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Rear deltas – the method of training

“Yes that the back” zamorachivatsya “- still it is not visible!” – this can be heard from those visitors “simulator”, which do not focus on success on the competition podium, often. And really: the athletic appearance is determined, first of all, shoulders, hands, chest and press. And only in the second – legs and back.

The posterior part of the deltoid muscle is visible only from the back. So: and it is not worth “bothering” with it, if you are not going to go on stage?

By no means: the rear delta – exactly as much as the middle delta – is responsible for the roundness of the shoulders. And if it lags behind in development, the coveted “balls” on your shoulders you can not see.

Anatomy and functions of the deltoid muscle

The deltoid muscle is a very solid array – the anterior, posterior and middle (which is often also called the outer or lateral) head in it can be distinguished very conventionally.

Rather, speech can be reported on the anterior, posterior and middle (external) bundles of muscle fibers. It is the beams, not just one beam, as is often said.

Rear deltas - the method of trainingIn what follows, we will refer to the front, middle and back beams as just the front, middle and rear deltas, although this is not entirely correct. The deltoid muscle is included in the work when the hand is raised in front of it (for this movement the front beams meet), aside (middle bundles) and in the horizontal plane (rear beams).

In addition, the front tufts participate in the rotation of the shoulder (you can observe this participation when doing hand flexes with dumbbells), and also help with the performance of the jumper movements.

The skew of the rear deltas

Let us quote the results of an interesting study, dated 2002.

According to him, the front delta in bodybuilders is about five times greater than that of the average inhabitant of planet Earth, the average is three times larger, but the rear, albeit also larger, but only 10-15 percent. And if it is, then the rear delta gets much less load than its two “sisters”. Wrong something in this, do not you think?

This skewness becomes clear, if we recall how the shoulder training is usually built. The main – basic – exercise program for some reason is considered to be a vertical bench press. Everything else is like “isolation”. And to isolating exercises it is customary to treat with slight disdain.

It is believed that the vertical press of the bar from the breast loads more of the front beam of the deltoid muscle, but if you press the dumbbells or the same barbell – but because of the head, the accent will be transferred to the middle and even the rear deltas.

Forced to disappoint you: in the second and third cases, the lion’s share of the load will fall on the front delta – just like in the first. Even Arnold’s press does not save the situation. What to do? The answer is obvious: to use other exercises. First of all, lifting dumbbells through the sides.

The basis of the program of the rear deltas is the elevations through the sides in the slope

However, accentuated load the rear delta not all the elevations through the sides, but only those at which you tilt the body forward (horizontal).

The standard option is that you bend over until the top of the body becomes parallel to the floor. In order to relieve tension from the waist, during exercise it is necessary to put on weight-lifting (power) belt or – even better – to rest your forehead in any support: for example, the edge of the tilted bench. Rear deltas - the method of training

Keep your back in this case perfectly smooth, not only not necessarily, but not at all: it is with light rounding of the back that the share of the rear delta has more load.

You can perform lifting and sitting – putting the body on your hips. True, not everyone will resort to such a variant of the stomach; May also interfere with insufficient flexibility in the lower back.

Alternatively, you can lay down on a sloping bench (angle of inclination – 20-45 degrees), rest your socks on the floor and perform lifts through the sides so. The smaller the backrest angle, the greater part of the load will fall to the share of the rear delta.

By the way, you can try to sit on an incline bench not face down, but on the contrary – leaning on the pillow with your back. The angle of inclination should be chosen equal to forty-five degrees and work with not very heavy dumbbells.

In this case, the main load falls to the share of the middle delta, but much will get to the rear.

Low bow – success in pumping the rear deltas

Some coaches recommend to bend below the horizontal when making the ascents through the sides and to rest their forehead against the pillow of the back of the incline bench.

Indeed, so the effectiveness of lifting dumbbells increases. There is an extreme version of this exercise, in which you do not just lean forward, but bend so that the forehead practically touches the knees.

Of course, if you can so bend. Dumbbells in the lowered hands practically lay on the floor and are located in the initial position in a line.

The first movement is the turning of the hands with the palms outward, immediately after it follows the actual ascent through the sides.

The exercise is quite heavy, so the weight for its execution, compared with the usual lifts across the side in the slope, should be somewhat reduced. But it is extremely effective.