. Why is this happening? The fact is that the deltoid is arranged in a rather complicated way. It has 3 muscle beams: anterior, middle and posterior. It will not be difficult to assume that there is no such exercise that would evenly load all the heads. That is why for qualitative training of shoulders it is necessary to include various movements that would be directed to all deltoid departments. It is worth noting that in any exercise, the correct position of the body is extremely important. Of course, to achieve maximum results, it is necessary to perform both basic and isolating exercises. It is enough for beginners to perform 2 exercises for training, for more advanced - 3 or more. The number of sets is 3-4 for 8-12 repetitions in the approach.

Basic exercises

As we have already mentioned, the humerus muscle is rather finicky in terms of hypertrophy and increase in strength. In principle, for a qualitative study of it for beginners, there are three exercises that are basic for this muscle group:

• Army bench press.
• Press of dumbbells / barbells sitting / standing.
• Press of Arnold.

These techniques are rightly recognized as the best for deltoid work, and therefore they are the ones that are able to increase the strength and volume of muscles in the shortest possible time.

Next, we will describe in more detail what exercises on the rear deltas are best performed to maximize their development.

Interesting scientific experiments

Norwegian scientists after numerous experiments came to the conclusion that athletes are much better given bench presses than standing. The most difficult was a press standing with dumbbells. Nevertheless, it is these exercises (bench presses) that stimulated the growth of deltoid ones. It is worth noting that the best growth was succumbed to the front bundle of shoulders. The dumbbell press, in turn, much more involved in the work of the front head than the bar press, but the middle and rear loaded almost equally (at the middle level). Finally, the bench press, sitting 30% weaker, touched the rear head, rather than the similar standing.

Isolating exercises in the rear deltas

It will not be a secret for anyone that to achieve maximum relief and aesthetics, it is necessary to carry out isolating movements. Note also the fact that most basic exercises most heavily load the medial head, and therefore it should not be emphasized. But here the back bundle almost always lags behind, because of what application of purposeful exercises is important enough. The rear delta, the photo of which you can see below, "loves" traction exercises, which we now tell you in more detail. Of course, mahi is also useful, but a more detailed analysis on this topic you will find at the end of the article.

Backward dilution in the Peck-Deck simulator

How to pump up the rear deltas? Of course, you need regular strength training. One of the best exercises for the back bundle is the aforementioned movement, which it is desirable to perform at each workout. In addition to the fine development of the posterior head, this movement affects most of the back muscles in the work. Finally, the exercise will allow you to strengthen the muscles-rotators of the shoulder, the force of which directly affects the stability of the shoulder joint to a certain amount of load. The technique of execution is as follows:

• First, adjust the position of the arms, as well as the height of the chair in the simulator. Ideal is the position where the width between the arms is equal to the width of the shoulders. It is important that the hands are parallel to the floor. Breast tightly pressed to the back of the seat, the back a little bend in the lower back, and keep the hands fully straightened, keeping the arms neutral grip.
• Next, slightly dilute the handle, so that the load began to rise from the stops.
• We inhale and, holding the breath for a while, maximally strain the back beams and upper back parts, spreading the handles as far back as possible.
• At the top of the movement, when our hands are pretty much retracted, we make a short pause, even more straining the rear head. Then exhale and return to the original position.
• When we reach the bottom point, we make an instant pause and proceed to the next repetition.

Thrust of dumbbells lying on stomach

We continue to talk about what exercises on the rear deltas are the best. The technique of the next movement can be viewed further:

• We lay down on the bench of the simulator with the stomach down.
• We take dumbbells.
• On inspiration, raise the dumbbells up to the level of the chest. Elbows are bred on the sides, keeping them bent at an angle of 90 degrees at the top point of the movement.
• On exhalation we lower the dumbbells down. We repeat the exercise several times.

This craving for the rear delta must necessarily be present in training programs.

Dumbbell cultivation in the sides in slope

The last exercise in our list, which perfectly influences the development of the rear deltas. The technique is as follows:

• We take dumbbells in front grasp.
• We lean forward so that the torso is parallel to the floor. We keep the back straight, slightly bent in the lower back.
• Hands firmly fixed in the elbows, which must remain straight to the very end of the approach. At the beginning of the run, you can slightly bend them to make it easier.
• We harness the rear beams and trapezoid, smoothly pushing the dumbbells around, after which we try to raise them as high as possible.
• Hands move only vertically, which passes over the shoulders.
• At the top, keep your elbows slightly above your back.
• We smoothly lower the dumbbells to their original position, taking a short pause to begin the next repetition.

Training of deltoid

You can not write a universal program for everyone, but the following tips will help you achieve success.

Training complex №1

1. Raising hands with dumbbells on the sides sitting - 3 x 10.
2. Thrust to the chin - 3 x 12.
3. The press due to the head in Smith's simulator is 2 x 8.

Training complex №2

1. Thrust rod to the chin - 3 x 10.
2. The wrestling of Arnold is 3 x 8.
3. Mahi - 2 x 12.

Training complex №3

1. Press dumbbells standing - 3 x 8.
2. Raising hands with dumbbells on the sides sitting on the bump. Bench - 3 x 10.
3. Thrust of dumbbells to the chin - 2 x 12.

How to pump up the rear deltas? For maximum effect, training can be combined with leg or back exercises. Do not forget about the regime and the correct diet.

Thrusts against Machs

When performing a swing, we can easily injure the deltoid, since they have a rather specific structure. You know that the shoulder muscle performs a difficult task, including working in many exercises on the upper body. The rear beam of deltas, the development exercise described above, is quite easily traumatized. Nevertheless, the training of this muscle group is extremely important for both beginners and professionals. Remember also that the rear delta is more or less involved in pumping the chest and back.

So cravings or mahi? Of course, the first. The fact is that the traction provides you with a rapid increase in muscle mass and strength, in contrast to the maches, whose specialization is the "clogging up" of the muscles, and also the drawing of their relief. You can also progress quite quickly in the traction loads, but you will not be able to take large weights during the swing exercises. Finally, the latter even with the slightest violations in technology can lead to trauma, which certainly will not happen with traction. So why then do mahi at all? It's simple: they allow you to maximize the "blunder" a bundle of deltas, as well as develop endurance.

Finally

Deltas are rather delicate muscles, which are very easy to damage. Rear deltas, as a rule, lag behind in development, since in many cases it is weakly loaded in this or that exercise, in contrast to the medial and anterior heads. We described the best exercises for the rear deltas, as well as several effective and at the same time extremely simple training programs that will necessarily make you stronger and more massive. Good luck in training!