Exercises for the rear deltas in the gym in a crossover for girls

Exercise on the posterior bundle of deltoid muscles is important not only from the point of view of building a beautiful figure, but also maintaining health. Good posture, correct spinal column position and healthy shoulder joints depend a lot on the ability of the posterior deltoid muscles to balance tension in the front of the body.

Essence and basic principles

Exercises for the back deltas for girls differ from similar athletic movements for men only in the amount of weights used.

Before starting to train this muscle group, it is necessary to understand that the training methods and principles used are due to the functional characteristics of the posterior deltoid muscle and are not related to gender or other subjective factor.

The posterior bundle of the deltoid is the superficial muscle of the shoulder. It creates the appearance of a given part of the body and gives it shape. The rear delta is attached to the scapula. It takes its origin from the lower inner part and ends at the medial edge.

The other end of the posterior bundle of the deltoid muscle connects to the anterior and middle. Together, they become one tendon, which is attached to the V-shaped tuberosity in the upper part of the humerus.

The deltoid muscle got its name due to the similarity of its geometric parameters with the letter Delta of the Greek alphabet. The place and method of muscle attachment determines its main functional responsibilities.

The posterior bundle of deltoids serves for:

• Flexion of the arm at the elbow joint and pulling it back... In this case, the back delta forces the scapula to move towards the spine and the cancer with the elbow goes beyond the line of the body. In the process of abduction, the arm bends.
• Transverse shoulder adduction... Adduction is the flexion or abduction of the arm behind the line of the body in a plane perpendicular to the plane of the body. In this case, the posterior deltoid muscle is integrated into a single kinematic scheme with a rotational cuff of the reach, which performs internal rotation of the shoulder joint.

Methods for training the posterior bundle of deltoid muscles

Exercises for the back deltas can be conditionally divided into several types:

• Isolated movements, involving one head of the deltoid muscle in the training process. Such sets of exercises do not involve the entire kinematic chain of muscle groups that are involved in a similar movement in natural life situations. We can say that such methods are aimed at achieving hypertrophy of the target muscle, but do not affect aspects of its functionality.
• Functional training... The complexes built using this technique include the entire kinematic chain as a whole. An example of such an exercise is abducting a straight arm with a dumbbell back. This athletic movement fails to distinguish the posterior delta from the rest of the shoulder muscles. But by involving the triceps in the work, and by forcing the shoulder cuff to perform an accentuated external rotation in the joint, it develops the entire muscle chain.

Both techniques are widely used. The first option is suitable for bodybuilding. In this sport, figure proportions are the key parameter. The second method of building the training process is used by athletes from playing sports.

Basic exercises

Isolated exercises that emphasize the main load on the target group include:

For girls striving for the formation of harmoniously developed muscles, a straight back and beautiful posture, you should pay attention to the exercises related to the second method.

Features of training at home

The back deltoid muscles can be effectively trained at home. To do this, it is worth using the second method of building the training process.

There are a number of exercises that allow you to train the rear bundle of the deltoid muscles without the use of additional equipment. One of them is lifting the body from a supine position. The detailed technique for performing the exercise will be discussed below.

This athletic movement includes the entire kinematic chain in work. Triceps straightens the arm at the elbow and maintains static tension. The rotator cuff performs external rotation, and the posterior delta is connected when the arm is straightened and helps abduct the limb beyond the plane of the body.

Features of training in the gym

Rear delta training in the gym can be done using any of these methods. The choice depends on the goal. However, do not forget that when training on the classic plate and performing such basic movements as deadlift and deadlift, pull-ups, the muscles of the back surface are also included in the work.

In this regard, it is important not to overtrain them. That is, do not wait for such a load that they are objectively unable to cope with. When doing deadlifts and pull-ups on one training day, it will be enough to do 2-3 sets of dilutions through the sides.

Indications for the beginning of use

Close attention to the development of the posterior bundle of deltoid muscles should be given to girls who have the effect of rounded shoulders.

This indicates a violation of the imbalance between the muscles of the front and back of the body. Exercising the deltoid muscles will help correct the situation.

Contraindications for use

Exercises for the back deltas have no specific contraindications. If a girl has diseases that limit her motor activity (for example, axial loads on the spine are contraindicated), you can always choose a similar exercise that will satisfy the doctor's recommendations.

Do not perform delta exercises if there is an injury in the shoulder joint or a strain on one of the musclestaking an active part in the exercise.

Helpful hints

• Exercises on the muscles of the shoulder girdle are very traumatic. Therefore, before training the posterior bundle of deltoid muscles it is necessary to perform a quality warm-up... If the training program for a girl is based on the method of isolated loading the target muscle, then special attention should be paid to strengthening the rotator cuff of the shoulder.
• Excessive working weights should not be used when performing bent-over, sitting, or bench-supported raises. The training of the posterior head of the deltoid muscles of the shoulder should be carried out under control. It is important to pause at the time of the peak contraction. This will help you to feel the neuromuscular connection between the brain and muscle faster.

Main complex

Exercises for the rear deltas, whether they are performed at home or in the gym, will not give the desired result if performed in isolation.

That is, training the back deltas should include athletic movements that develop the remaining 2 bundles of the deltoid muscles of the shoulder.

When drawing up a training program, it is necessary to remember that the front and middle heads of the shoulder muscles are actively involved in the work when training the muscles of the chest, back and arms. Therefore, in some cases, there is no need to additionally load any of the deltoid muscle bundles.

