/Isolation exercise/ Detailing of the shoulders and upper back

Reverse dilutions- a tool for fine-tuning the shape and relief of the rear delta bundle, as well as all the muscles of the upper back. In addition, reverse flyes strengthen the rotator cuff muscles, the strength of which directly determines the resistance of the shoulder joint to stress.

By regularly practicing reverse flyes, you will improve your athletic performance in rowing, archery, gymnastics, tennis, baseball and wrestling.

Rear deltoids, trapezius and rotator cuff muscles/Formative exercise/ Shape and relief of the rear shoulders

Incline flyes isolate the load on the posterior head of the deltas and are used to give this bundle of muscles a distinct lumpy shape, add “striations” and highlight it against the background of the back muscles.

By incorporating bent over flyes into your strength training program, you will improve athletic performance in all sports in which you frequently pull your arms in toward your body (swimming, gymnastics) or move them back (archery, rowing), or perform downward punches (volleyball). , tennis) or holding your opponent close to you (wrestling).

Remember: the stronger the rear deltoids, the stronger the shoulder joint.

Front delts and front half of middle delts/Isolation exercise/ Shape and relief of the anterior deltas

Front dumbbell raises isolate the load on the front deltas as much as possible, stimulate their growth in thickness, sharpen their shape and relief, and also separate them from the pectoral muscles and middle deltas.

The front delts move the arm forward and upward. This movement is typical for martial arts (strikes from the bottom up, grabbing and lifting the opponent in front of you), weightlifting (lifting a barbell to the chest), gymnastics (exercises on the uneven bars), volleyball (blocking the ball at the net), American football (blocking and pushing the opponent ) and tennis (receiving the ball from below).

Middle deltoids, supraspinatus and trapezius/Formative exercise/ Shape, relief and shoulder width

Standing dumbbell flyes the middle delts, which determine the width of the shoulders, are targeted - the first thing that catches the eye and emphasizes the athleticism of the physique. The exercise cuts a clear dividing line around the middle head of the deltoid and enhances its “striation”.

Standing dumbbell raises strengthen the muscles that perform abduction of the arm at the shoulder joint, a movement characteristic of basketball, volleyball, swimming, and boxing. In addition to this, standing dumbbell flyes are an excellent means of preventing and treating shoulder joint stiffness.

Middle deltoids, as well as supraspinatus and trapezius/Formative exercise/ Width and distinct shoulder shape

Raising dumbbells overhead targets the middle fascicles of the deltoid muscle, the development of which visually expands and raises the shoulders. This exercise effectively highlights the middle deltoids, against the background of other bundles of the deltoid muscle, trapezius and triceps. In addition, lateral raises of dumbbells improve the mobility of the shoulder joint and strengthen the shoulder girdle as a whole.

Be sure to include this exercise in your strength training program if you play volleyball, tennis, swimming or martial arts.

Front and middle deltoids, rotator cuff muscles/Formative exercise/ Sealing and detailing of shoulders

Stimulates the growth of the anterior and middle delta bundles, shows a clear boundary between the deltoid and surrounding muscles (upper chest, arms). Most trainers are confident that the Arnold press is much more effective than traditional presses, since turning the wrist when lifting dumbbells engages the deepest layers of muscle fibers, which, increasing in volume, push the deltas up from the inside.

By regularly practicing the Arnold Press, you will improve your skills in weightlifting, tennis, basketball, volleyball, gymnastics, martial arts and swimming.

Middle and anterior deltoids, rotator cuff muscles/Basic exercise/ Weight and shape of the anterior and middle deltas

Dumbbell press- an excellent means of deeply working out the front and middle heads of the delta (compared to barbell presses, the amplitude of movement here is much longer). This exercise builds the mass and strength of all the muscles surrounding the shoulder joint, giving the deltoids a distinctly convex shape.

The power of strikes in tennis, volleyball and basketball directly depends on the strength of the muscles that move the arm forward, to the side and up. Dumbbell presses actively work the stabilizing muscles of the shoulder joint, so we recommend performing the exercise with a relatively light weight, as a kind of warm-up before heavy presses.

