I am sure that experienced athletes, versed in the issue of periodization of training, biomechanics of movements and the theory of building specialized micro- and mesocycles, a smile appeared on their faces when they read the title of the article. Because there are no most powerful or most the best exercises. There are more effective and less effective movements, but it is not the exercise itself that is much more important, but how it is combined with others within the framework of a weekly cycle.
Less experienced in sports people continue to look for magic exercises, magic powders and witchcraft pills that will allow you to quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue reasonably, you can really improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. After a year and a half, the deltas turned from a lagging one into a dominant muscle group.
Below I will tell you the principles that will help you intelligently build training program focusing on shoulder development. And, of course, I'll show you the heels of the most effective exercises for this.
Two main mistakes hindering the development of mighty deltas
First mistake
Incorrect exercise technique. Therefore, pay special attention to their description below and on the video - I picked up the highest quality videos.
Because of the curve of technique, people load anything, but not the shoulders. Trapeze, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - too little weight for these muscles or the wrong vector of movement. And the result of the last case will be an injury that will set you back a month and a half in training.
Looks at the bar, "bear grip" - all this will end badly
In addition, here it is worth mentioning frankly dangerous exercises that can severely damage the shoulder joints. A separate article has been written about this - be sure to read:
Second mistake
Too much load on the deltas, due to which they do not have time to recover. After all, these are small muscle groups, which work in almost all pulling and pushing movements during chest and back training.
Let's recall one of the variants of the classic split:
- chest + back
- Arms + deltas
During the training of the chest, you properly loaded the front bundles of the deltas. And working on the back, they additionally swung the rear bundles of deltas. A day later, again thoroughly load the same muscles, but 48 hours are too short to restore them. The muscles are not yet ready for serious work, which is why strength results do not grow and, as a result, muscle volume does not grow either.
Moreover, the hands are also well loaded during chest and back training. It turns out a double blow to all small muscle groups.
Let's add to this whole batch correct technique exercise and get problems with the development of deltas (and hands too) in those for whom these muscle groups are not naturally dominant.
Most Effective Shoulder Exercises
There are a lot of all kinds of exercises for the development of deltas (the shoulder, in fact, is part of the arm from the delta to the elbow, and the deltoid muscle is the same ball of three bundles that you want to develop). You can work with blocks, with dumbbells, with a barbell, not to mention dozens of specialized simulators.
Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).
First, some theory. Delta consists of three beams. Front, middle and back. The front is responsible for pushing movements, the rear - for pulling. The middle delta is partly involved in both cases, plus when moving the arms to the sides.
In fact, for the effective development of deltas, two basic exercises are enough - pressing and traction.
There are enough bench movements in strength training for any person - all the guys love to bench press, decently loading the front delta. But with traction movements they hose. And if they do pull the bar to the chin, then in most cases it is wrong, loading the trapezoid and injuring shoulder joint.
As a result, we see a situation where the anterior delta is more or less developed, and the posterior one is absent altogether. Let's fix the situation.
Army bench press (bench press standing)
An excellent basic exercise for the development of the front delta, which partly involves and middle beam Same. The grip width is medium, that is, you take the bar slightly wider than your shoulders. Take too wide - part of the load will be stolen by the chest, too narrow - overload the triceps, which will fail before the delta works well.
My personal advice- I do not recommend lowering the bar below the level of the chin, so as not to give a breaking load on the joint. Even if the flexibility allows you to lower the barbell to your chest, you should not tempt fate. The risk of injury does not justify additional stretching of the muscle for its supposedly better growth.
note that army press It also trains the core muscles well.
Variant of the exercise from Yaroslav Brin:
A good alternative from Denis Borisov (just do not bend your hands back, the bar should lie on the base of the palm, and not on the pads, so as not to injure the brush):
And another interesting option from Adam Kozyra:
Dumbbell press sitting or standing
An alternative to the military press, if you do a standing dumbbell press. In the case when there are difficulties with the lower back and a large compression load is undesirable, you can do the dumbbell press while sitting with a slight inclination of the bench (80 °).
