Our deltoid muscles are divided into three parts: front, middle and rear deltoid muscles. Many people want to know how to exercise the front deltoid muscles, or how to exercise the middle deltoid muscles. Today we are going to talk about the deltoid muscles. Rear delt exercise. In fact, there are many ways to exercise your rear deltoid muscles, but the key is whether you can master these methods and truly perform these movements to the best and most standard level in the future. If you can make the movements more standard, then the effect of getting twice the result with half the effort is just around the corner. Today we will take a look at the best training method for the rear deltoid muscles!
1. Behind the neck press
This action means that we use the barbell to press behind our neck. You can see the movement method from the picture, but you also need to pay attention to the fact that you need to sit at this time, that is, maintain a sitting posture, and then perform this sport. Hold the barbell with both hands, place it behind your head, and slowly lower it down to your neck. This action is actually a very effective stimulation method for the posterior deltoid muscles, and its stimulation is also It is more obvious that in this way, the exercise effect will definitely be very good. However, this action is not recommended for novices because the safety of this action is relatively low, that is to say, it is very likely to hurt yourself during the action, so people who are not skilled in sports should not do it. .
2. Dumbbell reverse fly exercise
This action requires everyone to go to the gym, because it requires a lot of tools, but if you often do this exercise, you can also buy some sports equipment.Exercise by yourself at home. This exercise requires everyone to lean on a fitness chair with a certain tilt angle, and then use dumbbells to do a flying bird pose. However, it should be noted that the flying bird pose we do here is the other way around. You can look at the pictures for specific movement essentials, but at this time you should pay attention to the movement angle and amplitude of the movement, not too large or too small.
3. Unilateral dumbbell reverse fly
This action is actually very similar to the one above. They are both doing movements similar to flying birds, but in reverse. However, the difference between this sport and the above one is that he only needs to use dumbbells to perform the fly movement from one side. At this time, everyone needs to pay attention to the weight movement throughout the whole process, and the essentials of the movements should be distinguished from the previous ones, so as not to be confused.
The analysis of the article very clearly explains the best training methods for the rear deltoid muscles. I hope everyone can read the article carefully and keep these methods in mind. The next time you want to exercise, you should think about it carefully. Think about how to exercise.