Thanks to the current trend in sports, deltoids have become equal in popularity to biceps. For this we can thank the popularization of such types as: bodybuilding and Men`s Physique (beach bodybuilding). It is especially worthwhile for ectomorphs to take care of their shoulders; without broad shoulders, the figure of an ectomorph will not become beautiful.

Let's start with the anatomy of the shoulder

The muscle covering the shoulder joint is divided into three parts.

• anterior deltoid (1)
• middle delta (2)
• rear deltoid (3)

The muscle starts from the spine of the scapula, acromion and lateral part of the clavicle, and is attached to the deltoid tuberosity of the humerus. Under the lower surface of the muscle is the subdeltoid bursa.

The deltoids are one of the most difficult muscle groups to work due to their complex structure. But you shouldn’t neglect training these muscles. After all, there is a huge arsenal of exercises.

Training should include basic exercises that involve more than one bundle and isolating exercises (be sure to read the article on our website about isolating and basic exercises). Isolation exercises allow you to focus on each deltoid. Looking ahead, I would like to note that despite the small volume occupied on the body, deltoids are very difficult to train. This is very energy-intensive work that requires your full commitment. So if you want to own large deltas, get ready for hard work.

Anterior delta

The anatomical function of the anterior bundles is reduced to raising the arms (elbows) in front of oneself and bringing them to the axis of the body. The anterior bundles are actively involved in pressing movements (for the pectoral and shoulder girdle).

Middle delta

The anatomical function of the middle bundles is to raise the arms (elbows) to the sides. It is accompanied by raising the elbows upward.

Rear delta

The anatomical function of the posterior bundles is to abduct the arms back. The posterior bundles take an active part in traction for the back muscles. This is explained by the fact that rows are reduced to moving the elbows back. Maximum tension in the posterior deltas is observed when the arms are pulled back.

Basic exercises include:

• Shvung press

For isolation exercises:

You can also choose the exercises yourself - for this you need to know what movement each delta is responsible for.

Technique and features of exercises

Standing barbell press

If your forearms, at the lowest point, are not perpendicular to the floor, this means that you are gripping wide. The optimal grip is slightly wider than shoulder width. Contrary to general opinion, you should not put your feet in a “spread” position. Also, when squeezing the barbell up, excessive tilt of the body back is undesirable.

Seated barbell press

As for the grip, there are no changes. But in a sitting position, you need to press against the back of the bench. Deflection is not advisable; there is a high risk of injury.

Seated dumbbell press

The position on the bench is the same as when doing a barbell press. As for the position of the dumbbells. They should be at the same level relative to each other. It is optimal to maintain a ninety-degree angle in the elbow joints. Forearms are perpendicular to the floor. In the upper position, the dumbbells move towards each other, the elbows must be fully straightened.

Dumbbell (barbell) row to the chin

There is no significant difference in how you perform this exercise. The main thing is to follow the technical component. Stand straight, legs slightly bent at the knees. Take the barbell at a width that makes your wrists feel comfortable at the top. The elbows should point upward, with the weight below the elbows throughout the entire execution. There's a short pause at the top.

Shwung press

This exercise comes from weightlifting. The initial technique is the same as for a standing barbell press. But when performing the movement, you need to sit down a little on your legs, and at the same time as you straighten your legs, press the barbell up. The exercise requires a certain skill and experience. Since the “leg push” makes it easier to perform, you can put a little more weight on the bar.

Raising dumbbells in front of you

There may be several options, but lifting the dumbbell is the same for any variation. It is possible to perform the exercise alternately or simultaneously with two dumbbells, also leaning your back against the wall, thereby eliminating cheating. Possible supination (turning the palm down) when lifting. The lift is carried out (regardless of the variation), the elbow is slightly bent, the dumbbell is raised to face level. It is necessary to maintain maximum amplitude. Smooth descent.

Lateral dumbbell raises

You can perform the exercise both sitting and standing. The elbows are slightly bent. When lifting, avoid jerking. The lift should be smooth and your elbows should be higher than the dumbbells in the top position. If the dumbbells are ahead of the elbows, then you need to take less weight.

