The deltoid muscle is a very important muscle on our shoulder. It is a very important muscle position for bearing weight on our shoulders, so when we exercise, Generally, these muscles will be exercised in a targeted manner. There are many ways to exercise the middle deltoid muscle, but we need to choose the one that suits us. Let’s take a look at the best exercises for the middle deltoid muscle.
Barbell behind-the-neck press
At the beginning, we fixed the barbell on our neck with both hands. At this time, we let the body rest on the stool. 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. First, we fix the barbell behind our neck with both hands, and then start squatting with our legs. Note that during this process, our back needs to be tried not to arch. Always complete the movements in groups of 20, and you can perform 2-3 groups each time.
Rope pull-down action
At the beginning, we stand straight in front of the rope pull-down device. At this time, we ensure that our body is standing straight. Before starting the action, we first grasp the rope pull-down device with both hands. The position of the instrument 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.
The above are the most effective exercises for the middle deltoid muscle. The movements need to be completed with the help of equipment. Although the difficulty and intensity are relatively high, the exercise effect is still very good, and it is very suitable for daily exercise.