The deltoid muscle is located under the skin of the shoulder. Because the shape of the deltoid muscle protrudes from the upper arm and is similar to the head of a tiger, the deltoid muscle is also called the tiger head muscle. The deltoid muscle is also divided into front, middle and rear beams, so when training the triangle When using muscles, you must choose a method based on the front, middle, and rear beams. Today I will introduce to you how to exercise the anterior deltoid.
Seated pull-up
1. Preparation: Place a flat bench in the middle of the tensioner, grasp the handle of the tensioner with both hands, palms forward and elbows down.
2. Action essentials: Pull up with both hands. Keep your arms slightly bent.
3. Action instructions: Keep your back straight and your feet apart.
Seated Dumbbell Press
1. Preparation: Sit on a bench with your back straight, grab the dumbbell with your forehand and lift it to the sides of your shoulders, with your palms facing forward.
2. Action essentials: Inhale, push the dumbbell vertically upward, and exhale when the slow downward movement is completed.
3. Action instructions: You can do this exercise in a standing position, or you can press with your left and right arms alternately. To prevent spinal stretching, press exercises are often done in a seated position.
Smith machine behind the neck press
1. Preparation: Sit on a chair under the barbell in the Smith machine. Hold the barbell wider than shoulder-width apart and lower it behind your head.
2. Action essentials: Push the barbell straight upward toward the ceiling. Return to starting position and repeat. Be sure to keep your back straight throughout the exercise.
3. Action instructions: During the action, pay attention to safety protection and do not hit your head.
Front barbell raise
1. Preparation: Grasp the barbell with both hands, keep your arms slightly bent, and place them in front of your thighs.
2. Action essentials: Lift the barbell upwards until the upper arms are parallel to the ground or slightly higher. Return and repeat.
Upright dumbbell press
1. Preparation: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, keeping your thumbs facing each other.
2. Action essentials: Lift the dumbbells with both arms and keep the arms slightly bent.
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