Of the features, I will only note the moment where it is necessary to lower the dumbbells - to the level of the ears or so that the angle between the shoulder and forearm is 90 °. Lower lower - create a breaking load on the shoulder joint. Also, do not forget that the dumbbells lie on the base of the palms, and not on their pads (corns).
Variant of the exercise from Denis Borisov:
And from Yaroslav Brin:
Barbell row to the chin (to the chest)
The second basic movement is for the development of deltas, in particular the middle and rear bundles. The main mistake is to do this movement, holding the neck narrow grip, then pull it higher, raising your elbows almost over your head. In this case, you injure the shoulder joint and force the trapezoid to work, but not the deltas.
Most effective option the exercise is shown in the video below ( wide grip, a slight forward tilt, pull to the chest, the elbows do not rise above the level of the deltas):
Mahi (breeding) with dumbbells standing
An excellent option for additional study of the middle beam of deltas, but on condition correct execution exercises. To avoid mistakes, carefully watch the video:
Leads back in the Butterfly simulator (plus swings in the slope)
Pair additional exercises it will not hurt to work out the posterior bundles of deltas, since this group most often lags behind in development.
In the abduction in the Butterfly simulator, it is important to move your shoulders forward and work inside the amplitude (it is very short) so as not to involve the back muscles:
As for the dumbbell swings in the slope, it is similar: we bring the shoulders forward, we “smear” the trapezoid along the back, we work inside the amplitude (the elbows do not rise above the level of the deltas):
How to intelligently build a microcycle for the development of deltas
If you are new, then with an emphasis on deltas, you can not bother at all. Work in FullBody mode and your shoulders will develop great on presses and deadlifts. It is enough to include an army bench press, a barbell row to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in .
If you already have a couple of years of training experience, but the deltas are still lagging behind in development, here is a basic scheme for how to cheer them up. She helped me personally.
Four day split:
- Monday: legs (3-4 exercises).
- Tuesday: chest (2-3 exercises) + front delta (1-2 exercises - military bench press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
- Wednesday: rest.
- Thursday: back (3-4 basic exercises) + rear delta 1 exercise (any choice from the above).
- Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back, he was already loaded) + average delta (2 exercises - pulling the barbell to the chin, swinging the dumbbells to the sides).
The meaning, I think, is clear - along with the chest, the front delta is well loaded and it is enough to finish it off with 1-2 exercises. The back delta is loaded along with the back and one exercise at the end is enough to finish it off. Plus a couple of exercises middle delta on hand day.
3 day split
If you don’t have the time or desire to do four strength training sessions a week, then add one basic triceps exercise on chest day. For example, close grip bench press or french press. On back day, add one or two biceps exercises (PSB and/or Incline Bench Dumbbell Curls). On leg day, after training the lower body, do exercises on the middle delt (pull bar to the chin and swing dumbbells while standing).
Specialized version of the micro cycle with an emphasis on the upper body
I practiced this option for four months from October last year to January of this year inclusive. The point is to visually increase the upper body without the need to especially increase muscle mass. To do this, we make the back more bumpy (emphasis on training its inner part), outstanding trapeziums, more powerful deltas, plus chest ones.
Excellent specialization is obtained if the desired muscle group trains a couple of times a week. In my case I did four strength training per week, within the framework of which he separately worked out the thickness (tuberosity) and width of the back, hollowed out the deltas a couple of times and a couple of times the chest ones. The exercises below are just an example, you can use any of your choice. Two three warm-up approach, two workers.
Monday (chest + trapezium + deltas):
- Two chest presses for 10-12 reps (e.g. barbell bench press, 30° dumbbell press, or hummer press).
- Dumbbell or Barbell Shrugs (15-20 reps) + Chest T-Row or Lever Row (10-12 reps)
- Army bench press or standing dumbbell press.
- Traction in the block of the rope handle to the chest.
Tuesday (Legs + Abs):
- 3-4 leg exercises for pumping all muscles (barbell squats, leg extensions, deadlift, platform press, lunges - 8-12 reps) + (20-25 reps).
- Twisting and reverse crunches on the press (20-25 reps 3-4 sets).
