How to exercise the middle bundle of deltoid muscle: dumbbell pressing shoulder
Dumbbell pressing the shoulder can increase the circumference of the shoulder very well, and heavy weight can increase the strength and circumference of the shoulder rapidly. You can stand or sit, usually sitting, to prevent the lower limbs and trunk from borrowing.
Target exercise site: deltoid middle bundle (also exercise deltoid front bundle and three arms)
Dumbbell shoulder pressure
Action essentials:
1. Sit on the bench, spread your feet naturally, stabilize your body with your legs, keep your hips as close as possible to the backrest, tighten your waist and don't stick to the backrest, tuck in your abdomen and hold out your chest, hold the bell on both sides of your head with your hands, hold the dumbbell in the middle with your hands, lift it from both sides of your body, keep the included angle between the big arm and the small arm at 90 degrees, and look straight ahead with your palms.
Middle bundle of deltoid muscle: dumbbell pressing shoulder
2. Then inhale deeply and push the dumbbell from both sides of your body. The fist is opposite to your eyes and intersects directly above your head, but don't touch the dumbbell. Inhale when you fall and practice repeatedly.
Precautions:
1. This action can be done by standing (as shown below), but the sitting posture is relatively more stable, and avoiding the lower limbs and trunk is more effective for deltoid exercise.
Dumbbell shoulder pressure
2. The whole process of action generally adopts fist and eye opposition (that is, palm forward, this article mainly explains). If the fist and eyes are facing forward (that is, the palms are facing each other, as shown below), the center of gravity begins to shift to the toe of deltoid muscle, and both movements exercise the toe and middle toe of deltoid muscle, which is only a matter of specific gravity.
Dumbbell shoulder pressure
3. When the weight is medium or heavy, the elbow joint must not be straight, which is easy to be injured; The waist also begins to share the strength of the shoulders, so it is safer to wear a belt.
4. In order to get a different effect from barbelling, you can lower the dumbbell as low as possible, and then raise your arms at the same time, so that the range of action will be greater.
Dumbbell shoulder pressure
5. If the arm is pushed to the highest point when pushing, and once the elbow joint is completely locked, the deltoid muscle does not have much strength, and the weight is almost entirely supported by the bone. If you stop and start to put down the dumbbell before the elbow is straightened, the practice effect will be greatly enhanced.
It is important to exercise with dumbbells. Pressing dumbbells on your shoulders can build perfect muscles and deltoid muscles. However, it should be noted that in the process of pressing dumbbells, the strength should not be too great to avoid easy injury. The waist strength should be distributed to your shoulders, and the dumbbell should be lowered as much as possible to avoid lumbar muscle strain or shoulder injury.