The deltoid muscle is a very important muscle on the back of our back. There are many different exercises for deltoid muscle. The deltoid muscle mainly includes three parts: the middle beam, the front beam and the rear beam. There are also differences, so we need to choose good movements before starting fitness. Let’s take a look at the rear deltoid ace moves?

Rear deltoid

1. Dumbbell fly

This action of leaning over the dumbbell fly requires us to lie down At the beginning of the exercise on the bench, we lie down on the bench and remain in a relaxed state. At this time, our legs are placed on both sides of the bench. Before starting the movement, we hold a dumbbell in our hands and keep our hands in a naturally relaxed state. Start by exerting force on our arms, lift the dumbbell upwards, and open it to do a dumbbell fly, like a soaring bird. Keep your hands straight until our hands and shoulders form a straight line, and then relax Arms, start moving again.

2. Bent-over barbell press

This action requires a barbell to complete. At first we lie flat on the bench. At this time, we hold the barbell in front of our chest with both hands, with our hands at a distance of Shoulder-width apart, adjust your breathing and take a deep breath. We push up with both hands until our hands are straightened and the barbell reaches the highest position. We then slowly return the arms and start the exercise again. Pay attention to adjusting your posture and the weight of the barbell during this process, otherwise you will easily be injured during exercise. Each movement is completed as a group of 15, and 2 to 3 groups can be performed at a time.

3. Push-ups

Although push-ups are a free-hand exercise, they have a good exercise effect on our back muscles. At first, our body is supported on the ground, and then our hands Open up and support your body to maintain an inclined balance with the ground. At the beginning of the action, we press down with both hands, so that the body is close to the ground and parallel to the ground. Then we straighten the arms and let the body go upwards, and complete 30 push-ups in one group. Each time you can do 2 to 3 groups.

The above are the ace moves for training the rear deltoid muscles. If you have mastered these moves during the fitness process, you will be able to exercise our deltoid muscles just around the corner, but you also need to persist in completing them.