weepmeep
hi
- Joined
- Sep 16, 2025
- Posts
- 1,867
- Reputation
- 2,084
The shoulder muscles consist mainly of fast fibers, the main factor in the development of which is strength training. The shoulder muscles also consist of three bundles that are connected to other muscles, namely:
1. anterior deltoids, associated with the chest
2. middle delta, associated with the trapezoid
3. rear deltoid, associated with triceps
The middle deltoid muscle provides the majority of the frame since it is in the middle of our shoulder, so the main emphasis in training should be on it. but other deltoids can increase the frame due to the fact that their muscle fibers will "push" the middle deltoid. All exercises should be done dirty (this will help us lift more weight) and with fewer repetitions (4-8), but be sure to keep your back straight.
Your priority should be: middle deltoid > rear deltoid > front deltoid
The two main exercises for the middle deltoid are:
1. Standing barbell shrugs
To perform the exercise, you need a barbell that you can grip fairly wide and, preferably, a squat block where you can place the barbell at waist level (or slightly lower). To perform the exercise, you need to take the barbell in front with a wide grip, squat slightly, bend at the waist, and pull the barbell to the upper part of the chest. It is important that your elbows are higher than your forearms, otherwise you may get a shoulder injury.
2. Bench squats
Sit on a bench and hold two dumbbells on the floor. Grab the dumbbells and perform side-to-side raises, keeping your elbows higher than your forearms and your back straight.
The best exercise for the front deltoids is the standing barbell press.
You need to take the barbell while standing, jerk it so that it reaches your chin, and do push-ups.
The best exercise for the rear deltoids is the rear barbell row.
You need to place the barbell on the block as in the second exercise for the middle deltoids, but grab it from behind, perhaps with a narrower grip. Pull the barbell upward; partial tension in the triceps is normal.
1. anterior deltoids, associated with the chest
2. middle delta, associated with the trapezoid
3. rear deltoid, associated with triceps
The middle deltoid muscle provides the majority of the frame since it is in the middle of our shoulder, so the main emphasis in training should be on it. but other deltoids can increase the frame due to the fact that their muscle fibers will "push" the middle deltoid. All exercises should be done dirty (this will help us lift more weight) and with fewer repetitions (4-8), but be sure to keep your back straight.
Your priority should be: middle deltoid > rear deltoid > front deltoid
The two main exercises for the middle deltoid are:
1. Standing barbell shrugs
To perform the exercise, you need a barbell that you can grip fairly wide and, preferably, a squat block where you can place the barbell at waist level (or slightly lower). To perform the exercise, you need to take the barbell in front with a wide grip, squat slightly, bend at the waist, and pull the barbell to the upper part of the chest. It is important that your elbows are higher than your forearms, otherwise you may get a shoulder injury.
2. Bench squats
Sit on a bench and hold two dumbbells on the floor. Grab the dumbbells and perform side-to-side raises, keeping your elbows higher than your forearms and your back straight.
The best exercise for the front deltoids is the standing barbell press.
You need to take the barbell while standing, jerk it so that it reaches your chin, and do push-ups.
The best exercise for the rear deltoids is the rear barbell row.
You need to place the barbell on the block as in the second exercise for the middle deltoids, but grab it from behind, perhaps with a narrower grip. Pull the barbell upward; partial tension in the triceps is normal.
Attachments
Last edited:
I love eye contact with the author it gives a visual connection to the information
