Massive shoulders is a sign of an athletic figure, and what men have never dreamed to have it?! Thus many bodybuilders are interested in most effective exercises for building this group of muscle. First of all, you have to know that shoulder muscles get the form of your skeletal, but for improving it have to be developed deltoid muscles. By reading further this article you will find out what are the best exercises to build your deltoid muscle and how to perform them properly.
Since you should know about this, only proper exercises execution gives you results in muscle growth. Otherwise, all your efforts are worthless and expose you to serious injury. Deltoid is the most powerful superficial muscle of the shoulder, composed of three heads-anterior, medial and posterior. Thus for building shoulder muscle and keep them safe have to be worked all “heads” of the deltoid muscle.
The main function of the deltoid muscle is the abduction of the shoulder to the side, back and forward, and turn around the longitudinal axis of the upper arm. Thus, in this article, we will share the most effective exercises for building deltoid muscle. Before proceeding to this, let’s point out some very important moments that every bodybuilder should be aware of before getting into deltoid training.
Every time you target your deltoid muscle, you will feel involved in work trapezius muscle. This muscle will get the load whatever type of exercises you will do; even when you will do it absolutely correct manner. Thus, is very important to include a metal component of training too- it is about mentally straining the muscles of the shoulder, feeling the tension in the heads of delts.
Regardless of the type of exercise that targets deltoid muscle, the number of sets for each of them should not exceed 4 times. Even if you are working for cutting, and look to get muscle definition, you are advised to do 4 sets of 6-12 reps and limit yourself to this. You can go for more sets only if you are an experienced bodybuilder. Otherwise, it is pointless to lose your time and efforts performing a big number of sets.
Must Read: How Many Sets for Each Exercise?
Everyone looking to build up deltoid muscle wants to know exercises that give great results. We will help you with this task, telling you that there are mainly two exercises that you have to focus your attention on seated barbell and dumbbell presses. Of course, there are a lot of variations of this exercise and each of them would be mentioned here.
It is a well-known fact that seated dumbbell/barbell presses increase the muscle volume and strength. Thereby it is a basic exercise for each workout. Compare to other types of exercise, bench presses have a very strong advantage- the weight you work with can be easily changed from one exercise to other.
And this is especially important because, as you know, for keeping your muscle grow you have to increase constantly the load you work with. This will keep your muscle away from reaching any plateau stage, and thus keep the growing.
It is very important to start your deltoid training with the seated bench or dumbbell presses. Since at the beginning of your training deltoid muscles are relaxed you will be able to work with bigger loads on barbells, and this adds strength and muscle mass to your deltoids.
Only after performing these basic exercises -seated barbell press and seated dumbbell press- you can go for other isolation exercises side/lateral dumbbell raises, bent lateral raises, face pullups, and others.
When doing raises it is quite difficult to train with a big load while following the right technique. Only more experienced bodybuilders are able to do it properly. Thats’ why novice bodybuilders start with bench presses by slowly increasing the loads. Once you handle bench presses, you will be able to raise with bigger loads too.
Generally, seated barbell/dumbbell presses are safer since shoulder joints are not bent too much.
Upright Barbell Row is a great exercise that can be done right after barbell/dumbbell presses. It is especially recommended for novice bodybuilders to choose it instead of any kind of dumbbell raises. If you are a novice bodybuilders there are no reason to work out the anterior part of a deltoid muscle. It will be perfectly worked during bench presses.
Instead, posterior head of the deltoid has to be trained, and upright barbell rows are very effective for this purpose. A great way for building deltoid muscle is to alternate seated barbell presses with seated dumbbell presses. The main reason for this is that load would be changed and this surprise your muscle, making them grow faster.
Top Most Useful Exercises For Building Deltoids:
So, making a top of most effective exercises for building deltoid muscle is, it would look like this:
1. Seated barbell/dumbbell presses.
2. Upright barbell rows;
3. Side/lateral dumbbell raises;
4. Behind the neck barbell presses while sitting;
5. Cable one-arm front raise in a standing position.
Since the deltoid muscle is composed of three parts you have to pay attention to each of them. Training deltoid muscles not only makes the shoulder looks bigger but will also prevent any injury when training with bigger weights.
Do not forget to warm up before deltoid training. Do 10-15 minutes of warm-up program exercises, and only after this switch to deltoid workout. Also, choose to work with weights you can handle, and slowly increase them with every training.
How Often Should Be Deltoid Muscle Be Trained?
There are many opinions on this subject. However, if you will do a search on bodybuilding forums you will find out that most people share the idea of training delts twice a week. If you take anabolic steroids than you can work deltoids more often, for making they grow faster. Do not forget that for great results you have to follow a rich diet and rest enough.
These factors are essential when building any type of muscles, and have to be remembered by all bodybuilders as being very important aspects. As you see, there are some very effective exercises for building and strengthening deltoid muscles. Just make sure you work with weights you can handle, as this will keep you away from any injury. Since staying safe is the most important for every one of us!