- Neck (so that it is not skinny against the background wide shoulders) - raising the head with a pancake on the forehead and / or on the back of the head.
Thursday (Back Width + Deltas):
- Three to four favorite exercises for the width of the back (pull-ups, deadlift or barbell/dumbbell rows, vertical block pull to the chest, pullover, etc. - 10-12 repetitions).
- Pull the bar to the chin and swing the dumbbells to the sides (10-12 reps, swings can be 12-15 reps).
Friday (arms + chest for tone):
- One severe basic chest exercise for three working sets of 12-15 times. In my case, these were chest push-ups from bars with a weight on the belt.
- A pair of basic biceps exercises (for example, PSB, sitting dumbbell curls) + a pair basic movements for triceps (narrow grip press, French press, extension in the block, etc.) for 10-12 repetitions.
Briefly about the main
The leitmotif of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.
In particular, success depends both on the correct exercise technique and on the reasonable construction of the microcycle so as not to overload one or another muscle group. Use muscle training assistants (synergists) if you want to save time and at the same time not overload the body. Or intelligently cycle training for muscles that are not related to each other in any way, if you want to work them out as efficiently as possible within the framework of one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say chest and biceps, back and triceps, etc.
Developing a beautiful, athletic body is not as easy as it seems. Here you have to think. At least if you want to progress, and not stagnate for years.
Dumbbell chest row is excellent basic exercise for the development of the muscles of the shoulders, biceps and chest. This exercise is very easy to perform. After a month of training, you can feel good result- relief muscles.
Take dumbbells in your hands (you can also use a different weight, for example, a neck from a barbell) lower them down, bending your elbows slightly, then, as you exhale, gently pull them up to your chest. After lifting the dumbbells as high as possible, slowly lower the dumbbells down to initial position while inhaling.
While your muscles are tensing, they are growing. This exercise effective remedy for building muscle mass your hands.
Step 1(initial position). Hold dumbbells in one hand, place the other hand on the bench. Place your bent leg on the bench and securely fasten them in a fixed position. If left hand is on the bench left leg should also be placed on the bench. Straighten the other leg on the floor. Keep your back straight throughout the exercise.
Step 2. Pull the dumbbells to your chest as much as possible. Having reached the stop, gradually lower the dumbbells down to the starting position.
Bent over dumbbell row
Step 1: Keep your back straight. Lower the dumbbells on straight arms down in front of you.
Step 2: Bend your arms, pulling both dumbbells up to your chest. Strain your back while doing this. Pause at the top, then lower the dumbbells to the starting position. 
Recommendations. Don't arch your upper back. Keep your back straight and your neck relaxed. Shoulders are laid back. Dumbbell row is performed to the side surfaces chest. Watch the accuracy of the trajectory of movement.
Muscle groups involved: back, shoulders, biceps, abdominal muscles.
Tilt and pull dumbbells to the chest on one leg
Step 1: Standing with dumbbells in hand, palms facing each other. Take one leg back while leaning forward at the same time. Keep your back straight, lowering the dumbbells as low as possible to the floor.
Step 2: Pull the dumbbells towards your chest while maintaining balance. Lower the dumbbells, then return to the starting position.
Muscles involved: back of the thigh, buttocks, top part back, extensor muscles, deltoid muscles, as well as the whole body.
Take dumbbells in your hands, fists look forward. As you exhale, lift your shoulders and bend your elbows until the dumbbells reach chest level and your elbows are above your forearms. Pause and return to the starting position.
Exercise rules
- Take the dumbbells in your hands with a pronated grip. Keep them at the level of the upper thigh. The arms are slightly bent at the elbows, the back is straight. This is your starting position.
- As you exhale, lift your shoulders and bend your elbows until the dumbbells reach chest level. Raise your arms along the body until the elbows are higher than the forearm. Keep your body still. Pause at the top of the exercise.
- On an inhale, slowly lower the dumbbells to the starting position.
- Repeat the recommended number of times.
Attention: be careful with the working weight. Too much weight negatively affects the position of the body, which can lead to shoulder injury. Perform the exercise without jerking and swinging the dumbbells. If you have problems with shoulder girdle, give up vertical thrust and replace it with dumbbell side raises.
