1 Arnold dumbbell push Arnold dumbbell push is a variant of traditional shoulder push. When pushing, add 180 degree rotation, and all the deltoid muscles are stimulated at the same time!

Tip: Start with a 90-degree right-angle posture, sit on the retraining stool with your back straight and dumbbells at your sides. Slowly pick up the dumbbell, palm facing the body, and lift the dumbbell to the chin position. Start pushing up slowly like a dumbbell, while keeping the dumbbell close to your body. Finally, rotate your wrist outward, while continuing to lift the dumbbell over your head in an "arc motion"

Number and times of training groups: 3 groups x (10- 12 times/group)

2 In the practice of barbell neck push back, for the middle part of deltoid muscle, barbell neck push back is better than ordinary shoulder push. Because the elbow will move to both sides instead of forward, it will put more pressure on the middle of the deltoid muscle.

Tip: If possible, you can use the squat rack and adjust the height to suit you before using it. Choose the weight that suits you, stand under the squat frame, and put the barbell behind your shoulders and under your neck. Hold the barbell with both hands to ensure that the barbell can be safely lifted from the squat rack. Lift the barbell with your legs and keep your body straight. Lift the bell slowly, leave the squat frame, with your legs shoulder-width apart and your back straight. Exhale, raise your arms completely and lift the barbell over your head. Hold this position 1-2 seconds, inhale, put down the barbell and return to the starting position.

Number and times of training groups: 4 groups x (10- 12 times/group)

The following exercises may be relatively difficult, because as a golden combination exercise, there are many compound exercises. But I found that this group of training can separate the middle and rear parts of triceps. Both exercises can be done by sitting or standing.

Part 1:? Dumbbell forward lift

Lifting dumbbells is one of the best ways to separate and exercise the front of deltoid muscle. On the premise of not affecting the movement, both forehand and upright dumbbell can be held.

Tip: Stand naturally, hold dumbbells by your sides with both hands, and keep your upper body straight when lifting the dumbbells in front. When lifting dumbbells, relax your elbows slightly to avoid causing triceps tension. You can rotate your arm slightly inward/outward, as long as you feel your muscles tense. When your arms are parallel to the ground, hold for a moment, feel the muscle contraction, and then put down the dumbbell. Arms.

Number and times of training groups: each arm 10 times, a total of 20 times.

Part II: Dumbbell Side Lift

Contrary to the front flat lift, for most people, the side flat lift is more difficult. This also applies to unilaterally changing the motion. The elbow can be slightly bent to reduce the stimulation to the triceps brachii, so that you can exercise the muscles on one side more intently.

Tip: Hold a pair of dumbbells, and the sides of your body naturally droop (palms inward) to fix your body. Don't sway. Bend your elbow slightly and start exhaling. Lift the dumbbell to shoulder height. When your arm is parallel to the floor, keep the muscle contraction 1-2 seconds, exhale and then slowly start to lower your arm until the starting position.

Golden combination exercise

Take a break between exercises. 10-30? A group will rest for 45-60 seconds after completing all two movements? A few seconds, depending on your endurance. Number and times of training groups: 3 groups x 10 times.