How to pump up deltoids at home?

Lack of time sometimes forces us to skip training in the gym. And bodybuilding is a serious activity that requires full dedication and iron discipline. Of course, a full-fledged workout in the gym cannot be replaced by anything, but why not skip a workout? So, let's consider the question of how to pump up deltas at home, without exercise machines or special equipment. This information will also be useful for those who decide to work on a double split basis. The first part of the split you train in the gym, and the second - at home or on the street. Deltoids for such separation are an excellent option. So, let's start answering the question...

Our deltas consist of three muscle bundles: middle, anterior and posterior. Their functions differ slightly and therefore each has its own specific exercises, that is, it is physically impossible to pump up the entire shoulders with movement alone. The bulk of the weight and visual width of the shoulders comes from the middle bun, so the complex below is designed primarily for its development. What do you need to pump up deltas at home? A pair of collapsible dumbbells, since their weight will have to be changed from set to set, gymnastic weights would be useful, and, finally, it’s very good if you have at least a simple exercise machine with pulley rows.

Exercise No. 1. One-arm dumbbell press. It is necessary to fix the body strictly vertically, holding the support with the other hand (vertical pipe, balcony railing), and squeeze the dumbbell upward from the shoulder. This position extremely accurately loads the middle bundle of your deltas. Then, after the first 4-5 presses, you can slightly change the tilt of the torso a little forward and to the side to load all the muscle fibers. The total number of repetitions is 8-10 times, the number of approaches for beginners is 2-3, then their number can be increased. The weight of the dumbbell needs to be selected so that the last repetition in the last approach makes you scream, because (I forgot to warn you) pumping up your shoulders is impossible without pain and sweat. A couple of times a month, instead of dumbbells, you can use weights; they will force your muscles to work in unusual conditions and increase strength.

Exercise No. 3. Raising your arms to the sides while bending over. By performing this movement, we achieve pumping of the rear delta bundle. Hypertrophy of the posterior beam gives volume to the shoulders when viewed from the side and perfectly enhances the impressiveness of your back, so don’t forget to pump up this problem area for many bodybuilders. To avoid unpleasant consequences, make sure that your spine remains straight at all times when lifting dumbbells. You can rest your head on something soft, for example, the back of a chair, and this fixation of the position of the torso will make the training safer.

Exercise No. 4. Seated dumbbell press. An important condition is rigid fixation of the back. This isn't easy at home, but maybe a sturdy chair leaning against a wall will help, or alternatively, use lighter dumbbells, but do the movements slowly to fully engage your deltoids. The press is performed both with both hands simultaneously and alternately. The number of sets and number of repetitions is the same as the first exercise. It is better not to delay the rest between approaches; 2 minutes is enough to restore breathing. And remember, each subsequent repetition becomes more and more important. No mercy for your own weaknesses! Only forward!