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The two main mistakes that impede the development of mighty deltas

🔥First mistake

  • Invalid exercise technique. Therefore, pay special attention to their description below and the video – picked up the best quality videos.

Because of the crooked technique, people load everything, but not shoulders. Trapezium, back, arms, overload shoulder joints. In the first three cases, the load is ineffective – too little weight for these muscles or the wrong motion vector. And the result of the last case will be an injury that will drop you for a month and a half in training.



🔥Second mistake

Too much load on the delta, because of which they do not have time to recover. After all, these are small muscle groups that work in almost all pulling and pushing movements during training of the pectoral and back muscles.

Recall one of the variants of the classic split:

  • Legs
  • Chest + back
  • Hands + delta

While training your nursing babies, you loaded the front deltas properly. And working on his back, additionally swung the back bunches of deltas. A day later, once again load the same muscles thoroughly, but for their recovery 48 hours is too little. Muscles are not yet ready for serious work, because of which the power results do not grow and, as a result, muscle volume, too.

Moreover, the hands, too, are loaded quite well during the training of the pectoral and back. It turns out a double blow to all small muscle groups.

Let’s add to this whole mix the wrong technique for doing the exercises and get problems with the development of deltas (and hands too) for those who have these muscle groups are not dominant by nature.


🔥First a bit of theory.


Delta consists of three beams. Front, middle and rear. The front is responsible for pushing movement, the rear – for pulling. The middle delta is partly involved in both cases, plus when moving the arms to the sides.

In fact, for the effective development of deltas, two basic exercises are enough – bench press and traction.

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