To develop the middle deltoids, athletes include standing dumbbell swings performed from a standing position in their training program. This muscle group is the main one in this exercise. In addition, there is a load on both the trapezius and rear deltoids. The degree of difficulty of this exercise is average, but quite a lot of mistakes can be made in the technique of performing it.
Lifting dumbbells while standing laterally is considered one of the best ways to work the middle delta, but it requires a clear understanding of the correct technique. The absence of mistakes when performing this exercise allows you to ensure that your shoulders become as broad as possible. The development of deltoid muscles is one of the highest priority areas in which athletes work when visiting the gym. Powerful shoulders make the athlete’s figure as wide as possible from the side, emphasize the upper part of the arms, and allow others to tell others how serious the attitude of a bodybuilder with such powerful and developed shoulders is.
Some athletes prefer a basic exercise like the overhead press to swings. It certainly brings certain benefits, since it is intended for training the shoulder girdle, but, being the main one, it does not have the same effect on the middle deltoids. The latter are worked out in the process of swinging dumbbells to the sides from a standing position, since this exercise works this part of the shoulders in isolation.
Knowing these important points will allow you to master the correct technique and work the middle deltoid muscles in isolation.
This is a fairly common mistake, which can be avoided if you create a small angle in the elbow joint in advance. It should be approximately 10-15 degrees. It must be saved until the end of the set being performed. At the point of maximum contraction, the angle is kept in the same way as at the very beginning.
Contraction and activation of the elbows balances the triceps. This deprives standing arm swings with dumbbells of their status as an isolated exercise. It ceases to serve the purpose for which it was included in the training process.
The dumbbells should not move in a completely straight line, but go in an arc. If the exercise is not done in front of a mirror, you can ask a partner or gym mate to check the correct execution technique.
To develop the middle deltoid muscles to the maximum, tension must be maintained throughout the entire approach. When the dumbbell in its extreme position is lowered to its maximum, being in front of the hips, the tension exerted on the deltoids drops to zero. To solve this problem, the range of motion is reduced by keeping weights at a distance of 10-20 cm from the body.
The correct choice of “distance” is evidenced by the more difficult process of lifting dumbbells, when the load falls on the middle beams. The main thing is to choose the right weight. If it is too heavy, the likelihood of injury increases many times over.
All attention should be focused on technique. When it is fully mastered, increasing the weight lifted will take place without any problems.
Disorderly and chaotic throwing is the most common mistake that beginner athletes make. The elbows in the swing are a kind of pointers, always located higher.
Missing the moment of correct movement of the deltas significantly slows down the process of development of the middle fascicles. To prevent this from happening, progress is rapid and of high quality, elbows should always play the role of pointers.
Most athletes limit themselves to raising their arms to shoulder height when performing swings. This position is not maximum, since the middle fascicles of the deltoid muscle can go higher. Increasing the height by another 45 degrees allows you to achieve maximum tension, which has a significant impact on the growth of the shoulder girdle. In addition, this movement gives impetus to the development of the upper trapezius.
There are some important points to consider. Athletes who are experiencing pain, injury or shoulder problems should first consult a doctor before making a decision as to whether the exercise can be performed at maximum load or not.
In the gym, you can often see how some athletes perform this exercise in such a way that in the upper position a semblance of the letter “T” is formed. This method leads to maximum stress on the elbow joints, as it negatively affects health.
