Shoulder training is mainly the deltoid muscle exercise, we train the shoulder can help us to ensure the stability of the movement. It is better to use equipment to help you exercise. Dumbbells and barbells are commonly used as auxiliary equipment. Do you know how to use barbells to build deltoid muscles? Let’s go and have a look!
One, weight barbell push
For the first exercise, we need to use the sensory barbell to exercise. If you are a exerciser who has been working out for a while, you can use a larger weight barbell to exercise. If you are new to this exercise, you can start with a lighter weight to feel the muscle stimulation of the deltoid muscles.
During the exercise, we should keep our body in a standing position, hold the bar with both hands and push. When holding the bar, the wrists of both hands are not held straight, so that the wrists can be slightly pressed back, so as to avoid too much pressure on your arms. In practice, the range of pushing action should be in place, pay attention to feel the deltoid muscle sensation, exercise speed is not too fast, slow speed exercise can make your muscles get good stimulation.
Two, barbell straight pull
Grasp the bar with both hands and pull it straight up to your chest until your elbows and shoulders are in line. Exercise with your feet shoulder-width apart, your waist and back straight, your spine in a neutral position, and the bar track perpendicular to the floor. First of all, sit on a right Angle stool, feet apart to step on the ground, buttocks close to the back, abdomen tightening in the back of the waist straight under the condition of bending over hands fist grip barbell, grip distance is 1.5 times shoulder width, exhale to lift the barbell to the front of the thigh position.
Three, sitting barbell shoulder push
Keep your pelvis neutral and your abdomen tight, your waist and back straight and slightly straight, your shoulder blades tight and your shoulder straps down, keeping your chest out and your eyes looking straight ahead. Inhale and exhale to lift the bar to a position just above the clavicle (upper arm slightly below the shoulder and forearm perpendicular to the floor, wrist neutral). In preparation for inhalation, the deltoid muscles of the exhalation exert force to drive the upper arm, pushing the barbell along the face to just above the head. Be careful that the elbow is not locked and the wrist is neutral. Inhale, deltoid muscles control the upper arm to lower the barbell along the face to the tip of the nose.
Post time: Sep-12-2022