Effective delt exercises: wide shoulders are no longer a problem

Sport

• How to train trapezius and deltoids
• Training principles
• Set of exercises
• Shrugs
• Chin pull
• Military bench press

Hollywood actor Tom Hardy quickly got into excellent physical shape for the film “Warrior” - for the role, the actor trained intensively to create a pumped up, athletic figure with sculpted muscles. His set of exercises for pumping up the trapezius and deltoids has become popular all over the world.

Deltoid training program

Seated dumbbell press

* rest between sets 90 seconds
** first two sets are warm-up

Smith machine press

** every 10-12 repetitions it is necessary to fix the projectile at the top point for 30 seconds. After the pause, do another 10-12 repetitions and again fix the weight for 30 seconds. Within one approach, perform 5 cycles, which is a total of 50-60 repetitions.

* rest between sets 3 minutes

Superset: barbell row to the chin + dumbbell lateral raises

* rest between sets 1.5-3 minutes

Superset: shrugs + dumbbell flyes

** when performing the shrug exercise at the top point of the amplitude, you must hold for 1-2 seconds.

* rest between sets 1.5-3 minutes

Superset: pulley lift + plate rotation

* rest between sets 1.5-3 minutes

You can find recommendations, nuances and instructions regarding the implementation of this deltoid muscle training program below.

Warm-up

Before training, I always warm up on a cardio machine (elliptical or treadmill) for about 7 minutes until my heart rate reaches 140 beats. After this I do some body stretching. Before training the deltoids, I additionally do exercises to strengthen the rotator cuff and warm up the stabilizer muscles. These are all kinds of rotations of the arms in the shoulder joint and swings to the sides with small dumbbells.

Warm-up exercise 1: Rotational movements in the shoulder joint with light weights. The arms are bent at the elbow joint.

Warm-up Exercise 2: Rotational movements forward and backward with small dumbbells.

Warm-up exercise 3: Side swings.

conclusions

When conducting a workout and scheduling, remember that there are a few simple rules to follow:

1. Do not risk your health, beware of injury, since damage will “slow down” the process for several months. A person will not be able to fully train, which means that after recovery he will have to start all over again. The effort will be wasted.
2. Don't overload your body. Excessive loads will “drive” him into stress. Recovery is not possible if the muscles are constantly tense and need rest. It will allow you to “accumulate strength” and start training with enthusiasm.
3. Don't do everything at once. The desire to get results now, today, has ruined many athletes. Be patient and work on your body.
4. Proper nutrition. Muscles need not only rest, but also nutrients for growth; do not forget that you need to eat well.

Delt training program: Exercise 1

Seated dumbbell press

What are broad shoulders? This is, first of all, a developed middle delta. According to Denis Gusev, an excellent exercise for the middle delta is the seated dumbbell press. This choice is justified by the fact that:

• Maximum weights can be used
• Unlike the vertical barbell press, when performing exercises with dumbbells, stabilizer muscles are additionally activated
• By using dumbbells, you can increase the range of motion by lowering the dumbbells lower

Therefore, the first exercise in training deltas is a basic multi-joint exercise with free weight, namely the dumbbell press.

How to build a workout correctly

The best option is to carry out a comprehensive training consisting of basic elements aimed at simultaneously working out all bundles of the deltoid muscle (anterior, middle and posterior).

It is necessary to work on a targeted section of the shoulder only if it does not have enough load, and its development has slowed down significantly compared to the rest of the deltas.

It is better to work out in the gym, but, subject to safety precautions, you are allowed to train at home - you just need to purchase dumbbells and a barbell to pump up all the deltoids.

It is equally important to learn how to choose the right weight of equipment.

Focus on this: you can lift dumbbells or a barbell eight times without effort, but by the twelfth repetition you already feel tired.

If you take a projectile that is too heavy, the risk of injury will increase, and the effectiveness of your training will decrease significantly.

If you want to get the relief of your dreams, it is better to take even lighter equipment - you will need to do about fifteen lifts of the projectile without rest.

Beginners should focus on the correct technique, then on the number of sets, and only lastly should you increase the weight of the weights, when you can already cope with the rest of the load with a bang.

Delt training: Exercise 2

Smith machine seated press

The Smith machine press is the next exercise that is designed to increase the intensity of the deltoid muscle training process due to a somewhat unusual method of execution. The essence of the method is that one approach consists, by and large, of five approaches, between which there are strictly regulated 30-second pauses. What does it mean? This means that we work in the machine for 30-40 seconds (about 10-12 repetitions), rest for 30 seconds, then start the exercise again. Within one approach it is necessary to perform 5 such cycles. Of course, after the last fifth cycle, you need to take a full rest of 3 minutes. Number of such super series: 3.

It is necessary to pay due attention to the selection of the weight of the projectile. After all, you need to be able to master all 5 mini-approaches, performing 10-12 repetitions in an interval of 30 seconds. Thus: the first two approaches will be quite easy, the third will be more difficult, the fourth approach will be difficult, and the fifth will be super-heavy, which must be overcome through your own motivation.

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Downloading deltoids: Superset!

Superset: barbell row to the chin + dumbbell lateral raises

Next in the program is a superset, which combines two exercises of 15 repetitions. First, we do rows of the bar to the chin (15 reps), then without rest we begin to raise the dumbbells to the sides (15 reps). The total time to complete the exercise is 40-50 seconds.

