The deltoid muscle is divided into anterior bundle, middle bundle and posterior bundle. The anterior bundle is connected with pectoralis major, which can form a wide plane with pectoralis major; The middle bundle shapes the shoulder width; The back bundle shapes the shoulder thickness, and the back bundle is often the most easily overlooked.

Training actions:

Dumbbell push

quadruplet

Upper shoulder

Smith's neck thrust forward

The third group (if you don't practice in the gym, this action can be ignored) toes inward.

Horizontal lifting before dumbbell alternation

trio

(of cars) toe-in.

Dumbbell side lift

trio

centre

Bend over a one-armed bird

quadruplet

Posterior bundle

Each group is 8- 12, and the weight is important. The rest time between groups is 30-60 seconds to improve the level of androgen. After training, fully stretch the shoulder muscles to make them longer and more beautiful.

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