Article taken from the site
Good day everyone, in today's issue I will tell you about one of the most effective exercises (in my opinion) for developing back muscles - standing barbell row.
I will tell you about all the subtleties and secrets of this exercise from A to Z, what it is, what it is aimed at (muscles involved), what are the variations of the barbell row in the slope, why this exercise is one of the most effective, what are the advantages of this exercises, how to perform it correctly (execution technique) + what special nuances (technical points that are important to pay attention to), I will also tell you about the main mistakes most people make when doing this exercise .. well, etc. those. along the way, I will try to raise all sorts of questions regarding this exercise (and, accordingly, give full answers to them, without lies and falsehood). Well, let's get started.
Bent over row- this is used in bodybuilding to train the muscles of the back, more specifically about the muscles involved, then they work in traction latissimus dorsi back, extensors of the back muscles, teres major muscles, hindquarters deltoid muscles, arm flexors (biceps, shoulder, shoulder-radius), and when the shoulder blades are brought together (that is, with the correct execution technique), the rhomboid and trapezius muscles also work. More clearly see below in the photo:
This exercise is great for those whose goal is the general array of back muscles. Those. I want to say that the barbell row while standing in an incline perfectly develops the latissimus dorsi, trapezius and rhomboid muscles of the back. And for those who are not in the know, these muscle groups are just the same responsible for the overall mass of the back .. that is why I consider this exercise one of the most effective for growing back muscle mass, and that is why I strongly recommend performing this exercise on permanent basis.
P.s. at the initial stage (when you are still a beginner), in no case do not chase working weights !!! It is very important. It is much more important to master the correct technique for performing the exercise before grabbing (and chasing) the weight. In addition, when you perform the exercise, the extensors of the spine (pillars) are additionally involved in the movement, and if the weight is too big, you will harm yourself 100% (you will not be able to keep your back straight, as you should, you will round it and get 100% injured) , and jokes are bad with the spine, so think 100 times before doing something (add weight, show how cool I am, show off in front of girls, etc.)
Bent Over Row Variations
Yes, yes, yes (for those who are not in the know), in addition to the classic style of performing this exercise (classic means that you hold the bar with a direct grip), there are also other variations of it:
- T-bar row (standing or lying on the machine)
Now we will briefly go through these exercises (with photos and descriptions) so that you have an idea of what we are talking about.
Here is a photo (below) showing the classic bent over row (as I said, classic means that you hold the bar with a direct grip, i.e. from above, all this is shown in the figure below):
And here is a photo (below) showing the barbell row with a REVERSE GRIP:
Here is a photo (below) showing the T-Bar Row (in this version, the photo shows the T-Bar Row while lying on the machine, but there are also variations of this machine while standing):
There is another variation of this exercise (t-bar thrust) (see photo below):
Here is a photo (below) of a bent-over row in a Smith machine:
And finally, a photo (below) that will demonstrate the thrust of the bar in an inclination to the chest (for the development of the rear deltas), the main difference is that the bar does not stretch to the lower abdomen, but to the chest (i.e. it actively works here rear surface shoulder, i.e. back delta):
Well, friends, I introduced you to the variations of the headstay thrust in the slope (at least visually), now it’s time to discuss the technique for performing this exercise (the technique is, in fact, the same for all variations of this exercise, there will be only small changes, which I will discuss in advance I warn you: when you do a classic pull, then you have a grip from above (i.e. it is straight), and when you do a pull not a classic (not a direct grip from above), but reverse grip= i.e. you see, the grips change .. there is a straight line from above, and here from below (reverse). In the row of the bar in an inclination to the chest, the change is that you do not pull to the lower abdomen (as usual in other tractions), but closer to the chest (in order to emphasize the load precisely on rear delta), that's basically all ... there are no changes in other variations. This means that the BASIC TECHNIQUE FOR PERFORMING THE MOVEMENT WILL BE THE SAME (be sure to read below).
