Exercises to develop the middle delta of the shoulder are performed using exercise machines or sports equipment. Shoulder girdle training is carried out independently or under the guidance of a fitness instructor. Pumping up the muscles of the middle delta allows you to achieve the effect of beautiful and aesthetically attractive shoulders for both men and girls. There are basic and isolated exercises designed to develop this part of the shoulder girdle.
A set of exercises for the middle delta of the shoulder is given further in the article.
Regular exercise in the gym makes it possible to get positive results in muscle development within a short period of time . Even under conditions of minimal physical activity, rapid formation of a muscle bundle is ensured with its further increase in volume.
What is the middle delta of the shoulder, where is it located and what is it responsible for?
The middle delta is a collection of muscle tissues that are located on the outer side of the shoulder. This type of muscle is considered superficial, as it is located in the area of the outer contour of the shoulder joint.
The medius deltoid muscle gets its name because it looks like the Greek letter delta. Muscle fibers of this type originate from the lateral segment of the clavicle, and their attachment is carried out at the deltoid tuberosity and the base of the humerus.
The mass of the average delta of an adult is within 192 g. The main training aimed at developing this part of the muscle consists of performing strength exercises on machines, lifting dumbbells and barbells.
The middle delta of the shoulder is a muscle bundle that is responsible for performing the following functions of the musculoskeletal system:
- bending the arm at the elbow joint;
- extension of the upper limb;
- raising your arm up and moving it to the side.
Innervation of the middle delta is provided by the axillary nerve, and blood supply is provided by the posterior circumflex artery of the shoulder. The main antagonist of this part of the muscle is the latissimus dorsi muscle.
Shoulder workout with emphasis on the rear delts.
And now we have a little problem. All of these multi-joint presses that were included in the previous workouts primarily work the middle and anterior deltoids, but have only a minor effect on the posterior deltoids.
But do you know what to do? Traction! (This is the answer to why so many bodybuilders train their rear delts with their back.) The first exercise in this workout is the T-bar row, so you'll want to think about how you can set up splitting your workouts into shoulder and back days.
Most rowing exercises work the rear delts quite effectively. I suggest using ones where you can use a fairly heavy weight.
Next we'll add three single-joint exercises, starting with a rear delt exercise in which you use quite a bit of weight. This will be a standing dumbbell raise. Next, do an exercise for the middle or anterior deltoid, also to balance out the workout.
Finish the workout with an isolation movement for the rear delts. And this will be a standing crossover raise, because the angle of the load is a little different from the exercise - bent over raise with dumbbells, which you have already done.
Moreover, you will change the relative intensity slightly (that is, you will reach muscle failure at a higher rep range).
Shoulder workout – 4. Emphasis on rear deltoids.
- T-bar rows – 4 sets of 6, 6, 8, 10 reps.
- Standing bent over raises with dumbbells – 3 sets of 8, 10, 12 reps.
- Lateral abduction of the arm from the lower block - 3 sets of 4 sets of 8, 8, 12, 12 repetitions.
- Crossover raises from overhead blocks while standing – 3 sets of 10, 10, 12 reps.
Contraindications to classes
Exercises for the middle delta of the shoulder are part of the training process for all girls who want to have a slim figure and an aesthetically attractive body.
Exercises to develop this part of the muscular system are contraindicated if you have the following health problems:
- diabetes;
- hypertonic disease;
- cardiac diseases;
- thrombophlebitis;
- phlebeurysm;
- intervertebral hernia;
- infectious processes occurring in acute or chronic form (a pathological condition of this type creates a focus of constant inflammation, which depletes the vital forces of the body);
- deficiency of vitamins and minerals;
- diseases of the digestive tract associated with impaired absorption of nutrients;
- recent cerebral stroke or myocardial infarction;
- severe fracture of the clavicle, accompanied by displacement of bone tissue;
- osteoporosis;
- immunodeficiency states of the body;
- previous spinal injuries that preclude the use of physical activity using sports equipment;
- inguinal hernia;
- oncological neoplasms, regardless of their location;
- inflammatory processes occurring in the structure of the elbow or shoulder joint;
- aortic aneurysm.
Exercises on the middle delta of the shoulder are contraindicated for girls who are pregnant or breastfeeding a newborn baby. During menstruation, it is also recommended to refrain from this type of physical activity.
Shoulder training using the pre-exhaustion method.
This is an often overlooked technique that allows you to target a specific delt head for growth. This is also helpful if you have sore shoulders, as pre-exhaustion means you won't be using the same heavy lifting weights when performing multi-joint exercises to reach muscle failure.
It's also a great way to add variety to your workouts, as alternating isolation and compound exercises during a workout is a new muscle development stimulus for most people.
The training begins with an isolation exercise for the middle delta. But you can start by working any other deltoid head, choosing a single-joint movement.
Since this is the first exercise of the workout, you may want to use a heavier weight than usual to get a greater training stimulus from this exercise. We also add some additional training volume as a heavy compound exercise. Your shoulders will already be well warmed up and prepared for this exercise.
Pre-exhaustion means you won't be as strong as usual when you perform the overhead press. Therefore, you can train with lighter weights to reach muscle failure. The Smith machine press is great for this workout so you don't have to worry about balancing the bar. Just get into the starting position and start pushing the weight.
The following two isolation workout exercises work the remaining two deltoid heads for balanced overall development. Remember that you can alternate the order of choosing these last exercises for one or another head to add variety to your training and “tighten up” the lagging deltoid area.
Shoulder training – 5. Pre-exhaustion method.
- Standing dumbbell lateral raises – 6 sets of 8, 8, 8, 12, 12, 12 reps.
- Seated Smith machine press – 3 sets of 8, 10, 12 reps.
- Seated Peck Deck raises – 3 sets of 8, 10, 12 reps.
- Raising your arms with a barbell in front of you – 3 sets of 8, 10, 12 repetitions.
Shoulder muscle training for girls in the gym
Training the muscles of the shoulder girdle begins with the girl performing a set of basic and very simple exercises that warm up the muscles and joints.
Warm-up complex for beginners
Girls who have just started working out in the gym and want to develop the muscles of the middle delta of the shoulder should begin classes by performing the following set of warm-up exercises:
- Do 20 head rotations in each direction, warming up the cervical spine.
- Perform 30 hand raises.
- Do 25 swings of your upper limbs forward, and then a similar number of repetitions back.
- Raise your shoulders up and down, performing 40 repetitions.
- Do 20 bends forward, backward and to the sides to thoroughly stretch the lumbar spine.
- Perform 30 body turns to the left and right sides.
- Do 25 pelvic rotations.
After completing this basic set of exercises to warm up the muscles and joints, you can begin pumping up the middle delta of the shoulder.
