I don’t know how much everyone knows about the deltoid muscle. In fact, the deltoid muscle is not a whole muscle. The deltoid muscle is also divided into three parts, namely the anterior deltoid muscle. < u style='color: blue'>Middle deltoidand posterior deltoid. When many people exercise, they don't know that the deltoid muscle is divided into so many parts, so they think that they are exercising the entire deltoid muscle. Today let’s take a look at some of the best exercises for training the middle deltoid muscles!
Shoulder Press
The exercise of the deltoid muscles is very important. We perform shoulder press , can also exercise the deltoid muscles, especially the middle deltoid muscles. When doing shoulder presses, the first thing we need to do is to sink the shoulders and lock the shoulder joints. In other words, during the exercise , you cannot shrug or lift your shoulders, your shoulders must be fixed in position. Naturally, the lower the shoulder position, the better. Also, we should pay attention to the condition of our back during exercise. It is best to keep the back straight at all times. If you want, you can exercise your arms at the same time. , the arms need to be extended to the highest point and straightened, so that the triceps can be exercised together.
Dumbbell lateral raise
Dumbbell lateral raise is also an action that can exercise the shoulders, and has a very obvious effect on the middle deltoid muscle of the shoulder. There is actually a formula for exercising the shoulders, and this formula is relatively easy to memorize. We all know that the triceps muscles of the shoulders are actually divided into three parts: the front deltoid, the middle deltoid, and the rear deltoid. Then the formula is to train the front beam with front raises, the middle beam with lateral raises, and the rear beam with bent lateral raises. Therefore, we can also see that if you want to exercise the middle deltoid muscle, the most suitable movement is the dumbbell side raise. During the exercise of this movement, we must pay attention to the fact that the arm must reach the highest point, the highest point of the arm. In fact, it is parallel to the shoulders, and it is best to exercise in this position.
Side pull with tensioner
If you are exercising the shoulder deltoid muscles, you can actually do it without using dumbbells. We can also use the tensioner that we often exercise. . Compared with dumbbell exercises, tensioners can actually maintain a relatively constant resistance on the deltoid muscle from beginning to end.. The biggest advantage of the tensioner is that it allows your muscles to maintain constant resistance. If you lean forward during dumbbell exercise, it will easily cause the body to shake. Then, the muscles in other parts of the body will compensate and exert force. In this case, other parts of our body will be exercised. However, the lateral flat pull of the tensioner is done with one hand. In addition, the remaining hands and feet can be placed on the body to maintain balance, so that the deltoid area can have an obvious targeted exercise.
The trump card movements for the middle deltoid muscles are the three types mentioned in the article. Of course, there are definitely more than just these exercises for the deltoid muscles. You can also look for other methods, which may be more suitable. of.