Technique for performing the exercise barbell row while standing in an incline
First, before doing anything, this exercise IT IS VITAL TO TAKE THE CORRECT POSITION, because in this position you will be constantly (performing repetitions) but not only (if your position is wrong, you will most likely injure yourself, get a serious back injury, this is at worst, at best you will be bad contract your back muscles, therefore, in either case you will not get the result). Okay, okay, what kind of position is this?
POSITION: Bend your knees and move your torso forward, keeping your back straight (it is very important that the back is not round, but straight, arched in the lower back), see the photo (regarding the back deflection, the figure shows how it is correct and not correct):
P.s. above in the figure (where it is green, the POSITION OF THE BACK is simply shown, i.e. it is even, bent in the lower back, this is how your back should be throughout the exercise, but the position itself is not correct there, this is the position from the deadlift, and we do bent-over row), and the bent-over row is the following position (you are leaning forward, i.e. your torso is tilted forward, your legs are slightly bent at the knees, your back is arched at the lower back, no rounding, otherwise a back injury is more likely)<= так вот такое положение должно быть почти параллельно полу. Т.е. (сейчас речь идёт об угле наклона), вот см. ниже фотографии (попытаюсь объяснить):
See? See what angle Ronnie Coleman has? His torso (leaning forward) is almost parallel to the floor. This is ideal .. I used to do this exercise in the same way, but now when you work with a lot of weight (parallel to the floor, it turns out to be too hard), you have to make the slope not so deep, a little higher (literally a little bit, as shown in this photo below):
In this position, look forward (this is very important, in no case do not lower your head down, STRICTLY LOOK FORWARD, INTO THE MIRROR (if there is one)). At the same time, the hands should hang over the projectile (grip from above or below, depending on which variation of the thrust you have chosen) and be perpendicular to the floor and torso. The grip on the bar (when pulling) is slightly wider than the shoulders (where there are scars, a little wider, if you get closer you will not be comfortable working, you will hit your own knees, so take it a little wider than your foot position).<= ВСЕ ЭТО ваша стартовая позиция (положение).
P.s. a few words about the width of the grip. The trick is that you can take both NARROW and TOO WIDE (essentially). What will be the changes? Remember:
- the more you grab the bar = the more the biceps will work (rather than the back), but for that, with a narrow grip, the AMPLITUDE OF MOVEMENT increases (this is good).
- the wider you grab the bar = the more the back will work, but with a wide grip, the AMPLITUDE OF MOVEMENT decreases (this is bad).
That's exactly why you need to look for the GOLDEN MEAN (and this is a little wider than the shoulders or at the width of the shoulders).
Well, ok, you grabbed the bar (with a shoulder-width or slightly wider grip, for convenience, so that you can comfortably perform the exercise), leaned forward (feed your torso, making the necessary comfortable tilt, as shown in the figure above), if you did all this , you are in this position (see photo below):
Pay attention (the neck is located just below your knees). So, from this position (it is constant, i.e. the body remains motionless during the exercise), you need to pull the barbell towards you (pull it to the lower abdomen), while keeping your elbows (when you pull) close to the body ( and not to the side, as some mistakenly do), when you reached the barbell to the lower abdomen (well, you seem to be already in the top position), squeeze your back muscles (bring your shoulder blades together), this is very important !!!
That's actually all .. in this way we perform the exercise (back and forth there and there), i. pulled to the lower abdomen, lowered down (just below the knees) and again pulled to the lower abdomen and lowered again, etc. until you complete the planned number of repetitions.
All this movement CLEARLY looks like this: (gif. Picture)
For men:
Among women:
The main technical points that you should pay special attention to:
1. Throughout the entire movement, keep your back flat (bent in the lower back), almost parallel to the floor (as Ronnie Coleman did, I showed the photo) or if you are already working with weights (then slightly above parallel so as not to ruin your lower back).
2. Do not forget that the legs at the knees are slightly bent (they are not straight, with straight legs your back will be round, and this is unacceptable).
3. During the exercise (tilt row), look straight ahead (in front of you), if you look down, your back will immediately round and you can get injured (in the worst case), at best (you are lucky, you will not get injured, but the muscles of the back will not receive the proper load, as they could get with the right back).