Bent over fly

The position of dumbbells causes a lot of controversy. Some say that the dumbbells in the lower position should be parallel, others that the dumbbells should be turned away from each other. However, I don’t want to focus too much attention on this, because the feeling of working in the rear delts is important, and how you hold the weights is your choice. The main thing is that when lifting, the arms are slightly bent at the elbows, the elbows point upward, and the arms move clearly along the line of the shoulders. Leaving this line entails removing the load from the muscle being worked.

Shoulder exercises in your workout

If you are a beginner athlete and your priority is to build up your deltoids, then your workouts need to be structured in such a way that there is at least a two-day break between deltoids workouts. This will allow you to recover from the work done. It is also recommended to alternate heavy, medium and light workouts, and you should not focus on every delt in every session.

However, each person is individual and you should tailor your workouts and rest times to suit you. For some, two days will not be enough, and there is nothing shameful in that, it takes a little more time to recover, rest. It’s hard to do basic and isolation exercises in one workout, so separate them.

Combination

What muscle group is best to train deltoids with? Since the deltoids require special attention, the best solution would be to train them separately. It is also possible to include deltoids on “leg day”. It is not advisable to train the deltoids with the chest, since the final phase of any press is the triceps, and if it gets tired, performing the next exercise with a significant weight can cause difficulties. And your deltoids will not receive the proper load.

The “neither ours nor yours” option. However, quite popular. Combine delt training with back training. But if you like to work hard on your back muscles, then it’s not a fact that you’ll have enough strength for your deltoids. But a well-planned workout, with a clearly defined priority, will help you train both your back and deltoids in one workout.

Lastly

Be careful when training your deltoids! The shoulder joint is the most mobile, so it is less stable and very easy to injure. Improper exercise technique often leads to injury. But the most common reason is an attempt to perform an exercise with too much weight.

The most dangerous exercises include:

The standing overhead press is the most dangerous exercise. Beginners should avoid it altogether.

In order to avoid injuries, it is enough to perform the exercises as correctly as possible and not rush to increase the weight of the weight.

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The deltoid muscle (musculus deltoideus) is the largest muscle in the shoulder girdle and provides mobility and strength to the shoulder. It is shaped like the Greek letter delta and weighs just under 200 grams. Covering the shoulder joint and partly covering the muscles of the shoulder, the musculus deltoideus descends along the humerus and is attached to it in its upper third (this area is called the V-shaped or deltoid tuberosity).

Body features, including the width of the shoulders, are inherited - it depends on the length of the collarbones, but a developed muscle corset allows you to give the shoulders flexibility and relief. In addition, strengthening the deltas is important not only in itself, but also as a basis for working with the muscles of the back and chest. Beginning athletes with a weak delta will not be able to fully develop other muscle groups, so sports trainers advise paying attention to it from the first days in the gym.

To understand how to pump up the deltoid muscles, you need to know how they work. Anatomically, the deltoid muscle is similar to a thick braid, woven from three main bundles of muscle fibers. Tensing as a whole, it moves the shoulder forward and backward, to the side, down or up, but each bundle, depending on its location, also performs special tasks:

• the anterior bundle, or clavicular part of the deltoid muscle, ensures the lifting of the limbs in front of you and the abduction of the elbows towards the body. It starts from the anterior edge of the clavicle and the upper surface of its lateral (lateral) third;
• middle (lateral) fascicle, or spinous part of the deltoid muscle; raises his arms to the sides. It is attached to the acromial (apical) part of the scapula;
• the posterior bundle, the acromial part of the muscle, is responsible for abducting the arm back. It runs from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial (middle) edge.

Working in various combinations, intertwined fiber bundles provide a full range of movement of the upper limb. The clavicular part, together with the lateral part, bends the arm and moves it to the side; when the anterior and acromial muscles work alternately, the arm bends and extends; if the lateral, together with the posterior, extends and simultaneously abducts the arm.

