In bodybuilding and fitness, the deltoid muscles occupy a special position. Despite the fact that the muscle area belongs to small groups, it is second only to the frequency of training. The reason is not only the importance of the deltoid muscles in anatomy, but also to increase the aesthetics of the figure. Understanding the functions and features of delta beams allows you to maximize efficiency training process and significantly reduce the risk of injury.

Where are the deltoid muscles located

Given where the deltoid muscles are located, calling them "shoulders" is not entirely correct in terms of anatomy. This area is called the shoulder girdle. The deltoids form the outer contour and cover the shoulder joint - one of the most complex in structure. Deltas simultaneously act as protection for the joint, and provide the motor function of the upper limbs (only in the area shoulder joint).

Structure and functions

Deltoid shoulder consists of three heads (bundles):

• (clavicular) - starts from the lateral part of the clavicle;
• or acromial - starts from the acromial part of the scapula;
• or spinous - starts from the lower edge of the bone of the scapula.

Despite the fact that each head originates in different places, they are all attached by a common tendon to the deltoid (or V-shaped) tuberosity of the humerus. The muscles of the deltas have a triangular shape, from which the name of the group came (the Greek letter "delta").

The functions of the deltoid muscles are considered, with the refinement of each bundle.

Front:

• lateral abduction of the arm during external rotation of the shoulder;
• internal rotation of the shoulder;
• shoulder antiversion (arm abducted);
• help the pectoral muscle to flex the shoulder.

Average:

• abduction of the shoulder to the side (with the arm abducted).

Rear:

• shoulder extension;
• shoulder adduction (with the arm adducted);
• external rotation of the shoulder;
• abduction and retroversion of the shoulder (with the arm abducted).

In sports, a more simplified definition of functions is used. They are divided depending on where the head of the deltoid muscle is located. This division has some exceptions, but is generally suitable for understanding the functions of each head for athletes without specialized education.

• Forward movements (in front of you) mainly involve the anterior head.
• Movement to the side - medium.

Pulling the arm back in a raised position engages the posterior deltoid muscle bundle.

Top exercises for deltas

All movements are divided into categories, depending on where the head of the deltoid muscle is located. They cannot even load all three beams evenly, therefore, the study of each head is divided (up to training on different days).

Basic exercises (using beams)

• or barbell/dumbbell bench press in a standing or sitting position (middle, front).
• (middle, front).
• or "broach" (middle, front).
• (rear, middle).
• (front, middle).

Isolation exercises (taking into account the anatomy of the deltoid muscles of the shoulders)

• - front beam.
• Raising your arm in front of you in the lower block of the crossover is the front.
• - average.
• Breeding dumbbells in an inclination - back.
• (with elbows out to the sides) - back.
• - back.

All other exercises are duplicates. That is, when the conditions for performing the movement change, the load on specific bundles of deltas does not change in any way. For example, abduction of the arm to the side in an inclination with a dumbbell and a lower block.

Conclusion

Delt training is considered one of the most difficult tasks in fitness. It is important not only to know what the muscles on the shoulders are called and how many bundles they have. It is necessary to understand how each head of the deltoid muscles works and what function it performs. This allows not only to focus on the desired muscle area, but also to correctly distribute the load for each of its parts. This is the only way to accelerate progression, reduce the risk of injury and eliminate imbalances in muscle development.

Deltoid- this is a big, superficial muscle covering the outer contour of the shoulder. The muscle originates from most of the anterior edge and the upper surface of the lateral third of the clavicle, from the acromial part of the scapula from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial edge. It begins where the trapezius muscle ends, but is clearly separated from it by a bone landmark. The thick fibers of the deltoid muscle converge at one point and pass into a common tendon that attaches to the V-shaped tuberosity (deltoid tuberosity, tuberositas deltoidea) on the outer surface of the humerus. The muscle is named deltoid because of the triangular shape it forms (Greek letter Δ (delta)).

Deltoid- this is the main muscle that participates in almost all movements of the shoulder. Its feathery fiber structure, large cross-sectional area, and wide attachment area create excellent leverage at the shoulder joint. The deltoid muscle also plays an important role in stabilizing the shoulder joint. When all bundles of the deltoid muscle contract simultaneously, the arm is abducted in the frontal plane. The supraspinatus muscle stabilizes the head of the humerus, while the deltoid muscle abducts the shoulder and prevents the head of the humerus from hitting the humeral process. This tandem provides smooth and powerful shoulder movement.

The anterior deltoids work together with the pectoralis major to flex the shoulder. Help muscles: subclavian, pectoralis major and latissimus dorsi with internal rotation of the shoulder. As a result of this association with a large pectoral muscle, as well as the fact that most types of daily activities load the anterior bundle of deltas, it is much better developed than the posterior one.

The lateral bundles are involved in the lateral abduction of the shoulder when it is in internal rotation and in the horizontal abduction with its external rotation, but practically do not participate in the horizontal extension of the shoulder (with its internal rotation).

The posterior bundles take a large part in horizontal extension, especially due to their small participation latissimus dorsi back in this movement in a horizontal plane. Other horizontal extensors - the infraspinatus and small round muscles - also work together with the posterior portion of the deltoid muscle as external rotators, antagonistically to the internal rotators - pectoralis major and latissimus dorsi. The posterior portion of the deltoid muscle also plays a large part in the hyperextension of the shoulder, with the support of the long head of the triceps.

