How to train deltoid muscles without equipment

The exercise of the deltoid muscle bundle without equipment can be achieved through manual training movements, including wall inversion support, push up variations, simulated side lifts, reverse plank support, Y-shaped stretching, etc.

1. Stand against the wall and perform an inverted posture facing the wall. Support the ground with your hands slightly wider than your shoulders, slowly bend your elbows to bring your head closer to the wall, and then push it up. This action uses one's own weight to stimulate the middle and upper bundles of the deltoid muscle, requiring the core to tighten and maintain balance. Beginners can start practicing with a semi inversion and gradually increase the amplitude. During training, be careful to avoid collapsing the waist or excessive forward extension of the neck, and repeat 8-12 times per group.

2. Push up variation

adopts a wide distance push up posture, with the distance between the hands exceeding 1.5 times the shoulder width, and the elbows open to both sides when descending. This variant can enhance the involvement of the deltoid muscle in the middle bundle, while also exercising the pectoral and triceps muscles. Advanced players can try increasing the difficulty of the double foot pads or switching to diamond push ups to further concentrate their strength. During the movement, keep the torso in a straight line to avoid sinking the hips.

3. Side Lift Simulation

Stand upright and make fists with both hands to simulate holding dumbbells. Slowly raise both arms to shoulder level and control the falling speed. The strength can be improved by increasing the pause time or extending the centrifugation stage. This action directly imitates the instrument side lift mode and is suitable for activation training. If you want to enhance the effect, you can perform a small pulse action on one side or at the highest point.

4. Reverse Flat Plate Support

Sitting posture with both hands on the ground and hips off the ground to form a reverse flat plate posture, alternately lifting one arm upwards to the side. This action forces the middle deltoid muscle bundle to continuously exert force to maintain balance through unstable support, while also exercising the rotator cuff muscle group. Maintain hip stability without rotation, and control exhalation when lifting the arm. Each group completes 10-15 tasks on each side, with no more than 30 seconds of rest between groups.

5. Y-shaped extension

Lying prone, extend your arms forward in a Y-shape, and tighten your shoulder blades with your palms to lift your upper body off the ground. After holding for 2-3 seconds, slowly fall back and focus on feeling the contraction of the middle bundle of the deltoid muscle and the lower part of the trapezius muscle. This movement can improve round shoulder posture and is suitable as a supplementary training for sedentary individuals. Can be coordinated with breathing rhythm, inhaling when lifting and exhaling when falling to enhance neuromuscular control.

Equipment free training should focus on the quality of movements rather than quantity. It is recommended to schedule 3-4 specialized exercises per week, with 2-3 movements selected each time to complete 3 sets. Dynamic stretching and static relaxation of the shoulder joint should be performed before and after training to avoid muscle stiffness. Ensure a daily intake of 1.2-1.6 grams of protein per kilogram of body weight in terms of diet, combined with compound carbohydrates to help with muscle repair. If there is shoulder pain or limited mobility, immediately stop training and consult a rehabilitation physician.