The deltoid muscle is located under the skin of the shoulder. Because the shape of the deltoid muscle is similar to the head of a tiger, the deltoid muscle is also called the tiger head muscle. In the deltoid muscle, it is divided into three types: front, middle and rear. Therefore When training the deltoid muscles, you must choose a method based on the front, middle, and rear beams. Today I will introduce to you the exercises for the anterior deltoid.
Seated Dumbbell Press
1. Preparation: Sit on a bench with your back straight, grab the dumbbell with your forehand and lift it to the sides of your shoulders, with your palms facing forward.
2. Action essentials: Inhale, push the dumbbell vertically upward, and exhale when the slow downward movement is completed.
Smith machine behind the neck press
1. Preparation: Sit on a chair under the barbell in the Smith machine. Hold the barbell wider than shoulder-width apart and lower it behind your head.
2. Action essentials: Push the barbell straight upward toward the ceiling. Return to starting position and repeat. Be sure to keep your back straight throughout the exercise.
Standing Barbell Front Neck Press
1. Preparation: Hold the barbell with both hands behind your back (above your head), bend your arms slightly, stand upright, keep your knees slightly bent, and keep your hips and waist fixed.
2. Action essentials: Push the barbell up against your face until your arms are straight above your head; then, slowly lower it to your shoulders along the original path.
Front barbell raise
1. Preparation: Grasp the barbell with both hands, keep your arms slightly bent, and place them in front of your thighs.
2. Action essentials: Lift the barbell upwards until the upper arms are parallel to the ground or slightly higher. Return and repeat.
Editor’s recommendation:
A complete collection of anterior deltoid muscle training methods
What are the golden exercises for the anterior deltoid muscles
How do girls practice vest line at home
What are the dumbbell shoulder exercises at home?