Smith machine bar to chin row

Denis Gusev also does bar-to-chin rows in the Smith machine. This gives him the ability to better isolate the deltoids.

Dumbbell lateral raises

Immediately after the deadlift, we move on to lateral raises.

Superset: Shrugs + dumbbell bent over flyes

The trapezius muscle is quite actively involved in the work during training of the muscles of the shoulder girdle. Therefore, training the trapezius along with the deltoids is a fairly rational solution. The author of the master class combines shrugs and bent-over dumbbell flyes into one superset. Number of super series: 3.

Shrugs in the Smith machine

A prerequisite when performing the exercise is a delay of 1-2 seconds at the top point of the amplitude. Number of repetitions: 20.

Bent-over dumbbell flyes

This exercise is aimed at working the rear deltoid. Be careful when performing this exercise. To maximize the load on the rear deltoid, try to move your elbows slightly forward. If you feel that it is not possible to perform this exercise technically, you can resort to an alternative solution - arm abductions in the butterfly simulator while sitting facing the back of the bench. Number of repetitions: 10-12

Thus, in this superset, the total number of repetitions varies between 30-32.

Recommendations for pumping deltas

There is no universal exercise for the deltoid muscles. Basic exercises involve several bundles, but individual zones are still a priority. Therefore, the training program should include a variety of movements for all three beams.

It is extremely rare that this muscle group develops evenly. As a rule, some bundles lag behind - most often these are the back and middle ones, since they are either forgotten about, or the exercises are performed incorrectly, or they do not do enough work, concentrating on the presses alone. Over time, you can focus on these particular beams, starting your shoulder day not with a bench press, but with swings on the rear and middle deltoids

But at the initial stage it is necessary to lean on the base, while not forgetting to pay attention to each beam. For beginners, two or three movements will be enough.

Experienced athletes use 2-4 basic and 2-4 isolation exercises.

The recommended number of approaches per movement is 3-5, the number of repetitions is 8-15. It is recommended to train your shoulders once a week. Only with specialization among experienced athletes can deltas be divided into bundles over two to three days.

Pay special attention to warming up. Shoulders are a complex complex that can be easily damaged

It makes sense to include shoulder movements in the program after training the large muscle groups of the body. This will prepare the deltoids for stress and reduce the risk of injury.

How to pump up deltoids? Tips from PRO!

Superset: pulley lift + plate rotation

The next super series is aimed at working the front delts. Each exercise is performed in an interval of 30-40 seconds, which corresponds to 14-16 repetitions. Having completed the planned number of lifts of the block, immediately without rest we proceed to rotating the pancake in front of us.

Raising the lower block in front of you

Standing barbell press

The standing (or sitting) barbell press is considered a basic exercise for building deltoids, but it is not specified that the bench presses primarily load the anterior deltoids, which in most people is already quite well developed. In addition, the front part of the deltas is actively involved in bench presses. If you get too involved in bench presses while standing or sitting and ignore lateral extensions, then you won’t see round deltoids.

As an alternative to the barbell, I would recommend standing or seated dumbbell presses Dumbbells allow you to hold your hands in a position that is comfortable for a person, while the dumbbells should move in the plane of the head. All this allows you to load the middle deltoid bundle. With a barbell, you have to squeeze the weight in an arc, as if bending around your head.

As for the posterior deltoid bundles , 2 excellent exercises are often used for their development:

Can sports nutrition become a growth booster?

With high physical activity, not only does muscle fatigue occur, but there is also a large load on the nervous system. Namely, for high-quality growth, not only a heavy load is necessary, but also proper restoration of muscles and all systems. In this case, an important condition is nutrition - replenishment of all nutrients from food. But to restore the body of an active athlete, much more calories and nutrients are required. Then sports nutrition becomes an indispensable assistant, which saturates the athlete’s body with all nutrients in sufficient quantities, is quickly absorbed and contains rich nutritional value in comparison with conventional food products.

Sometimes eating porridge with meat is not enough; it is a long-digesting food that takes several hours to digest. What to do if after training or in the morning the body requires urgent “reinforcement” in order to avoid catabolism (muscle breakdown)? In this case, specially developed sports supplements will definitely help. They have no contraindications, and no allergies have been identified while taking them. So why spend years gaining muscle by the centimeter, not eating enough calories and nutritional supplements? Isn’t it easier to take a can of protein or gainer with amino acids, and constantly progress in growth, without “rollback”.

Without sports nutrition, firstly, you are tied to the kitchen, numerous snacks and bags with food trays, and secondly, you slow down in growth, having not gained either developed shoulders or other muscles through inadequate and unenriched nutrition, which is necessary for an athlete. Only you can choose how long you want to go towards your goal.

If you doubt whether you need sports nutrition, we recommend watching the video:

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Wide grip bent over row

This is the second great exercise for the rear delts. The technique is in many ways similar to the bent-over barbell row for training the back muscles, but there are still differences. You need to take a grip wider than your shoulders and pull towards your collarbones. The elbows will look strictly to the sides of the body.

So, when we figured out the most effective exercises, it’s time to create several training complexes for deltoids.