4. At the top point (when you pulled the weight to the stomach), bring the shoulder blades together (required) so that the back muscles turn on.
5. When pulling the barbell (to the top point) i.e. to the lower abdomen, try, firstly, to pull the bar (barbell) along the legs to the lower abdomen and at the same time (secondly), try to keep your elbows closer to the body, i.e. do not spread them to the side, closer to the body.
6. When you are already using decent weights, I recommend using STRAPS (in order to hold this same weight), the trick is that our cysts are much weaker than the back or biceps, therefore, why not help them? Use! See below (how to wind the straps on the neck):
7. Breathing as always (i.e. EXHAUST ON EFFORT).
8. Work non-stop (some people recommend pausing at the top and bottom to stretch and contract the muscles, in principle you can try, feel how it will be more comfortable for you, how the muscles contract, etc.), but here it is more convenient for me work without interruption.
9. At the bottom point of the range of motion (when you lean closer to the horizontal, or stand somewhere at the level of 30 degrees, in general, you are in the starting position and get ready to pull the bar to the lower abdomen) make sure that your HANDS AT THE LOWER POINT DO NOT STRAIGHTENED TO THE END!!! This is very important; at the elbows, the arms are slightly bent, your arms should not be stupidly straight (otherwise the weight will seem to weigh on your hands), therefore, they are slightly bent at the elbows so that the load remains in the muscles.
10. There is an opinion that the classic bent over row is SLIGHTLY WORSE (or even much worse) than the bent over row. I think this opinion is not entirely correct ... now I will explain everything. The fact is that the direct grip forces the athlete to spread his elbows wide and pull the bar to the chest, and not to the lower abdomen (as it should be). Yes Yes Yes<= я очень часто вижу такую ошибку у большинства людей (даже более продвинутых).. собственно из-за этого, широчайшие мышцы практически не работают (или не дополучают той нагрузки, которую могли бы получать), а вот при ОБРАТНОМ ХВАТЕ = вам более удобнее делать упражнение, вы там просто как бы прицельно (как в машине смита) тяните к низу живота.. (p.s. не знаю как объяснить). Но, друзья, на мой взгляд, это мнение частично верное.. ПОТОМУ ЧТО, те люди (атлеты) которые выполняют УПРАЖНЕНИЕ ВЕРНО (с правильной техникой, т.е. тянут к низу живота, а не к груди + сводят лопатки) у них очень хорошо работают широчайшие мышцы спины, а те люди (которые делают с неправильной техникой, т.е. тянут ближе к груди грузят при этом дельты) у них не работает спина.. Ну и кто им ДОКТОР? .. Это их вина, а не упражнения. научитесь правильно выполнять упражнение, прежде чем, делать какие либо выводы.
11. In connection with the paragraph a little higher (about the classic and obart grip), you can try to combine both THAT and THAT GRIPS (in order to understand what is more comfortable for you, and better in terms of a sense of contraction), for example, make 2 approaches with a classic grip (usual , i.e. direct), and the next 2 approaches REVERSE. This is just an example.
12. Until you master the correct technique for performing this exercise and develop the overall muscular frame of the back (do not strengthen the extensors of the back muscles), do not even touch large weights.
Small digression: I highly recommend you check out my books:
The main mistakes people make in this exercise:
First, it is, of course, the rounding of the back<= этого делать нельзя, не забывайте о том, что спина должна быть ровной (прогнутой в пояснице).
Secondly, many people, at the top point (when they pull the barbell to the lower abdomen), straighten the body too much up, cannot hold back the same forward tilt as it was (because the weight is heavy), you can’t do this, throughout the entire movement, your body (position, torso, torso) must be fixed. Those. keep your back straight and your torso parallel or slightly at an angle to the floor and don't let your torso "go back and forth" so to speak, thereby cheating at the expense of your hips and knees.
Thirdly, people very often complain that the biceps (biceps) get tired, and all due to the fact that they perform traction solely due to the strength of the arms, namely the biceps (here they get clogged, and the back does not works, or does not receive a load, in any case it is bad, try (learn) to feel the latissimus dorsi, not the biceps).