DELTOID

• Start: Lateral third of clavicle, acromion of scapula, Bottom part posterior edge of the spine of the scapula.
• Attachment: Deltoid tuberosity of the humerus

Functions

• Abduction of the arm in the frontal plane (all bundles)
• Lateral abduction with external rotation of the shoulder, flexion of the shoulder, internal rotation (anterior bundles)
• In lateral abduction of the shoulder when it is in internal rotation and in horizontal abduction with external rotation (lateral fibers)
• Horizontal extension (posterior bundles)

Blood supply: posterior artery circumflex shoulder (a.circumflexa humeri posterior).

Innervation: Axillary nerve C5–6

Deltoid muscle - Palpation

Patient: Sitting, shoulder abducted 30 degrees. Fulfillment: a pinch palpation is performed across moderately tense fibers to identify painful muscle seals in the thickness of the muscle. Accordingly, pain is detected on palpation of the anterior deltoid muscle in the anterior edge of the muscle in front of the shoulder joint. On palpation of the middle part of the muscle - directly under the brachial process and distal to the attachment of the supraspinatus tendon (the supraspinatus tendon often becomes painful with chronic muscle tension: when the shoulder is abducted by 90 °, the tendon attachment of the supraspinatus muscle is displaced under the brachial process and becomes inaccessible for palpation, while the affected anterior part of the deltoid muscle remains easily accessible for palpation of painful areas). On palpation of the back of the muscle - along its posterior edge.

Homework for a client

• Sit with your back straight and look forward.
• Gently lean forward and grab the handle with both hands.
• Straighten your back, bending your elbows, bring your shoulder blades together.
• Bend your arms gradually as you move.
• Return to starting position, then repeat.

When the question arises of how to properly pump up the anterior deltoid muscle and the posterior deltoid muscle, then the surface of the shoulder muscles, which is responsible for the formation of the outer contour, is meant.

The biceps is needed to abduct the shoulder to the side, extend it and flex it. Thanks to the muscles, the shoulder joint is strengthened. In the male half of humanity with the development shoulder girdle a bright bulge is formed. This indicates a targeted training of this particular muscle.

In the shoulder there are 5 groups of fibers that function independently of each other. In anatomy, such bundles of fibers are distinguished:

• front;
• average;
• rear.

When a person takes his hand back, then the broad muscles of the back and the pectoralis major act as an antagonist muscle.

Bundles of the deltoid muscle

The function of the anterior bundles is to abduct the arm when external rotation of the shoulder occurs. When arm flexion occurs, they help the pectoralis major muscle.

When internal rotation of the shoulder occurs, the anterior bundles engage the vastus dorsi, subclavian and pectoralis major muscles.

1. The function of the delta is to help with the abduction of the shoulder to the side.
2. The function of the posterior bundles is necessary for horizontal extension of the shoulder.

The delta is located above the shoulder joint, it extends from the scapula and is attached to the deltoid tuberosity on the shoulder. This muscle is named after the letter of the Greek alphabet. Because the musculature is shaped like the letter Delta, but upside down.

Purpose of the deltoid muscle

Due to the anatomical features, the musculature increases the level of lifting force in men and women. The tasks of the biceps are very diverse, for example, it is needed to alternately unbend the front and back parts of the muscle.

During the abduction of the shoulder back, the muscle is tensed as a whole. When the triceps contract, the muscles contract, the humerus slightly goes up.

When its head rests on the shoulder joint, the bone is abducted. In muscular guys, the shoulders are always laid back a little - this indicates that the muscles are in good shape.

Where is the deltoid muscle and features

This muscle is the most important because it is used daily. For example, it is used when pushing or lifting an object overhead.

Delta is very important muscle, it gives aesthetic appeal to the figure. A man with broad shoulders looks confident. When the muscles are well developed, visually the waist seems slimmer.

Often people neglect the study of this muscle or train it incorrectly. The shoulder joint has a complex spherical shape. It is responsible for extension, flexion and rotation of the shoulders. The main problem of athletes who train with weights is the lack of attention to the anterior deltoid.

It is located on the front surface of the shoulder. Neglecting the posterior and lateral muscles in training will result in an unbalanced appearance. Incorrect training can also cause shoulder injury and dysfunction. According to statistics, 69% of people suffer from diseases of the shoulder at some point in their lives.

Arnold press

Purpose of the exercise: Development of the anterior and middle bundles of the deltas. Also, assistant muscles are: trapezius muscle, triceps, top of the pectoralis major muscle, coracobrachial muscle and serratus anterior.

This exercise became popular thanks to Arnold Schwarzenegger and has firmly established itself in the hearts of many fitness and bodybuilding lovers. If performed correctly, the tension in the shoulders will be constant, and the range of motion is very favorable for building muscle mass.

Starting position:

1. Sitting on a bench with a strictly vertical back, tightly pressed against her back.
2. Bend your legs at the knees at a right angle, spread them wide and firmly rest your feet on the floor.
3. Raise the dumbbells to the level of the neck. Elbows bent at a right angle.
4. Turn the brushes with your palms facing you.

