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:

Dumbbells press 4 groups of upper shoulders.

Smith presses 3 groups in front of his neck (this action is ignored if he doesn't practice in the gym).

Dumbbells alternately lift three groups of toe-in.

Dumbbell side lift 3 groups of center beams

Bent one-armed bird, 4 groups of 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.