Do­ing delts work­outs

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BE­GIN with a press, ei­ther with dumb­bells, a bar­bell on a smith machine. Start off nice and light — the shoul­der joint is del­i­cate so it’s bet­ter to go a lit­tle over­board on warm­ing up the area by adding an ex­tra set or two of warm-ups. Once you get into the groove, go up in weight from set to set. Presses at­tack all three heads of the del­toid mus­cle, giv­ing a lot of work to the front and mid­dle while also en­gag­ing the rear heads to a lesser ex­tent. Once you have the press out of the way it’s time to give a lit­tle touch to all three heads, sep­a­rately.

Pump the side delts first with stand­ing lat­er­als, the move to front raises and fi­nally to bent — over lat­er­als. While dumb­bells have an ef­fec­tive weapon of choice for the shoul­der, ca­bles pro­vide con­stant ten­sion all the way through lat­eral-type moves mak­ing them a solid part of your shoul­der work­out ro­ta­tion. Try pyra­mid­ing up your weights when do­ing side lat­er­als. Here’s an ex­am­ple of pyra­mid­ing train­ing prin­ci­ple: Start with 30-pound dumb­bells for 15:50 pounders for 12 and 60 pounds for 10.

Wide grip pull up: Start: Some call it the num­ber one back ex­er­cise. You can’t build a com­plete back with­out it.

Smith machine seated press: Start: the front press with a free bar­bell most of the time, some­times I’ll use the smith machine, which pro­vides bet­ter balance. Us­ing a seat with a back sup­port set your feet solidly on the floor and take a shoul­der width grip on the bar.

Ac­tion: press the bar up as high as you can with­out lack­ing out your el­bows at the apex. I don’t look out be­cause it takes the ten­sion off and when you do that you’re los­ing part of why you’re do­ing the ex­er­cise in the first place. On the way bring the weight to your chest with­out paus­ing at the bot­tom be­fore be­gin­ning an­other rep.

Dumbbell Lat­eral raise: Start: Stand with your feet shoul­der — width apart hold­ing two dumb­bells with your palms fac­ing each other main­tain­ing a slight bend in your el­bows so the weights be­gin in front of your hips. If you pre­fer you can also start with the dumb­bells at your sides, ei­ther way is ef­fec­tive so its just a mat­ter of pref­er­ence.

Ac­tion: Con­tract your debts and lead with the weights un­til they come up and out to your sides. Your up­per arms should be par­al­lel with the floor, only a brief pause at the apex, con­tinue with a slow and con­trolled move­ment back to the start po­si­tion and im­me­di­ately be­gin an­other rep. Some­times

I’ll switch up and use ca­bles for a change of pace.

Dumbbell front raise: Start: stand with your feet shoul­der width apart, hold­ing two dumb­bells with your palms fac­ing the sides of your thighs and with a slight bend in both of your el­bows.

Ac­tion: Lift one weight in front of your­self to just above level with the top of your head, twist­ing your wrist so your palm faces the floor at the top. I hold it there for a brief sec­ond, then lower the dumbbell back down. Af­ter re­turn­ing to the start po­si­tion with that first dumbbell, im­me­di­ately switch arms and fol­low the same pro­ce­dure to com­plete one full rep. On this move some­times I’ll use a bar­bell for va­ri­ety’s sake. You can also try the dumbbell ver­sion us­ing palms — fac­ing ham­mer grip the en­tire time in­stead of per­form­ing the twist on the “up” phase. For ef­fi­ciency and a change of pace, front raise can be paired with side lat­eral, do a front raise and a lat­eral raise with one arm, then the other al­ter­nat­ing un­til you com­plete 12 reps of each move per arm.

Dumbbell lat­eral raise, 4 sets, re­peat 15 times,15 times; Dumbbell Front raise, 2 sets, re­peat 20 times, 15 times; Bent over lat­eral raise, 3 sets, re­peat 12 times; Bent over lat­eral raise, 3 sets, re­peat 12 times

In this re­verse drop set, pyra­mid up the weights while drop­ping the reps, do 20 reps, drop the weight ,do 15 reps ,drop the weight etc. Dont rest be­tween drops and run through this four-drop set twice. — Ad­di­tional in­for­ma­tion from On­line Sources.

The writer, Si­mon Gama is a fit­ness coach at Body Works Gym in Bu­l­awayo.

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