Technique:

1. As you exhale, squeeze the dumbbells vertically upwards, while turning your hands with your palms outward.
2. At the top, the palms should be facing forward. Take a short break.
3. While inhaling, smoothly return the dumbbells to their original position, turning your palms in the reverse order.

• Dumbbells are recommended to be taken lighter than usual.
• At the top point, the elbows should not be straightened to the end: leave them slightly bent.
• The press is performed smoothly, preferably without a pause at the bottom point. Jerks and accelerations will cause a load transfer to the spine.

Causes of stretching

Loads that require the movement of the arms in any direction can provoke a stretch of the deltoid muscle. For example, overload on the biceps of the hand. Causes of injury may include:

• fall or blow directly to the shoulder area;
• a sharp tension provoked by an attempt to prevent a fall.

The anterior part of the muscle, working with the pectoralis major muscle, ensures that the arm is raised forward and performed rotational movements. The middle part is responsible for raising the arm to the side. The back part, together with the large round muscle and the latissimus dorsi dorsal muscle, turns back upper part raised hand.

Not only athletes who make active movements with their hands can get a stretch of the deltoid muscle, the risk of developing stress points also exists in people leading a sedentary lifestyle. So, in particular, tension points in the deltoid muscle can appear in people working at a computer if its keyboard is not placed correctly - too low or high.

Everything you need to know about deltoid training

• The main problem of many visitors gyms, this is the presence of a good front delta, not bad middle delta and a weak posterior deltoid bundle.
• Know that you have a disproportionate development if, when you stand relaxed, the front side of the palms is turned more back.
• When doing forward raises, lift the weight 110˚ instead of the 90˚ where most people tend to stop.
• Maximize rear delt work by keeping your shoulders abducted to your sides by 30-45˚.
• Most weightlifters do side lifts incorrectly. The wrist, elbow, and shoulder should be level at the top, and the sharp side of the elbow should be pointing straight back.
• People with hypertrophied upper trapezius muscles tighten the dumbbells during lateral lifts. To avoid this, consider pushing the dumbbells away from you.

3D Delta

The key to developing deltas that have a three-dimensional appearance is the proportional development of all three bundles of the deltoid muscles. This will make your shoulders look fuller when viewed from the front, side, or back.

Cosmetically, the most common pattern of delt maldevelopment is well-developed anterior deltoids, moderately developed middle deltoids, and severely retarded posterior deltoids.

This is usually manifested by a significant inward turning of the shoulders. In other words, your palms turn more back when you are relaxed.

This is possible if:

1. you love bench press and chest workouts in general
2. you tend to focus more on training the muscles you see in the mirror

Another option to train the shoulders without loading the front delts, prioritizing the development of the middle delt until it is already thick, and the front delt remains underdeveloped, especially when viewed from the side.

Rate your selfies

Before you start training your shoulders, you should find out which of the deltoid bundles is behind in development. To prioritize.

Take your shot with your arms at your sides and your arms facing your body. Take additional front, back, and side shots. So you can evaluate to see yourself from all sides, and then after a while compare the results of training. When viewed from the front, the shoulders should have a rounded appearance.

If your shoulders have a narrow bone structure and / or you have a wide hip structure, then beautifully rounded delts are what you need.

You should pump the deltas, paying special attention to the middle bundles of the deltoids with the help of lateral lifts

On the other hand, if you are looking from the side, the front of the shoulders is not arched enough, then you need to focus on the front delt. Use a variety of front dumbbell and barbell raises to train your anterior deltoid muscles.

If you need to pump rear deltas, use the bent over dumbbell row to train the back of your shoulders.

Double biceps from behind

Keep in mind when evaluating your rear delt, this is usually a short muscle with a different appearance than the front delt. So don't expect the same from them. appearance like the front deltas. To assess how well the back delt is pumped, use the rear double biceps pose.

Shoulder structure

The deltoids, or deltoids, cover the area of ​​the shoulder joint. They are divided into three heads - anterior, lateral and posterior, each of which consists of bundles muscle fibers.

The main function of the deltoids is to raise the arms to the sides above shoulder level. And here the main role is played by the lateral head of the deltoid muscle - it is she who contributes to raising and lowering the arms to the sides. The front head helps to raise the arm forward and up, and the back head, as you might guess, is involved in moving the arm back and up.

It should be remembered that none of the bundles of muscle fibers that form the deltoid muscle acts autonomously.

For the full development of deltoids, it is necessary special exercises designed for each of the three muscle heads. Basically, any movement that lifts a weight overhead creates payload to the deltoid muscles. But there are means and ways to isolate them. We will talk about them in this article.

delta and man

Huge accumulations of silt, which has been deposited in deltas for centuries, make these lands exceptionally fertile. In the deltas major rivers the largest cities and entire civilizations arose - for example, Ancient Egypt in the Nile Delta. Over 145 million people now live in the world's largest delta, the Ganges!

True, in these same deltas, grandiose floods also occur. Firstly, due to the fact that the channels can no longer break through the thickness of sediments and are forced to look for new channels. And, secondly, because at the mouths of the river, having collected the water of all tributaries, they are the most abundant.

Deltas are convenient for the construction of ports. At this "crossroads" goods delivered by river can be reloaded for transportation by sea. To meet them up the river sea cargoes leave. In the deltas of the rivers there are the world's largest ports - Rotterdam, Hamburg, Vancouver, St. Petersburg, Alexandria, Osaka.

In the deltas, a lace of small reservoirs and dense thickets (floodlands) is often formed - a real paradise for fish, birds and other animals. Here people hunt, fish and relax. The Danube Delta, home to dozens of rare and endangered species, has been declared a UNESCO World Natural Heritage Site, and the Danube Delta International Biosphere Reserve has been organized here.
Ancient deltas are places where the current sorted and laid huge deposits of sand and gravel. Quarries are arranged here and these materials are mined.

Irrational human activities - the construction of hydroelectric power stations and irrigation systems, the creation of reservoirs, the plowing of near-river lands, the discharge of wastewater - destroy delta ecosystems. For more than one thousand years, man has been using what they give him. It's time to realize that these resources are not endless.

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Treatment and diagnosis

If pain occurs in the shoulder, it is suspected that their cause is inflammation or
stretching of the deltoid muscle. Treatment should be prescribed only by a specialist doctor who is able to correctly diagnose the problem and find a solution.

So, for example, in case of damage to the axillary nerve, the motor fibers of which are able to innervate the delta, the skin of the shoulder and the small round muscle. With such damage, it is impossible to lift the shoulder, and, in addition, the sensitivity of the skin of the shoulder is disturbed. When the deltoid muscle is affected, the pain is concentrated precisely in the affected part of it, and does not spread to adjacent areas, as happens with all other muscles.

To avoid injury to the deltoid muscle, you should monitor the correct exercise. Before physical activity, it is imperative to stretch the tendons. It is not necessary, when performing bench presses, to make a wide grip of the hands. The best position is shoulder width or slightly wider. In addition, you need to properly move your hands back. If an injury occurs, you should immediately stop the load on the chest, as well as all other exercises that provoke soreness in the deltoid muscle.

Treatment of the deltoid muscle involves the following methods:

1. Mobilization by stretching - performed by a doctor.
2. Postisometric relaxation - performed under the supervision of a doctor.
3. Independent post-isometric relaxation. To perform independently, without the help of a doctor, stretching the back of the injured deltoid muscle, the patient lowers the hand of the injured arm to the shoulder of the other arm. Then, grabbing the elbow of the healthy arm, stretches the back, using traction for the elbow through the chest. The stretching procedure is performed under medical supervision. To prevent displacement of the scapula during the reception, the doctor fixes it behind with his palm.
4. Deep massage. Feeling painful seals, massage is performed along with ischemic compression. A similar effect is performed both with passive shortening of the muscle, which involves a pincer-like grip and kneading, and with a slight tension of the muscle, which involves acupressure or longitudinal massage.
5. Self-mobilization by stretching. It is performed in a standing position. Injured, standing in the doorway, lays down inner surface forearms on the side jambs (the door must be open) with the arms lowered or at an average level. The patient holds the head straight, the neck is not extended, the lower back is extended. One leg in front, her knee bent. The patient, bending the leg forward, smoothly shifts for a couple of seconds into the doorway. Next, the patient relaxes and performs respiratory movements, preparing for re-stretching.

Delta training

Many beginners make the mistake of believing that arm and chest training should take up the lion's share of training. But, believe me, narrow shoulders combined with massive arms and a pumped up chest will not look harmonious. Therefore, delta training must be present in the complex of exercises without fail.

Proper training

According to practice, the most optimal delta training option will be in the range of 7 to 12 repetitions in one set. This method is one of the most effective for rapid weight gain in almost all muscle groups. In addition, the deltoid muscles must be subjected to significant loads, almost to the limit, for their stable growth.

Many videos about delta training and various articles say that this muscle consists of bundles: anterior, medial, and also posterior. This feature of the muscle structure must be taken into account when drawing up individual training. After all, apart from general exercises, it is also necessary to make isolated ones, which are aimed at working out each individual beam.

A set of exercises

One of effective exercises for training deltas - dumbbell swings. They are best done in the 15 to 20 rep range. But the deltoid muscles are also easily injured due to their complex anatomical structure.

The shoulders are included in the work in almost all complexes that are designed to pump up the upper body. So before you give a significant load on the shoulders, they need to be properly warmed up. You have probably already heard about this in various videos about training deltas.

The main number of bench press exercises for training deltas for mass is best done in the Smith machine. Due to the fact that the bar in this simulator moves only in one plane, stabilizing muscles can be excluded from work. In this case, the deltas will receive the maximum possible load.

Training deltas for mass may look like this:

• Bench press in the Smith machine 3x12
• Overhead dumbbell press 3x12
• Mahi dumbbells standing 3x12
• Bench press in the simulator sitting 3x10

Experienced bodybuilders need to include at least two basic and two to three isolation exercises in their delta training program. Each set should consist of eight to ten repetitions, this number is optimal for effective muscle growth.

According to bodybuilding professionals, deltas are best suited for training army press and bench press standing. They are aimed at intense workout all bundles of the delta, except for the rear.