Gym training program

In the classic 3-day training split, the shoulder muscles are combined on the same day with the legs (if the goal of the practitioner is a detailed study of each of the heads) and with the chest. In the latter case, it becomes possible to perform all the press and purposefully start working on the posterior bundle of the deltoid muscle.

With legs and muscles of the lower body

Exercising the deltoids on the same day as your legs means doing shoulder exercises last. This is especially true for girls. Since their lower body is much stronger than the upper one.

The training program may look like this:

• 3-4 exercises for the hips, gluteal muscles and abs... Between approaches to the lower body, it is necessary to take a technical rest break of 5-10 minutes.
• Sitting dumbbell press 3 * 12-15 reps. The exercise is aimed at developing the anterior and middle deltas. Before starting the exercise, you must correctly set up the bench. The reclining backrest must not be vertical. The tilt angle does not exceed 10-15 degrees. When performing this athletic movement, it is necessary to pay attention to the trajectory of movement of the arms and the position of the hands. The latter should be slightly turned outward. The index finger is slightly below the little finger. The dumbbell, as it were, is tilted towards the head. The movement starts from the shoulder. When lifted up, the hands describe an arc, and connect at the top point.
• Pull of the upper block to the forehead with arms 3 * 12-15 repetitions. To perform the exercise, a rope handle is used for the upper block. It is necessary to take 1 step from the simulator in the plane of movement of the rope with weights and grab the rope with both hands.The thumbs of the hands should look at the student. This will allow proper external rotation in the shoulder joint. The arms should be extended in front of the chest and brought together. The pull is carried out to the forehead. Simultaneously with the thrust, it is necessary to spread the hands to the sides. At the end point, the thumbs should be next to the ears of the same name, and the elbows should be slightly behind the collarbone.
• Breeding across the sides from a standing position 3 * 10-15 reps. The workout can be completed with a common exercise on the middle deltoid muscle bundle. In the absence of strength or time, this exercise can be omitted.

With chest and arms

Training the deltoid muscles in conjunction with the muscles of the chest and arms is much more common. In this case, there is no need to perform heavy pressing movements on the shoulders. The anterior beam gets pre-fatigued on bench press and dumbbell dilutions.

The training program may look like this:

• 3-4 exercises for chest, biceps and triceps... Girls can do bench press with dumbbells on a horizontal bench, bench press with a barbell on an incline bench (the front bundles of deltoid muscles are intensively involved in the work).
• Breeding dumbbells through the sides while standing 3 * 12-15 reps. The body is straight, legs are shoulder width apart. Hands with dumbbells are placed in front of the girl. Thumbs look at each other at an angle of 80-90 degrees. The arms are slightly bent at the elbows. Take a deep breath and as you exhale, lift the dumbbells through the sides. It is important to perform the movement smoothly without jerking. Swaying by the body is not allowed.

• Abduction of the hand in the butterfly simulator 3 * 10-12 repetitions. Adjust the back of the machine so that the shoulder is flush with the hand fixed to the handle of the machine. The exercise is performed alternately with each hand. It should be located on the sports equipment as follows: the eyes of the girl engaged should look at the simulator, the chest is tightly pressed against the vertical back, the pelvis is firmly attached to the seat.

Rear delt workout at home

Rear delta exercises can be done at home. In this case, it is absolutely not necessary to use additional equipment. Although the presence of dumbbells or ropes with handles at the ends can significantly diversify the training process.

Exercises on the back deltas can be performed as with leg, chest or Fullbody workouts. The basic principle of a complex effect on all bundles of deltoid muscles remains unchanged even with home training.

The training program may look like this:

• Push-ups from the floor or elevated support 2-3 * 12-15 reps. Girls should not neglect pectoral muscle training.
• Wide leg squats 4-5 * 20-25 reps. The feet are slightly turned to the sides. The squat is carried out until the hip reaches a level parallel to the floor.
• Plank 1 * 30-60 sec.
• Push-ups with a high pelvis 2-3 * 8-12 reps. The exercise is aimed at developing the anterior and middle bundles of the deltoid muscles, as well as the upper pectoralis. The starting position is similar to the position when performing classic push-ups from the floor. Arms shoulder-width apart, feet together. Next, you need to raise the pelvis up. Rounding of the back is not allowed. The girl's body should fold like a book. From this position, it is necessary to move up and down without changing the angle in the hip joint.
• Raises the body from a supine position 3 * max (10-12 reps). Hands are spread out to the sides, palms down. From this position, it is necessary to strain the triceps and the back of the shoulder isometrically. In this case, the body should rise up as much as possible.

Fixing the result

Consolidating the positive effect of training and accelerating the process of achieving results are:

• Isometric tension created by the practitioner by contracting the posterior bundle of deltoid muscles and fixing this position for 5-7 seconds.
• Stretching your muscles after exercise.

When to expect the effect

You can expect a visible result from training the posterior bundle of deltoid muscles after 3-4 sessions, after the inclusion of this muscle group in the split. The speed of obtaining a noticeable effect with the naked eye also depends on the general fitness of the girl and the fitness of the muscles of her body to anabolism.

Exercising the rear deltas is important not only from the point of view of the harmonious development of the muscles of the whole body. Correct posture is the key to athletic longevity.

Also, the deltoid muscles are integrated into most of the kinematic chains of the human body. Therefore, developed back deltas are the key to continuous progress when training your back, chest and arms.

Video on the topic: rear delt workout for girls

Delta workout for girls: