Combination arrangement of deltoid muscle exercises

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May 20, 2025

Combination arrangement of deltoid muscle exercise

　　Because the deltoid muscle is a feathered muscle group, with three bundles in front, middle and back, if you want to have a good shoulder, the three bundles need to be developed balanced to look better. Many novices are often at a loss about the arrangement of the deltoid muscle exercise for the shoulder, or often miss a bundle during exercise, or concentrate on training, which is not advisable. How to better arrange shoulder deltoid muscle exercise in a limited time? Look at the combination arrangement of the coaches often use 40 minutes to exercise the deltoid muscle:

The muscle characteristics of the deltoid muscle are that they do not require a large volume to lift a large weight, but they are very easy to fatigue. When exercising on the shoulder, the trainer will feel very sore, thereby reducing the intensity of the training. So we After fully warming up during training, you mainly use high-intensity pushes at the beginning, and then a high-resize side lift for the super group to stimulate him, and finally exercise the back bundle part. That is to say, basically it is divided into three parts to exercise.

　　1. High-intensity pushes

　　Shoulder pushes are undoubtedly the best comprehensive method for exercising the shoulders. Whether it is the front-neck push of the barbell or dumbbell pushes, the three strands of the shoulders are well exercised, especially the foreboding. Based on the energetic start of the exercise, high-weight pushes are undoubtedly the core content of the day's exercise.

　　The first two items should be the main push movements during the entire training process, and the intensity should be as high as 80-90% of the maximum weight as possible. Each group does 8 -10 training sessions, and it is recommended that you increase the intensity of the group and the number of each group should not be reduced as much as possible. Force yourself to complete it, do 8-10 groups.

How to better arrange the exercise of the shoulder deltoid muscle

2. Side lift of the super group

　　Side lift is an isolated movement to exercise the deltoid muscles in the deltoid muscle. It is recommended to choose the right weight instead of blindly choosing large weights, resulting in deformation of the movement.

　　Use the super group method, use three retransfer reductions to perform dumbbell side lifting, do all three weights 8-12 times, and the weight decreases in turn. The three completions are a large group, and do 4 large groups.

It should be noted that there are no three groups in a large group. Intermittent, rest after the big group is completed. Otherwise, the meaning of the super group will be lost.

3. Back shoulder: Deltoid backband

　　When the shoulder exercise reaches the third part of the deltoid backband, you are already very tired, so you must persist. Backband is often a part that many people ignore and is often forgotten.

　　You can use a disc machine to spread your shoulder or lean over the dumbbell to lift it sideways, and exercise 6-8 groups according to normal exercise.

Of course, if the exercise ability is good, you can still use the super group method to exercise. Of course, you can only use 2 different weight loads to reduce the method. The method is similar.

How to better arrange the exercise of the shoulder deltoid backband How to better arrange the exercise of the shoulder deltoid muscle

The combination of the above shoulder exercise methods is relatively complete, including the three bundles of the front, middle and back of the deltoid muscle, which has a very good effect on shoulder training. The entire training process can make your deltoid muscle in a bombardment from beginning to end.

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