If you pay attention to the video of the delt workout for mass, you will notice that many athletes do the Arnold press and the barbell row while standing to the chin. In these exercises, the middle (medial) bundle of the delta is more involved, which is responsible for the formation of massive shoulders.

However, it should be understood that the muscles gradually begin to get used to the same exercises, so they should be changed periodically. This will allow you not to slow down when gaining mass.

Most isolation exercises, such as dumbbell-behind-the-head presses (you can also use a barbell), raise your arms with a barbell up, and dumbbell rows while lying on your stomach, involve the front and rear bunch of deltas. And this is due to the fact that basic exercises in sufficient intensity act on the medial muscle bundle.

There are many more complexes that can significantly develop the shoulders, but they, in fact, are duplicative and less effective. The exercises described above are quite enough to form developed and embossed shoulders.

Technique and features of exercises

Standing barbell press

If your forearms, at the bottom point, are not perpendicular to the floor, this means that you have a wide grip. The optimal grip is slightly wider than the shoulders. Contrary to the general opinion, you should not put your feet in the "spread". Also, when squeezing the bar up, an excessive deflection of the body back is undesirable.

Seated Barbell Press

As for the grip, then there are no changes. But in a sitting position, you need to snuggle up to the back of the bench. Deflection is not desirable, there is a high probability of injury.

Seated Dumbbell Press

The position on the bench is the same as with the bench press. As for the position of the dumbbells. They must be at the same level relative to each other. It is optimal to maintain a ninety-degree angle in the elbow joints. Forearms are perpendicular to the floor. In the upper position, the dumbbells move towards each other, the elbows must be fully extended.

Dumbbell (barbell) pull to the chin

There is no striking difference in how you perform this exercise. The main thing is to follow the technical component. Stand up straight with your legs slightly bent at the knees. Grab the bar at a width that is comfortable for your wrists in the top heat. Elbows should strive upwards, weighting throughout the entire run below the elbows. There is a slight pause at the top.

Shvung bench press

This exercise comes from weightlifting. The initial technique is the same as for the bench press while standing. But when performing the movement, you need to sit down a little on your feet, and at the same time as straightening your legs, squeeze the bar up. Exercise requires a certain skill and experience. Since kicking makes it easier to perform, you can put a little more weight on the bar.

Lifting dumbbells in front of you

There may be several options, but lifting the dumbbell with any variation is the same. It is possible to perform the exercise alternately or simultaneously with two dumbbells, also leaning back against the wall, thereby excluding cheating. Perhaps supination (turning down the palms) when lifting. The rise is carried out (regardless of the variation), the elbow is slightly bent, the dumbbell rises to the level of the face. It is necessary to maintain the maximum amplitude. Smooth drop down.

Lifting dumbbells through the sides

You can perform the exercise both sitting and standing. The arms are slightly bent at the elbows. When lifting, avoid jerking. The rise should be smooth, and the elbows above the dumbbells in the top position. If the dumbbells are ahead of the elbows, then you need to take the whole burden less.

Incline breeding

The position of dumbbells causes a lot of controversy. Some say that the dumbbells in the lower position should be parallel, others that the dumbbells should be turned away from each other.

However, I don’t really want to focus on this, because the feeling of working in the rear deltas is important, otherwise how you hold weights is your choice. The main thing is that when lifting, the arms are slightly bent at the elbows, the elbows tend upwards, the course of the arms is clearly along the line of the shoulders.

Leaving this line entails removing the load from the muscle being worked out.

We build a training plan for the deltoid muscles

Let's go over some basics in shoulder training before diving into the specifics. I can assume that you train your shoulders every 5-7 days.

Shoulders can be trained in combination with other muscle groups. But if your shoulders are lagging behind in development, then do not swing them after the pectoral muscles. It is better to train these groups on different days with a break of 2-3 days. So you will have more strength and energy to train your shoulders. This will allow you to lift more weight with proper technique.

The back delt is a pulling muscle, so on shoulder day it makes sense to train the deltoids along with the back. Because the rear deltas function like back muscles, they help pull your arms down and/or back.

So when doing shoulder adduction (chin-up), shoulder extension (dumbbell row), bent-over row (barbell row), regular grip), your rear delts are seriously involved whether you like it or not.

How to pump deltoid muscles

The peculiarity of these muscles is that they work almost always when you make any movements with your hands. Including when training large muscle groups. But for their growth, such a load is not enough. Therefore, their training is carried out in a separate lesson.

As a rule, the focus is on the middle and rear sections, because the front receives a significant “boost” with various bench presses (when training the chest and triceps). But you can train the anterior section along with the rest

Harmoniously developed shoulders - this is the core, slightly truncated from the bottom behind, when viewed from the side. I will tell you a secret. To increase the volume of the deltoid muscles, you need to squat. Don't see the connection? The fact is that the larger the working muscles, the more anabolic factors appear. And the leg muscles are big. There is a greater release of hormones. And "deltas" are small and, frankly, weak muscles.

With pure training of only this muscle, growth hormone and the sex hormone responsible for recovery are synthesized little.

If, before training the shoulders, squat, shake your legs, do flexion and extension of the legs, in short - full workout lower extremities, it is possible to achieve a greater release of anabolic hormones into the blood. They circulate along with the blood throughout the body, including the deltoid muscles, which causes the shoulders to grow rapidly. But even with clean work on the shoulders, the deltoid will also grow, but not so fast.

I would like to note that this pair of muscles is more prone to injury, sprains and the like than the others. Therefore, warm up carefully and take adequate weights when benching or standing. Which hand is weaker? Always start training the deltoid with it, if you do the exercises first with one, then with the other hand. For example, arm raises to the side with dumbbells.

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What is the deltoid muscle

When it comes to the training of the deltoid muscle, it implies the development of the superficial brachial muscle, which is responsible for the formation of the outer contour of the shoulder. What is the deltoid muscle for? She is primarily responsible for the abduction of the shoulder to the side, its flexion and extension.

Thanks to the deltoid muscle, the entire shoulder joint is strengthened. In men with a developed shoulder girdle, a bright bulge is expressed, which indicates targeted training of this particular muscle group.

In the deltoid muscle, there are five groups of fibers that function separately from each other. In anatomy, it is customary to distinguish the anterior, middle (lateral) and posterior bundles in the deltoid muscle.

When you withdraw your arm, the antagonist muscles are the latissimus dorsi and pectoralis major.

Bundles of the deltoid muscle

• The functions of the anterior bundles are to abduct the arm when external rotation of the shoulder is performed. Even in shoulder flexion, they provide little assistance to the pectoralis major. With internal rotation of the shoulder, the anterior bundles contribute to the latissimus dorsi, pectoralis major and subclavian muscles.
• The functions of the literal bundles are to help with lateral shoulder abduction.
• The functions of the posterior bundles are to assist with horizontal extension.

In humans, the deltoid muscle is located above the shoulder joint, it extends from the spine of the scapula and is attached to the deltoid tuberosity on the humerus. This muscle owes its name to the Greek alphabet, because it resembles the letter “delta” in shape, but upside down.

What is the deltoid muscle for?

Why do we do deltoid exercises at all? Due to some anatomical features, the deltoid muscle significantly increases the level of human lifting power.

What is the deltoid muscle for? In fact, its tasks are quite diverse, but we will focus on only a few of them. To extend the limb, the anterior and posterior parts of the muscle work in turn. And during the abduction of the shoulder, the muscle tenses as a whole.

When the deltoid muscle contracts, the humerus rises slightly, as soon as its head rests against the arch of the shoulder joint, the bone is abducted. You have probably seen how muscular guys have slightly retracted shoulders, this indicates that the deltoid muscle is in good shape.

Correct delta training

How to train the deltoid muscles correctly? Since the deltas, in fact, are a small muscle group, a small number of approaches is ineffective for them and it is best to choose the golden mean. Ideally - 10 sets per workout. This figure excludes the possibility of overstrain, but it is better to choose the weight and intensity of training on your own.

The deltoid muscles, due to their small volume, get tired faster than other muscle groups. For beginners, for example, it will be quite optimal to start with eight repetitions in one set. Over time, for some isolation exercises, you can start with 10 reps per set.

Before answering the question "how to pump up the deltoid muscles?" it is important to remember one point - it is not recommended to train the deltoid muscles for more than 30 minutes per workout. Half an hour will be enough to train all the heads of the deltas

Even for the pros, after 30-40 minutes, the productivity of the workout drops, not to mention the inability to maintain the same intensity.

When is the best time to train deltoid muscles?

What is the best workout to include exercises for the deltoid muscles? There are two options here:

1. It is best to set aside one day for the deltas (if your lifestyle allows it).
2. Many athletes train deltoids along with ab and trap exercises.

Don't commit typical mistake beginner athletes - in gyms you can often see that young men first train either their back or chest, and then move on to deltas. As a result, after such a training, the forces are already exhausted and the deltoid muscles do not receive the proper level of load. Naturally, the correctness of the exercises in this case is also a big question. Not everyone can afford a coach, and making mistakes alone is easy.

Again, if your lifestyle allows, set aside a separate day for deltas to save high level intensity in training and use heavy weights.

How to pump up the deltoid muscles? In our next article, we will detail deltoid exercises for beginners and professionals.

Yakov Zolotov

What is the deltoid muscle, where, how does it work

The main muscles of the shoulder are the biceps (biceps), triceps (triceps) and deltoid. There are also others that lie a little deeper. For example, the coracobrachialis, teres minor, supraspinatus, and infraspinatus, which attach to the back and shoulder. But not the point. We are interested in "deltas": they are usually called so in gyms for ease of explanation and understanding.

Each of these departments performs its own functions, but in general, all departments of the deltoid muscles always work together, even in isolation exercises. Therefore, it is difficult to separate them: you cannot, for example, say that the back “delta” takes the arm back, but the middle one does not. No, these shoulder muscles are always fully involved in the work, although some individual bundles receive most of the load.

In addition, when working on the shoulders (swings or lifting dumbbells in different directions), the trapezius muscles provide significant assistance, even, I repeat, in isolating exercises.

The functions are simple: all the movements that you are able to do with your shoulders occur with the direct participation of these muscles. Even with rotation of the forearm. Right now, raise your straight arm forward with your thumb up (as if showing "class"). Place the palm of the left completely on the right deltoid (grasp the shoulder). Now turn your forearm so that thumb pointed to the left. Did you feel the delta movement?