Basic principles of training

Since the deltoid muscle fiber bundles have a special specialization, they can be worked in isolation, effectively influencing the “lagging ones” and reducing the load on those that respond better to the load. If we describe their purpose in terms of the physiology of movements, then we can say that the anterior beam and the front part of the lateral one perform pressing functions, and the back part of the middle and rear delta perform traction functions. This means that a comprehensive program for the musculus deltoideus should involve different parts of the muscle and work them from different angles. The complexes consist of basic and isolated exercises:

• basic ones are designed for other muscle groups (for example, chest or back), they simultaneously, and do not specifically load the deltoids;
• isolated ones are designed for fine work, selectively loading certain muscles or areas thereof.

For the front delts, pressing exercises are considered basic. The rear ones are developed with the help of traction; for medium ones, both are used in various combinations. Usually the complex includes 1 or 2 basic and 1-2 isolated exercises; it is recommended to perform each complex for one and a half months, and after that replace it with another.

Before training, do a ten-minute warm-up: warm up your muscles, stretch your joints. Remember that it is impossible to become an athlete neither in a week nor in a month! Learn to dose the load so as not to injure the muscles and damage the shoulder joint. For beginners, it is better to start training with a trainer, and if this is not possible, learn the correct technique from photos and videos on the Internet. Over time, you will learn to feel your body's signals and will independently regulate the weight of the weights and diversify the loads. But don’t forget that at least two days should pass between workouts for the same muscle groups!

Training for women is generally planned in the same way as for men, but has its own characteristics related to the anatomy of the female body and the fact that many women and girls are afraid of turning into warriors with pumped-up shoulders. At home they can use light dumbbells, and in the gym they can use a block crossover machine. Injuries occur less frequently with it, and besides, training on a crossover does not build up large muscle mass, but gives the shoulders relief and elasticity.

Anterior Head

The clavicular part of the muscle is used in bending, lifting, holding the arms in front of the body and above the head; movements with abduction of limbs. Accordingly, to pump it up, they work with weights, lifting them above their heads and in front of them. The Anterior Head lends itself well to development, as it receives the load in most pressing exercises for other muscles.

The basic presses for these beams are: military, Arnold, barbell and dumbbell presses while standing or sitting, and barbell snatches. As isolated exercises, lifts of dumbbells, a barbell (or its plate) in front of you, push-ups in a crossover, push-ups on parallel bars, from the floor, and benches are used. For beginners, we can recommend the following exercises:

Basic exercises are done with the maximum (according to the athlete’s physical fitness) working weight, paying attention to lowering the weight after lifting: lower it as slowly as possible. Stretching on a crossover at the end of a workout causes micro-tears in muscle fibers, and this stimulates muscle recovery and strengthening. This training complex is done on separate days or combined with back muscle training.

Middle Head

The middle deltoids are the part of the muscle that increases the width of the shoulders. Since the Middle Head's task is to raise his arms to the sides, he is pumped with presses with the elbows raised upward. Unlike the anterior fasciculus, the lateral fascicle is more sensitive to isolated exercises that provide targeted load.

The most popular basic exercises for middle deltas are seated dumbbell presses, overhead barbells, military and Arnold presses, and barbell rows to the chin. Among the isolated ones there are: one-arm pull to the side on the lower block; standing dumbbell flyouts and others. For example, you can use the following complex:

Do basic exercises with the maximum working weight for you; isolated, repeat as many times as you can, strictly adhering to the technique. Lower the weight slowly to engage more pure muscle fibers and reduce the risk of injury. Like exercises for the anterior bundle, this complex is performed separately or simultaneously with back training.

Posterior Head

If the middle delts are responsible for the width of the shoulders, then their massiveness depends on the rear ones. The Posteriоr Head takes the arm back, so the maximum tension on this bundle is provided by traction exercises on the back. However, in none of them does it take on a load sufficient for processing, so it is more difficult to work with it than with other beams.

The following are conventionally accepted as basic exercises: bent-over barbell rows to the chest (straight grip), dumbbell rows lying on your stomach, horizontal rows on a machine. Isolated swings of dumbbells through the sides in an incline and reverse flyes in the simulator are used. The Posteriоr Head training complex can be selected as follows:

The barbell exercise targets and does not sufficiently target the rear deltoids. To increase the impact, reduce the weight of the projectile and perform movements by changing the technique. Grasp the bar with a shoulder-width grip and pull the barbell to the level of your lower chest; At the top point, freeze for one or two seconds and slowly lower. Concentrate, feel the tension in your rear deltoids. Perform the program alone or on the day of your chest workout.

