Arnold Schwarzenegger Fitness Plan Collection (2)

Anoswazenegger Classroom Improve Your Deltoid

　　Introduce some diverse movements to increase muscle circumference and strength in your deltoid training program. The shoulder is one of the few body parts that are often overtrained or undertrained. Allow me to explain: Deltoids are involved in all chest pressing exercises, so they are very easy to be overtrained. I say that many people have insufficient deltoid training because they have always insisted on using the same and ancient shoulder exercises—barbell or dumbbell head pressing, dumbbell side lifting and upright rowing. Before you get caught in this routine, start using the following exercises in your shoulder training:

　　Trend lifting: I rarely do Seeing people using pullers in the gym to do their side-level lifts; everyone seems to be sticking to using dumbbells, probably just because they are not used to it. Using pullers not only gives you more changes than dumbbells, but also maintains a continuous pull (this is something you can't get from dumbbell movements) to put a greater pressure on your lower part of the deltoid muscle, i.e. the part connecting the triceps and triceps. In each of your shoulder training, use at least one puller movement for training—such as side-level lift, front-level lift, lean side-level lift or tilt-level lift, etc. The first three movements can be done using one-arm or double-arm and sitting or standing positions.

Overlift: Another thing I noticed The thing is when people use dumbbells for side lifts or front lifts, they usually do the movements in the traditional range, i.e. your arms are parked at a horizontal position shoulder-height. However, you can always lift the dumbbells upwards, sometimes even lift the weight over the head. To change the side lifts you have done in the past, when your arms are lifted parallel to the floor and stop the movements, continue lifting the dumbbells until they are almost touching on your head; in front lifts (preferably with your arms), lift your arms up until they are perpendicular to the floor. This gives your shoulders a larger range of motion, bombarding more muscle fibers, and allowing your trapezius to participate in the movements. But don't use this technique in all your side lifts and front lift training sets. , otherwise it will limit the weight you use. This larger range of exercise is also difficult for those with shoulder problems.

　　Arnold Press: I am not here to promote the press action named after me from my reward - in fact, it is really a great action for the toe and middle tract of the deltoid muscle. Hold a dumbbell with each hand, place the palms towards yourself, and bring your elbows close to both sides of your body (the same as the action at the vertex of the dumbbell curl). While you push the dumbbell upward, rotate your arms and hands until your palms are forward at the vertex of the movement (elbow joint microlock). Reversely descend back to the initial position. This is a difficult exercise, but it is very effective.