Deltoid muscle is ... What is Deltoid muscle

Deltoid muscle (Latin musculus deltoideus) - in human anatomy - the superficial muscle of the shoulder, which forms its outer contour. Takes part in flexion and extension of the shoulder, abduction of the arm to the side. The name "deltoid" comes from the similarity of the triangular shape of the muscle with the Greek letter Δ (delta).

The average muscle weight in humans is about 192 grams. In many animals (for example, in cats) it is known as common muscle shoulder.

In human anatomy

Anatomically, three bundles are distinguished in the deltoid muscle:

• front;
• middle (lateral)
• rear.

However, according to the results of electromyographic studies, at least seven groups of fibers can be distinguished in it, functioning independently of each other.

Start and attachment

The anterior group of fibers starts from most of the anterior margin and the upper surface of the lateral third of the clavicle.

Lateral group - from the acromial part of the scapula.

The posterior group is from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial edge.

Blood supply and innervation

The deltoid muscle is supplied with blood by the posterior artery that envelops the shoulder (a.circumflexa humeri posterior).

It is innervated by the axillary nerve (n.axillaris) from the brachial plexus, formed by the anterior branches of the fifth and sixth pair of cervical spinal nerves (C5 and C6).

Function

With the simultaneous contraction of all muscle bundles, the arm is abducted in the frontal plane. The greatest efficiency of this movement is achieved in the position of the hand rotating inwards. The antagonists in the abduction of the arm are the pectoralis major and latissimus dorsi muscles.

The anterior bundles are involved in the lateral abduction of the arm during external rotation of the shoulder. In shoulder flexion, their role is small, but they help the pectoralis major muscle (the elbow just below the shoulder) in this movement. Contribute to the muscles: subclavian, pectoralis major and latissimus dorsi with internal rotation of the shoulder.

The lateral bundles are involved in the lateral abduction of the shoulder when it is in internal rotation and in the horizontal abduction with its external rotation, but practically do not participate in the horizontal extension of the shoulder (with its internal rotation).

The posterior bundles take a large part in horizontal extension, especially due to the small participation of the latissimus dorsi muscle in this movement in the horizontal plane. Other horizontal extensors - the infraspinatus and small round muscles - also work together with the posterior portion of the deltoid muscle as external rotators, antagonistically to the internal rotators - pectoralis major and latissimus dorsi. The posterior portion of the deltoid muscle also plays a large part in the hyperextension of the shoulder, with the support of the long head of the triceps.

1. Potau JM, Bardina X, Ciurana N, Camprubí D. Pastor JF, de Paz F. Barbosa M. (2009). Quantitative Analysis of the Deltoid and Rotator Cuff Muscles in Humans and Great Apes. Int J Primatol 30:697–708. DOI:10.1007/s10764-009-9368-8
2. Brown JM, Wickham JB, McAndrew DJ, Huang XF. (2007). Muscles within muscles: Coordination of 19 muscle segments within three shoulder muscles during isometric motor tasks. J Electromyogr Kinesiol. 17(1):57-73. PMID 16458022 DOI:10.1016/j.jelekin.2005.10.007eng. (((one)))

You will be interested

/isolation exercise/ Detailing the shoulders and upper back

Reverse dilutions- a tool for fine tuning the shape and relief of the posterior bundle of deltas, as well as all the muscles of the upper back. In addition, reverse dilutions strengthen the rotator muscles of the shoulder, the strength of which directly affects the stability of the shoulder joint to stress.

By practicing reverse breeding regularly, you will improve your athletic performance in rowing, archery, gymnastics, tennis, baseball, and wrestling.

Rear deltas, trapezius and rotator cuff muscles/Forming exercise/ The shape and relief of the rear shoulders

Incline Breeding isolate the load on the back head of the deltas and are used to give this bundle of muscles a distinct tuberous shape, add "stripes" and highlight it against the background of the back muscles.

By incorporating bent over raises into your strength training program, you will improve sports achivments in all sports in which you often pull your arms to your body (swimming, gymnastics) or pull them back (archery, rowing), throw your hands down from above (volleyball, tennis) or hold an opponent near you (wrestling).

Remember: the stronger the back deltas, the stronger the shoulder joint.

Anterior deltas and frontal half of the middle deltas/isolation exercise/ The shape and relief of the front deltas

Front dumbbell raises maximally isolate the load on the front deltas, stimulate their growth in thickness, hone their shape and relief, and also separate them from the pectoral muscles and middle deltas.

The front deltas move the arm forward and up. Such a movement is typical for martial arts (hand strikes from the bottom up, grabbing and lifting the opponent in front of you), weightlifting (lifting the barbell to the chest), gymnastics (exercises on the uneven bars), volleyball (blocking the ball near the net), American football (blocking and pushing the opponent ) and tennis (reception of the ball from below).

Middle deltas, supraspinatus and trapezius/formative exercise/ Shape, relief and shoulder width

Breeding dumbbells standing the middle deltas are precisely ironed, which determine the width of the shoulders - the first thing that catches the eye and emphasizes the athletic physique. The exercise cuts a clear dividing line around the middle head of the delta and enhances its "banding".