Workouts for busy people

But what if you don't have time to go to the gym, have no idea where your deltoids are, but don't like your reflection in the mirror? Dumbbells will help you “tweak” your shoulders at home! Start with two exercises, doing 8-12 reps of each in four sets.

• For the front beams. Hands with dumbbells at shoulder level, extended in front of you. Raise them, then slowly lower them as low as possible and slowly raise them there.
• For the back beams. Bend forward, bringing your hands with dumbbells over your knees (palms facing inward). Spread your arms to the sides above shoulder level and slowly lower them. At the same time, the wrists “twist” to the sides, but the body does not move.
• An ordinary horizontal bar will also help you quickly get your shoulders in shape. Pull-ups will not replace a full set of exercises for the deltoid muscles, but they are a good way to keep yourself in good shape.
• Partial pull-ups. Grab the bar with a reverse medium grip. Pull yourself “to the middle”, and not to the highest point, bend your forearms, bring your collarbones as close as possible to the bar. Hold for 1-3 seconds, lower.
• Grab the horizontal bar with a shoulder-width grip. Lower your shoulders, take them back. At the top, touch the bar with your lower sternum and lift your chin above the bar.

When you go outside, you shouldn’t immediately rush to the horizontal bar and start doing pull-ups: such haste will do more harm than good, and at best you’ll end up with a few unpleasant sprains. Warm up, perform stretching movements and warm up your muscles. If you are doing exercises, running in the park or working out on the playground, approach the horizontal bar after the main set of exercises. Perhaps over time you will feel that your body does not have enough load and will continue to exercise in the gym.

The deltoid muscle is located in the shoulder area and is responsible for its functionality. The muscle takes an active part in training and underlies the definition of the arms. The muscle is active in everyday life, subject to sprains, dislocations, injuries, and inflammatory processes. A detailed description of its location and functions is given below.

What is the deltoid muscle?

The deltoid muscle of the shoulder is localized above the shoulder joint, extends from, and is attached to the deltoid tuberosity on the shoulder. The muscle received its name according to the letter of the Greek alphabet. In shape, it resembles the letter Delta, but inverted. There are 5 groups of fibers in the shoulder that function independently of each other. There are anterior, middle and posterior bundles. The blood supply is provided by the posterior circumflex artery. Innervated by the axillary nerve from the brachial plexus, formed by the anterior branches of the 5th and 6th pair of cervical spinal nerves.

What functions does it perform?

The work of the deltoid muscle consists of all movements performed by the shoulders. The function of the bundles involves abduction of the upper limbs, when rotation of the shoulder occurs, flexion of the arm, they help. When the muscle is pumped up, the shoulder joint is strengthened.

Causes of muscle pain

The anterior surface of the deltoid muscle can be subjected to stress due to overstrain, and muscle fibers are stretched. A person leading a passive lifestyle or an athlete can get injured. Pain occurs due to the following circumstances:

• trauma to the axillary nerve;
• myofascial pain syndrome;
• spasms of muscle fibers;
• consequences of arthrosis, chondrosis;
• inflammatory processes in the tendons – tendinitis of various forms.

Inflammations are often provoked by mechanical damage. The causes of pain are divided into 3 categories:

• damage to muscle ligaments caused by a degenerative, inflammatory or traumatic process;
• damage to the brachial capsule of non-inflammatory etiology;
• pinching of the shoulder tendons responsible for rotation.

The deltoid muscle of the arm requires a long recovery process.

How to treat pain in the deltoid muscle?

When shoulders hurt, therapy begins with neutralizing the factors that provoke pain:

• providing rest for hands;
• use of anti-inflammatory non-steroidal ointments, tablets, gels.

