it isolated , anaerobic, polyarticular strength exercise. Designed for targeted study of the middle deltoid muscles, the selection of the boundary between the front and middle deltas. It is recommended to maintain the shape of handball players, volleyball players, weightlifters, gymnasts.
It is easily combined in supersets with other isolated and one-joint exercises. May be included in the split program for the development of the upper shoulder girdle. It can be used as part of a back work set and has the following features:
- When working on the force: develops endurance .
- When working on mass : increases the thickness of the back and the volume of deltoids.
Alternative: standing dumbbell to the chin ; thrust of the lower unit (with a wide fingerboard) to the chin standing.
What muscles are involved
The main load on: deltoid (medium), trapezoid. Additional load on: deltoid (front), upper back, shoulder biceps, front toothed muscles , upper bundles of pectoral muscles . Indirect load on: core, leg muscles.
Performance technique
- Required level of training: medium.
- Difficulty: high.
- Instrumentation: bar with straight bar.
- Work with a partner: the insurer is face to face with the person performing the exercise.
- The trajectory of movement: strictly vertical. The shell does not touch the body. The distance between the body and the projectile is 10 cm.
- Not recommended: round the shoulders, rock the body.
- Allowed: bend the legs at the knees to enhance depreciation.
- It is recommended: to focus on the negative phase (lowering the projectile).
Errors
- A narrow grip overloads the forearm. High probability of injury.
- Wide grip translates the load on the biceps of the shoulder.
- Tilting forward translates the load on the anterior deltoid muscles.
- The deflection in the back increases the load on the vertebrae.
- A deflection in the cervical spine reduces effectiveness.
- Sharp jerking movements increase the likelihood of injuries.
- Great weight overloads extra muscle. Spoils the technique of execution.
- Involved joints: elbow, shoulder, scapula, hands.
Training
Warming up (warming up) is required before performance.
Starting position standing. Legs in the stand already shoulders. Barbell in the hands. Grip straight (top). The distance between the arms is at least 20 cm. The back is straight. Chest “wheel”. The neck touches the upper third of the thighs. Elbows divorced. Chin parallel to the floor.
Performance
Maximum slow, smooth. The body is stable. The number of repetitions and approaches is maximum.
Proper breathing reduces the load on the vertebrae.
Step 1: With the help of deltoid muscles and a trapeze, squeeze the barbell to the chin while inhaling At the top of the pause, hold your breath. The distance from the neck to the chin is minimal. Elbows look up. The forearms are almost parallel to the floor.
Step 2: On the exhale, lower the bar to its original position. No pause required.
Step 3: see Step 1.
Average number of approaches: 5. Average number of repetitions: 15.
When using Smith’s simulator: The technique is similar. It is allowed to perform the exercise with one hand to transfer the load from the trapezoid to the deltoid. In this case, the working weight increases. The amplitude of the movement increases.
Forbidden: forcing; focus on the negative phase.
Secrets of execution
- Try to perform movement due to the strength of the deltoid muscles.
- Keep the neck as close as possible to the body.
- Do not unbend your elbows.
- Keep your spine straight, do not let it lean forward or backward.
- No matter how difficult, do not forget to make a peak delay at the chin.
- Do not take too heavy weight, it is better to take less, but to work out the entire amplitude.
- Instead of a barbell you can take dumbbells. Thus, you are pumping at the expense of greater amplitude.
- If you are working with a lot of weight, you can use special straps.
- Before you begin to perform the exercise, do a warm-up, warm up the muscles.
- Between approaches, be sure to give yourself time to rest.
- Perform the exercise without sudden movements.
Variations ( curved neck )
The use of a curved fingerboard reduces the load on the wrists, facilitates grip, redistributes the load from the brushes to the target muscle group. The technique is similar. Pose balanced.
The main load on: deltoid (medium), trapezoid.
Additional load on: deltoid (front), upper back, shoulder biceps, front toothed muscles, upper bundles of pectoral muscles.
Indirect load on: core, leg muscles.
Performance
Maximum slow, smooth. The body is stable. The number of repetitions and approaches is maximum.
Proper breathing reduces the load on the vertebrae.
Step 1: With the help of deltoid muscles and a trapeze, squeeze the barbell to the chin while inhaling At the top of the pause, hold your breath. The distance from the neck to the chin is minimal. Elbows look up. The forearms are almost parallel to the floor.
Step 2: On the exhale, lower the bar to its original position. No pause required.
Step 3: see Step 1.
When working on mass: the weight is minimal, the number of repetitions from 15 to 25.
When working on the force: the weight is the maximum permissible (without disturbing the technique), the number of repetitions is 5-6.
Alternative: EZ-shaped neck
Allows you to vary the grip in different approaches, to regulate the load. Gives optimal grip. Perform an exercise lying down. This reduces the load on the back and relieves the trapezius muscles. Allowed for injuries during the rehabilitation period. Loads to the maximum deltoid (middle, front). Gives a load on the forearm, shoulder.
The number of approaches and weight
As a rule, teachers from the bodybuilding school are advised to perform an exercise in three or four approaches. For men, the minimum number of repetitions is from ten to fifteen. For women – from ten to fifteen. In this case, men should work with a large weight – up to 20 kg. It is harmful for women to lift too heavy a weight, so try to do with a weight up to ten kilograms. If you are a professional, it may be more.
Recommendations from professionals
If it is difficult for you to perform the exercise while standing, initially practice on the Smith simulator, where the barbell will arbitrarily move in an ideal trajectory. To increase the load on the deltoid muscles, try to slightly tilt the body, lowering your shoulders as low as possible.
Do not do deep jerks. Try to bring the barbell with smooth movements. To dilute the workout, change the barbell on the dumbbell. Pay maximum attention to the work of the deltoid muscle, you should feel it. At the same time it would be very good to work with the TRX simulator, where in fact you train only with your own weight. It is important not to forget about stretching, especially for women. It is also necessary to monitor nutrition, so that the body receives the necessary charge of nutrients in a timely manner.