Breeding dumbbells while standing strengthens the muscles that perform the abduction of the arm in the shoulder joint - a movement characteristic of basketball, volleyball, swimming, boxing. In addition to this breeding of dumbbells standing - an excellent means of preventing and treating stiffness of the shoulder joint.

Middle deltas, as well as supraspinatus and trapezius/formative exercise/ Width and distinct shape of the shoulders

Raising dumbbells through the sides overhead aimingly hits the middle bundles of the deltoid muscle, the development of which visually expands and raises the shoulders. This exercise effectively highlights the middle deltas, against the background of other bundles of the deltoid muscle, trapezium and triceps. In addition, lifting dumbbells through the sides improves the mobility of the shoulder joint and strengthens the shoulder girdle as a whole.

Be sure to include this exercise in your strength training program if you play volleyball, tennis, swimming or martial arts.

Anterior and middle deltas, shoulder rotators/formative exercise/ Sealing and detailing of the shoulders

Stimulates the growth of the anterior and middle bundles of the deltas, shows a clear boundary between the deltoid and the muscles surrounding it (upper chest, arms). Most trainers are sure that the Arnold press is much more effective than traditional presses, since turning the brush when lifting dumbbells activates the deepest layers of muscle fibers, which, increasing in volume, push the deltas up from the inside.

By regularly practicing the Arnold press, you will improve your skills in weightlifting, tennis, basketball, volleyball, gymnastics, martial arts and swimming.

Middle and front deltas, shoulder rotators/Basic exercise/ Mass and shape of the front and middle deltas

Dumbbell Press- great tool deep study front and middle delta heads (compared to barbell presses, the range of motion is much longer here). This exercise increases the mass and strength of all the muscles surrounding the shoulder joint, gives the deltas a distinctly convex shape.

The strength of the muscles that move the arm forward, sideways and upwards directly affects the power of strikes in tennis, volleyball and basketball. Dumbbell presses actively work the stabilizing muscles of the shoulder joint, so we recommend doing the exercise with a relatively light weight, as a kind of warm-up before heavy presses.

The superficial muscle of the shoulder, also called the deltoid, is located between the clavicle and the scapula, connecting it to the top of the forearm. Pain in this place is a common phenomenon, the causes of its occurrence are varied. But if the deltoid muscle hurts constantly, then the cause may be inflammation or injury. In such a situation, it is important to determine the root cause and begin timely treatment.

Causes of muscle pain

The front surface of the delta, together with the pectoral muscle, is responsible for the movement of the arm forward and its rotation, the middle surface controls the abduction of the arm to the side, and the posterior surface, together with the back muscles, help the arm turn around. The load, accompanied by the movement of the limbs in any direction, can provoke stretching of the muscle fibers. Anyone can get injured - both an athlete and a sedentary lifestyle. The main causes of pain are:

• axillary nerve injury;
• myosfascial pain syndrome;
• spasm of muscle fibers;
• consequences of arthrosis or osteochondrosis;
• tendon inflammation.

Inflammation of the deltoid muscle can be triggered by mechanical damage.

All the causes that can cause constant pain are divided into 3 categories:

1. Damage to the muscle ligaments caused by an inflammatory, degenerative or traumatic process.
2. Damage to the shoulder joint capsule of a non-inflammatory nature.
3. Infringement of the tendons of the shoulder, responsible for the rotation of the shoulder.

How does pain manifest itself?

It is impossible not to notice shoulder pain; when they appear, the usual mobility in the shoulder disappears. It is difficult to perform the usual actions: tie shoelaces, put on clothes or transfer something. Pain is divided into acute and aching, according to the mechanism of pain, it is divided as follows:

• The pain is concentrated in the upper part of the shoulder. First departs from the neck, gradually spreads to the entire arm. Unpleasant sensation is aggravated by movement of the limb. The person may experience burning, tingling, and numbness. The main culprit for such symptoms is an intervertebral hernia.
• Stiffness of the muscle tissue of the upper shoulder girdle. Difficulties arise when moving the arm to the side, lifting it up, and it is also impossible to bring it behind the back. In the most extreme situations, it is difficult for a person to bring a spoon to his mouth while eating. Pathology develops imperceptibly and gradually.
• Overstrain of a group of muscles located around the shoulder joint. Occurs as a result of prolonged non-standard movement of the upper limbs (ceiling painting). Acute pain appears the next day, mobility is limited.
• Reactive inflammatory process of the tendons of the shoulder girdle. Severe pain is provoked by the deposition of calcium in the muscles. Limb mobility is reduced both passive and active. Pain extends to the neck and forearm area.

Diagnostics

With constant pain in the shoulder, it is urgent to consult a doctor for diagnosis and prescribing therapeutic procedures.

Laboratory studies will establish the presence of an inflammatory process.

With pain in the deltoid muscle, it is important to establish a painful focus, find out where the development of pain began, and determine the presence or absence of special symptoms. The doctor examines the patient, determines the equidistance of the location of the clavicles, shoulder blades, as well as the presence of an enlarged muscle area. The approach to the examination should be complex due to the large number of causes of pain in the delta. The search for the causes of discomfort includes the following methods:

• general and biochemical blood test;
• x-ray examination;
• arthroscopy.