< strong>The rear deltoid muscle has always been a nightmare for many fitness enthusiasts!
Some people have beautiful “2D” bodies. View from the front! Broad shoulders, thick chest! Perfect indeed! But once turned to the side and rear, these goodness completely disappear!
That’s right! These facial muscles on the front of the body are indeed attractive, but weak and thin back shoulders and upper back will greatly reduce your figure! It is often accompanied by the bad posture of rounded shoulders and hunched back!
What to do?
It’s not that the rear delts are difficult to train!
The posterior deltoid muscle is mainly responsible for the abduction, external rotation and extension of our shoulders! As long as there is training involving these joint movements, the rear deltoid muscles will be exercised! For example, multi-joint rowing pull-downs, single-joint reverse flyes, straight-arm push-downs, and more!
Many people feel that their back shoulders are not three-dimensional and their rear deltoid muscles are weak, so they blindly add some isolated movements to stimulate the rear deltoid muscles. In fact, this does not Not a wise choice! And it is a foolish approach! No muscle in the body exists in isolation! A problem in one part may involve a line!
First of all, we have to think about why the back shoulders are weak? Then analyze how to solve it!
Most fitness enthusiasts are attracted by the facial muscles in front of them.Confused by the flesh (chest, anterior triangle), doing too much (Pushing, shoulder adduction, shoulder internal rotation, shoulder flexion) movements, ignoring the inconspicuous posterior shoulder and upper back muscles (Pulling, shoulder abduction, shoulder external rotation, shoulder extension) does too little action!
This type of training content will cause the muscle groups responsible for pushing (Pressing) to be over-developed, while the muscle groups responsible for pulling will be under-developed! This results in an imbalance in the strength of the front and rear muscles, making the back shoulders and upper back small and weak!
So! The first thing to do if you want to improve your weak back shoulders and upper back is: reflect on your training schedule! See if you have done too many bench presses, shoulder presses, front raises, and chest presses in previous training! But do you do too little of rowing, pull-downs, reverse flyes, and straight-arm pull-downs?
Find the reason from the basic plan, and then correct it! Go for balance training! It’s not like just looking at areas that are weak and practicing them in isolation! The rear delts are just one of the weak ones!
Adjust your training plan!
A well-designed upper body training program should arrange "Horizontal pulling", "Vertical pulling" and "Overhead Pressing" in proportion. " and "Supine Pressing". Each set of pushing movements must have at least one set of pulling movements.
For example: Do a set of bench presses; correspondingly, there must be a set of rowing! Perform a set of dumbbell flyes (horizontal shoulder adduction), and you should also do a set of reverse flyes (shoulder horizontal abduction)!
After the root cause is corrected, Let’s look at reinforcing training!
If you don’t reflect on the training plan, you will just do reinforcement training and just walk with your eyes closed!
The most important thing is mentality and Awareness Matters! Weakness is due to neglect! I love practicing front side so much!
Because the front of your body has developed far more than your back, you need to adopt a priority strategy if you want to correct this imbalance! (Recall how you were obsessed with training the front muscles, now reverse it) Focus on the back
In addition to balance training, some strengthening exercises (pull, shoulder abduction, shoulder external rotation, shoulder extension) are added!
Finally, another reminder: The posterior deltoid is not just a small isolated muscle! It can reflect a series of problems!
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