Muscles are not visible, therefore, it is not necessary to swing them? Wrong. The back bundle of the deltoid muscle is not just some small things, but also an important link for the prevention of injuries. Bench press, thrust to the waist, deadlifts and even squats become safer when the rear deltas are well developed. In addition, the shoulder girdle looks more massive and harmonious if they are inflated. And posture is more attractive. The developed posterior deltoid bundles help to expand the shoulders and protect the cervical spine from overload during normal sedentary work. Breeding dumbbells in a slope is a movement that develops this part of the deltas and improves posture. How to do it right?
It is important to know
The rear deltoids do not just move their hands behind their backs. They move her up. When breeding, it is important to remember this, and take the forearm exactly back and up, but not to the ears, in order to exclude reaching the weight with the trapezoid.
Split back delta exercises can be set both on the day of the back and on the day of the bench press. Together with the back, it makes sense to swing it, because the diamond-shaped, trapezoid and widest are already tired, and there are more chances to get an isolated load.
Important: the back delta can also train at the end of the session, as this does not provoke its overload and injuries
Breeding is the last exercise in the plan, before the press. This allows you to achieve a full study of the muscles and avoid wasting time on those activities that do not lead to results.
Why not make the back delta the first exercise? If a bench press is planned for this day, this will affect stabilization, and can lead to a displacement of the trajectory. On a back day, it is quite difficult to technically correctly complete this exercise first. The stronger latitudinal and rhomboid ones will “pull the blanket over themselves” and the athlete simply will not receive the desired load.
Breeding in the slope should be done by both men and women in order to avoid violations of posture and pain in the shoulders after push-ups. By the way, the undeveloped posterior deltoid bundle is a common reason that a person cannot stabilize his shoulders in the initial position in the bar or push-ups, and performs an exercise with a technical error.
Technique: standing incline breeding
The exercise can be done both standing and lying face down on a bench. Often they make a mistake - they advise you to lean 45 degrees to the axis of the spine or to the floor. This leads to the inclusion of stabilizers and rhomboid, rather than deltoids. The slope should be complete - the spine is in a plane parallel to the floor.
The movement itself looks like this:
- Light dumbbells are taken, since they need to be pulled by only one small muscle;
- A complete tilt is performed as described above;
- The athlete bends his arms slightly at the elbows and brings his elbows up, just above the floor plane;
- The shoulders are not pulled to the ears, and do not move relative to the neutral position;
- At the top, fixation takes place for 3-5 seconds to feel the muscle;
- Dumbbells smoothly fall down
This movement requires a good knowledge of muscle anatomy and “body feeling”. Look in the atlas where the back delta is located, and if it does not work during the swing, you should pay attention to the analysis of errors.
Some aspects of the technique contribute to pumping non-target muscle groups and overloading the joints, so they should be avoided:
- Slight forward lean . This is the reason for the displacement of the load in the middle deltas and trapezoids. This is how non-target muscles are trained, and it is possible to overload the middle deltas, which already work perfectly in all kinds of bench presses and swings;
- Hump in the thoracic region . Some trainers mistakenly advise arching the thoracic section upwards to remove the load from the widest ones, but this way the press turns on, it is not possible to tilt with the desired amplitude, and swing the dumbbells to the desired height. As a result, the athlete pumps the press in statics and trapezoid, but not the rear deltas;
- Lack of control of working muscles . This is the most common mistake of those who make the movement for the first time. They try to “wave higher” at the expense of diamond-shaped ones, or simply do not take their weight, which cannot be lifted by the rear deltas;
- Offset shoulders to ears . This is the classic "trapeze traction" that most fitness beginners perform. It is characteristic of those who work in sedentary work, and has a hyperdevelopment of trapeziums. It is necessary to ensure that the forearms move in the same trajectory. If a person has hypertonicity, and he cannot help but turn on the trapezium, it is recommended that they be lightly stretched before starting the exercises on the back delta;
- Pull your elbows back . This movement is reminiscent of mixing blades with dumbbells. Many do it, because the rhomboid and latissimus muscles are stronger and pull the load. Deltas simply do not have time to turn on, and a person does not get the effect of training
All errors can be avoided if you perform the exercise slowly, under control and with little weight. Even if the description says that this “swing” literally “wave” due to inertia is not necessary. Move smoothly, and try not to work due to the swinging of the body. It is necessary to initially stand so that during movement there are no rolls from the heel to the toe.
Breeding while sitting
This exercise option is ideal for those who cannot hold the body straight and not swing. It allows you to stabilize the situation, and work more isolated:
- You need to take light dumbbells so that the palms are facing one another and the vultures are parallel;
- Sit on the edge of the bench, place your hands along the body;
- Lean forward with your stomach and chest resting on your hips;
- Bring your hands to the position "forearm perpendicular to the spine";
- By reducing the back deltas, perform a swing;
- Keep your elbows up and not back;
- Lower dumbbell
How many repetitions do? Usually isolated non-strength exercises do 10-12 repetitions or more if more detailed study of the muscles is required. But you need to understand that athletes are individual, and more repetitions may be required if the primary development of muscle fibers is different.
We always exhale in an effort, so it must be done when the weight rises, not drops. It is a mistake to assume that with the exit the athlete loses weight. However, it is in this position that it is difficult to fully breathe fully, since the chest lies on the hips and it will not work to draw a lot of air into the chest.
The choice of working scales
This exercise is very disliked by beginners in one simple moment. You need to start learning to do it either without weight or with dumbbells of half a kilogram. The goal of the first training of the back delta is to find it in your body, and learn how to feel its work, and not to raise the maximum possible weight.
Over time, weights must be added. Sometimes it is advised to add 1-2 kg every week, but this may not be justified for all athletes. It is important here to achieve a burning sensation in a working muscle, and a feeling of “refusal” to 10-12 repetitions, and not just to move using a linear progression and not pay attention to “conventions” like changing the angle of inclination of the body, and “reaching” the weight with your back.
How often do you need to train the back delta? Usually in a fitness training she is shaken once a week. If the athlete is engaged in a bench press, you can work out it every bench workout, but then the volume should be reduced from 4 working approaches to 2, and very small weights are chosen.
This exercise can be replaced by raising hands in the butterfly simulator, sitting facing the back of the simulator, if there are no small dumbbells in the gym, or the athlete is not very flexible yet and cannot perform a full-amplitude tilt. Cravings for the face are not a full-fledged substitute, they load the rhomboid muscles more, and are a hybrid exercise for the shoulders.