In severe cases, pain-relieving injections of corticosteroids and compresses with Dimexide solution are prescribed. They also resort to physiotherapy in order to activate the trophism of periarticular tissues and improve metabolic processes. You can use unconventional methods, these include applying ointments from propolis and bear fat. They are smeared on the affected area 2-3 times a day. To enhance the effect, cover with a bandage, like a compress. An additional therapeutic effect is provided by massages, complexes of microelements, and B vitamins. The therapeutic course lasts on average 5 days.

How to pump up a muscle?

To pump up the deltoid muscle in the gym, with a simultaneous load on three bundles, you need to resort to exercises to work each part separately. You can combine classes with basic manipulations. It is optimal to perform 10 approaches per workout. Then the risk of muscle overstrain is eliminated, you can take enough weight and maintain intensity. Because the deltoids are small, they get tired faster. People with poor physical fitness should perform basic manipulations of 8 repetitions per set in order to stimulate muscle growth. The exception is isolating exercises, for example, swings; it is optimal to do 10-12 repetitions. The training duration is half an hour. During this period, you can pump up all muscle heads. You can perform exercises by training your abs and trapezius.

Before training, be sure to warm up. Swings and classic exercises are suitable. If you train muscles that are not warmed up, there is a risk of getting a dislocation, injury, or sprain.

You can pump up your deltoid muscles at home.

1. Raise dumbbells, first in front of you, then to the sides. Point your wrists down for 2-3 sets of 20 reps.
2. Basic dumbbell press. The procedure is carried out at a slow pace to avoid injury to the elbows; they must remain tense.
3. Vertical traction. The manipulation is carried out with a straight back, in an inclined position. Hands with dumbbells are raised to the body.

Exercise 3-4 times a week, increasing intensity over time. After 2-3 months, the first results will be noticeable. To strengthen them, you should resort to physical exercise at least 2 times a week, with less intensity.

Beautiful shoulders always make their owner stand out from the crowd. Most training programs place a lot of emphasis on shoulders. But the athlete will not be able to achieve the desired result if he does not pay attention to training the deltoids.

What are the deltoid muscles and where are they located? How to properly pump up the posterior and anterior deltoid muscles?

When the question arises of how to properly pump up the anterior deltoid muscle and the posterior deltoid muscle, it refers to the surface of the shoulder muscles, which is responsible for the formation of the outer contour.

The biceps is necessary for abducting the shoulder to the side, extending it and flexing it. Thanks to the muscles, the shoulder joint is strengthened. In the male half of humanity, with the development of the shoulder girdle, a bright bulge is formed. This indicates targeted training of this particular muscle.

Present in the shoulder 5 fiber groups, which operate independently of each other. In anatomy, the following fiber bundles are distinguished:

• front;
• average;
• rear.

When a person moves his arm back, the broad muscles of the back and the pectoralis major act as antagonist muscles.

The function of the anterior bundles is to abduct the arm when external rotation of the shoulder occurs. When the arm bends, they help the pectoralis major muscle.

When internal rotation of the shoulder occurs, the anterior fascicles engage the vastus dorsi, subclavian and pectoralis major muscles.

1. The function of the delta is to help abduct the shoulder to the side.
2. The function of the posterior bundles is necessary for horizontal extension of the shoulder.

Delta located above the shoulder joint, it extends from the scapula and is attached to the deltoid tuberosity on the shoulder. This muscle is named after the letter of the Greek alphabet. Because the muscles are shaped like the letter Delta, but upside down.

Purpose of the deltoid muscle

Due to anatomical features, the musculature increases the level of lifting force in men and women. The tasks of the biceps are very diverse; for example, it is needed to alternately extend the front and back parts of the muscle.

When the shoulder is pulled back, the entire muscle tenses. When the triceps contract, the muscles contract and the humerus moves upward slightly.

When its head rests on the shoulder joint, then bone retraction occurs. Muscular guys always have their shoulders pulled back a little - this indicates that the muscles are in good shape.

Where is the deltoid muscle located and features

This muscle is the most important because it is used daily. For example, it is involved when pushing or lifting an object above the head. The delta is a very important muscle; it gives aesthetic appeal to the figure. A man with broad shoulders looks confident. When the muscles are well developed, the waist visually appears slimmer.

