The middle deltoid muscle is one of the important muscles in the human body. There are some actions on how to train the middle deltoid muscle, but the effects of these actions are not the same. It's very good. But what are the exercises for training the middle deltoid muscles? There are still people who know what they are. So, what are all the exercises for the middle deltoid muscle? Let’s take a look below.

Shoulder Press

The shoulder press is a special exercise for our deltoid muscles. When exercising, you should first sink your shoulders to lock your shoulder joints. Do not shrug or lift your shoulders. It is best to lower your shoulders as low as possible. When exercising, keep your back straight. If you want to exercise your arms at the same time to make them longer and stronger, straighten the highest point of your arms, which can exercise our triceps at the same time.

Dumbbell lateral raises

The formula for exercising the shoulders is easy to remember. The shoulder triceps are divided into the front, middle and rear deltoid muscles. Front raises are used to train the front muscles. As for the movement, the middle beam exercises lateral raises, and the rear beam exercises the bent lateral raises. The dumbbell lateral raise is the most common exercise for exercising the middle deltoid muscles. The exercise is to pay attention to the highest point of the arm, as long as it is parallel to the shoulder.

Side pull with a cable puller

Compared with dumbbells, this action allows your shoulder deltoid muscles to maintain constant resistance from beginning to end, which is also the most common advantage of the cable machine. At the same time, if you lean forward with dumbbells, it will easily cause your body to sway and allow other muscles to compensate. In this action, one hand performs a side pull, and the other hand and feet can effectively ensure the stability of our body and more effectively exercise the middle deltoid muscles.

Barbell behind-the-neck press

At the beginning, we fix the barbell with both hands on the muscles behind our neck, and at this time we let the body sit on the bench. At the beginning of the movement, we use both hands and shoulders to lift the barbell up our legs until our hands are straightened. At this time, we slowly retract our arms. Because the barbell is always at the back of our neck during exercise, it can provide good stimulation to our shoulder muscles.

Barbell Back Squat

This action is also done using a barbell. This action can not only effectively exercise our middle deltoid muscles, but also exercise our legs. chest and buttock muscles. At the beginning, we fixed the barbell with both hands on ourposition on the back of the neck, and then start squatting with the legs. Note that during this process, our back needs to try to ensure that it does not arch. Always complete the movements in groups of 20, and you can perform 2-3 groups each time.

Rope pull-down

At the beginning, we stand straight in front of the rope pull-down machine. At this time, we ensure that our body is standing straight. Before starting the action, we first grasp the rope pull-down machine with both hands. The position of the handle. After adjusting the position of the handle, we pull the rope down with both hands until it reaches the extreme position, and the back of the shoulders can be effectively exercised. Then we slowly retract it and let the instrument return to its original position. Perform 15 reps in a group, 3-5 groups each time.