By its anatomical features, delta muscles are very difficult to isolate. They are active in almost all upper exercises as an auxiliary or a stabilizing force. That's why is obviously dangerous to involve them in the same amount of work as, let’s say, the pectoral muscles do.
That is why if you decided to work on delta muscles with the same magnitude as for breast (do 2-3 exercises, of each of the three beams delta), there are big chances that you will overtrain. What are the structural features of deltas? Each of the three beams (rear, front and side) is attached to its singular point, and motor functions of the whole Trinity are different.
And yet, selecting any of the beams is difficult. In addition, inside the shoulder "complex" is a small but no less important and very sensitive rotational muscles: supraspinatus, infraspinatus, and other. Add to these muscles other 17 large and minor muscles, one way or another connected with the shoulder belt, and you'll understand why the delta is so difficult to build.
Yeah, you get it right, because they are almost impossible to isolate! And secondly, the insistence which usually helps with other muscles is not applicable here. So what to do in this situation, are there any ways to get delta muscle growth? The answer is yes. Delta is quite amenable to training due to the precise execution of exercises designed for them, in a small number.
The most important you have to remember is that you have to perform exercises correctly, and then the maximum load will remain in the delta, but will not go further on other shoulder girdle muscles. The trouble is that the outward simplicity of exercises on the delta is misleading and cause annoying, and sometimes tragic mistakes.
That’s why we will take a look further on most common errors admitted when training delta muscles:
The first and most common error is about lifting the weights in front of you. What is wrong here? The involuntary twist when lifting weights inside (internal rotation - a move that we make, for example, pouring something from a bottle into a glass).
Clinical practice has shown that almost all athletes who suffer from chronic pain in the shoulder, inadvertently made the internal rotation of brushes. What actually happens in case of such double movement up and down?
The truth is that even when lifting hands without weights the supraspinatus muscle is already in the grip of the humerus and scapula crest. Now imagine that you have in the hand's dumbbell which has not easy weight...
Solution: To efficiently pump the front of the delta, and thus protect the rotational muscles of squeezing, holding hands with the rise in the neutral/vertical position. Elbows have to be oriented straight down!
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Two Sides Weight Lifting:
The error here is that during the lifting your elbows are below the wrist. Lifting weights above the elbow, you will greatly lessen the burden on the middle of the delta. However, it is a trifle compared with the fact that the main load "slides" on the anatomically weak rotator cuff shoulder joint.
Along with the fact that rotational muscles are at risk of breaks and sprains, they fail to fulfill their support function within the shoulder joint. The conclusion is that joint can easily get broken.
The right way to perform it: the first step is to define the individual natural position for hands. First, lower your arms freely, relax and see how they are arranged relative to the torso. Where are your hands: strictly on the sides of the body, or just pushed forward, or shifted back?
That position which took your hand is natural and therefore safe! You have to know that position of hands depends on the stoop and genetic features of the shoulders. Next step: free of weight, lift your hands up to the side, without disturbing their natural line.
Keep elbows always higher than the brushes. Then take the dumbbell, slightly bend your elbows and lock. Using the same natural trajectory begins to raise hands up to the parallel from the floor. When you get in the top take a pause and slowly return to starting position.
Exercises For The Rear Delta:
The error consisted in the reduction of the blades on the concentric phase of the movement. All the exercises for rear delta are constructed approximately the same, namely separately your hands to the sides before you.
The main work is performed, as you know, rear delts, with the participation of rotational muscles. If while separating bring together scapula, the horizontal extension arm turns into a completely different movement called retraction of the blades.
This way the main burden falls on a completely different muscle: the diamond-shaped and medium-sized trapezoid. How to perform it the right way? In the starting position hands should be strictly in front of the body (perpendicular to) the elbows slightly bent and locked.
Separate hands strictly on the sides or a little further. And one more tip: if you want to increase the delta muscles as much as possible, do not take the heavyweight! Rhomboids and traps muscles are much stronger than rear deltas, and in case of overtraining, they attract all the resources to them.
Sitting Bench Exercises:
The error here is the maximum extension of the hands of the top positions. There is no doubt, the full range of motion is very important. And yet, not for sitting bench! Remember, the extension arms at the elbow is performed directly due to the four muscles - deltas muscles, triceps, pectorals, and trapezoids.
First, take the maximum load of the delta, and at the finish of the movement - triceps, chest, and harness. Electromyography shows that the average delta activity showed a peak somewhere between 90 and 120 degrees of abduction in the shoulder joint (ie, with incomplete straightening arms above head).
The closer you are to the full extension, the lower are its activity. The explanation is that the top segment of the pectoral muscles come into play, plus a trapeze - with triceps and reduce the burden on the middle of the delta.
The right way to perform it: Bench sitting with a full range of motion has always been a cool power for the exercise of the shoulder girdle. But if you want the maximum load namely delta muscles, the reduce the amplitude: do not go up until a maximum extension of the hands. Keep in mind the angle of shoulder abduction should not exceed 130 degrees.
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Delta muscles are active in all the upper body part exercises as an auxiliary or stabilizing force.