Often people neglect to work this muscle or train it incorrectly. The shoulder joint has a complex spherical shape. He is responsible for shoulder extension, flexion and rotation. The main problem for athletes who train with weights is the lack of attention to the anterior deltoid.

She is situated on the front of the shoulder. If you neglect the posterior and lateral muscles in training, this will lead to an unbalanced appearance. Also, improper training can cause shoulder injury and impairment of its function. According to statistics, 69% of people suffer from shoulder problems at some point in their lives.

Effective exercises

Scientists have selected 10 exercises that maximally activate the deltoid muscles. The exercises were compiled by professional and amateur athletes, and they are also recommended by trainers. Exercises for training:

17 men aged from 19 to 35 years took part in the experiment. Experienced athletes who already had training experience took part in the test. Before the experiment began, a training session was conducted with the participants. During the study, athletes trained three times.

Before each lesson there was a rest for three days. During the first training session, experts determined each athlete's starting fitness level using one rotational maximum. During the remaining two training sessions, electrodes were connected to each muscle and the EMG method was used.

Before training there was a warm-up for three minutes. Participants began performing three maximum biceps contractions, each session lasting 10 seconds, after which 6 exercises from the list above were performed in random order.

The rest of the exercises were done by the athletes in the final training session. In each exercise, except for dips, floor push-ups and rope exercises, athletes performed five repetitions using weights. After each exercise there was a rest for three minutes.

Scientists collected data: concentric and eccentric phases of movements of each approach and repetition. Analysis of repetitions 2, 3 and 4 was performed to determine muscle activity.

Experiment results

After the study, experts analyzed the data and presented them in the form of a table, each of which corresponds to a specific muscle bundle. The most effective exercises for activating the anterior bundle of muscles.

• spreading the weights to the sides with bent elbows;
• lifting weights to the chin;
• swings from the lower block;
• lifting weights above your head;
• exercise with ropes;
• lifting dumbbells in front of you.

Training the posterior muscle group.

1. Lifting weights while sitting.
2. Exercise with ropes.
3. Push-ups on parallel bars and from the floor.

Optimal exercises for women

The greatest activation of the anterior muscle occurs during the overhead dumbbell press. The middle muscle is well worked out when performing two workouts: lifting dumbbells on an incline bench; raising dumbbells to the side with bent elbows.

The greatest activation of the posterior muscle occurs when performing breeding with weights in an incline and row on a bench. There is no most universal exercise for muscle development. The shoulder joint is complex, so it is not possible to simultaneously activate any of the three muscles to the maximum by performing only one exercise.

Experts emphasize that muscles need to be trained several exercises at once, in this case, you need to think in advance which preparation works which muscles. For example, if during a lesson you lift weights in front of you, lift dumbbells and raise them to the sides, then the anterior section of the muscles is loaded and the middle bundle is worked on.

But these exercises neglect the rear deltoid. Using this approach when training muscles, the exercise is not considered balanced and effective. In addition to the shoulders, experts advise developing the hip.

To achieve maximum results, you need to perform dumbbell curls for the anterior biceps and weight rows on a bench at an angle of 45 degrees, or sit down dumbbell raises to work the posterior muscles. It should be noted that the three exercises presented perfectly load the middle section of the muscles, especially when lifting weights on an inclined bench.

This exercise has maximum impact to the middle compartment of the muscles. Scientists do not recommend starting classes by working the posterior triceps, because for most athletes this is the weakest area.

Experts have also noted that the exercise of pulling weights to the chin, popular among athletes, is ineffective; experienced trainers recommend removing it from the training program. You must also remember that you get used to any exercise and over time it becomes efficiency decreases.

The famous athlete and coach Pavel Tsatsouline, in the rules for developing strength in his school, notes that the effectiveness of a change in the nature and volume of the load, unexpected for a figure, is irreplaceable.

Important Rules

You need to progress in lateral raises. Exercises with dumbbells considered the most effective, but lateral raises with bands emphasize the load on the muscles in the middle of the range, where they are most active. The bands keep the muscles under tension throughout the entire movement, making the hardest part of the lift even harder.