Fourthly, as I said, many people pull from the bottom position to the top not to the lower abdomen (as if along the legs), but to the CHEST .. This is not correct, if your goal is training the back muscles, you need to pull the bar along your legs TO THE LOWER STOMACH!!!
Well, that's all .. I hope you liked my article, I also hope that you were INTERESTING, INFORMATION.
For dessert - two videos (for men / women separately), from which you may emphasize something else for yourself:
Sincerely, administrator.
Powerful muscular shoulders are not a gift of nature, but the result of hard work on the development of deltas. This muscle consists of three bundles, like a shoulder strap, they cover the shoulder joints. The front beam works the most, it is involved in most pressing exercises, the middle one works when raising or spreading the arms to the sides. With the back beam, everything is a little more complicated, in ordinary training we get a minimum load, so targeted training is needed. And this can only be done in the forward tilt position when it comes to using free weights.
Consider one of the ways to train the back of the delta - the thrust of the bar to the chest in an incline. At first glance, it may seem that the main work will be done by the back, but this is not so. Given the correct execution of the exercise and a wide grip, the main load falls on the rear deltas, and the trapezium and latissimus dorsi are additionally included.
The wide-grip barbell row is very similar to the belt row, but their purpose is completely different. In the first case, deltas are trained, in the second, the back muscles. In a volumetric set of exercises for the middle and front deltas, traction to the chest will allow you to build beautiful, massive, rounded shoulders.
Bent-over barbell row: technique
Consider the principle of working with a barbell, with other shells everything will be similar:
- Take an even position with your legs parallel to the width of your shoulders. Bend your legs and take the neck with a wide grip, take a stable position. Make the angle of inclination as much flexibility allows you. The more horizontal, i.e. closer to the parallel with respect to the floor, the body will be located, the better the performance will be;
- Maintain a natural curve in the lumbar region. If you begin to experience discomfort, immediately reduce the slope;
- Inhale and pull the barbell vertically up to chest level. Elbows spread to the sides, try to work only with the back beams. If you look at this case upside down - it will resemble a bench press;
- At the top point, hold for 1 second so that the muscles receive a static load, then slowly lower the projectile, while exhaling.
Try to concentrate as much as possible when doing the exercise on the work of the rear deltas. It is necessary to exclude the biceps and not to do traction due to their tension. Imagine that from your elbows you have ropes with hooks attached to the bar, and you just spread your elbows to the sides and up. Use a wide grip to make it easier.
Common mistakes in chest rowing
The barbell row to the chest is a fairly simple exercise, but athletes manage to make mistakes in it, especially beginners. We list the problematic issues that can reduce the effectiveness of the rod to the chest and provoke injuries:
- First of all, you need to strictly control the position of the back. If it turns out that in the tilt position you round your back, the load on the spine increases significantly. In addition to the weight of your own body, the weight of the bar also affects it, which also increases the load on the spine, but exponentially. Therefore, in order to avoid injury, you need to keep your back straight, and the muscles of the press and back in constant tension for the entire time of execution;
- Always look ahead, no need to look down. So you eliminate the desire to round your back;
- Keep your elbows at your sides, do not press them to the body. Otherwise, from an exercise on the rear deltas, it will turn into a pumping of the back muscles. Use a wide grip, pull your elbows out to the sides and the barbell towards your chest.
Execution Variations
There are several similar options to notice the barbell row to the chest in an incline:
- Bent over dumbbell row;
- T-bar pull to the chest;
- Thrust from the lower block with a wide handle;
On the one hand, lifting dumbbells is a little more difficult, because you have to include stabilizer muscles in the work. On the other hand, significantly less weight will be involved than with a barbell, which will reduce the load on the joints and make the exercise safer.
In addition to the options considered, the rear delta can be trained with the help of.
Who, when and how much
To whom: The exercise is simple, so anyone who does not have problems with the lumbar can perform it;
When: Do a bent-over row at the end of your delt workout;
How much: 3-4 sets of 8-12 reps each.
Masses to you and relief!
