Master the five key points of shoulder training to create the perfect deltoid muscle

The deltoid muscle is the most different from other muscle groups. Why? Because the range of movement of the deltoid muscle is three-dimensional, divided into front, back, upper, lower, left and right. Shoulder training is particularly important, not only to make the arm and back training more stable; in addition, the wide and thick deltoid muscle makes you look particularly outstanding in clothes, and no other muscle groups can show your characteristics better.

　　If you have always wanted to pursue wide and thick deltoid muscles, don’t make the following mistakes!

　　I. Wrong side-length training posture

　　Because the deltoid muscle is composed of three parts; front, middle and back, using various different transformations of flat lifting training can effectively increase the muscle mass and uniformity of the shoulder. However, side lifting is also the most commonly "misused" training movement in the gym because people operate in the wrong way. Common mistakes include:

　　(1) Use too much weight to use full-frame exercise

　　(2) Use the body's inertia to "swing" dumbbells instead of using the strength of the muscles

　(3) The palms are not horizontal to the ground so that the deltoid muscle can be stimulated independently. In short, no matter which side lift is, you must strictly ensure that the posture is correct, complete and in place during training.

　　2. Wrong shoulder push posture

　　Although the main stimulation part of the shoulder push is the front triangle, it is still one of the best movements to increase the overall muscle mass of the shoulder. I don’t know anyone with strong deltoid muscles does not have this training exercise in the menu. But like side lifting, the training exercise of over-top shoulder push is also a training exercise that people often operate incorrectly. Using a larger weight does sacrifice the range of movement, and often starts pushing back when the barbell drops halfway.

　　It looks cool to use large weights, but people who do this will only make the triceps stimulated more than the deltoid muscles that were originally trained. Another common mistake is to lean backward during training (this is usually for training with large weights). In this case, the strength will be transferred to the upper chest to reduce the stimulation of the deltoid muscles. Therefore, when doing shoulder push, be sure to keep the torso straight and operate with full range of movements.

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Related recommendations:

　　ITYW Shoulder Warm-up (Video Teaching)

　　Shoulder Exercise - 4 T-shaped Barbell Action Teaching: T-shaped Barbell One-handed diagonal push Detonator diagonal push

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