Method of manual exercise for deltoid muscle middle bundle

The manual exercise of the deltoid muscle middle bundle can be achieved through movements such as side lifts, push ups, inverted braces, T-shaped plank supports, and wall leaning angels. These movements do not require equipment and are suitable for home practice, effectively stimulating the growth of bundle fibers in the deltoid muscle.

1. Side Lift

Stand upright with feet shoulder width apart, arms naturally hanging down with palms facing inward. Slowly lift both arms to shoulder height, keeping the elbows slightly bent, and feel the contraction of the middle deltoid muscle bundle. Control the speed to decrease after pausing at the highest point. Be careful to avoid shrugging or shaking your body, and maintain stability by reducing the amplitude or practicing against the wall. Repeat 12-15 times for each group.

2. Push up variation

adopts a narrow distance push up posture, with the distance between hands less than shoulder width and fingers in a diamond shape relative to each other. When descending, keep your elbows close to your torso, and when pushing up, focus on feeling the force exerted by the middle bundle of the deltoid muscle. If the standard movement is difficult, it can be completed in a kneeling position or by supporting the steps with hands. This movement can strengthen both the pectoral and triceps muscles, and is recommended 8-12 times per group.

3. Inverted Stand

Face the wall to complete an inverted posture, support the ground with both hands shoulder width apart, and keep the body in a straight line. Slowly bend your elbow to lightly touch the ground with your head, then use the strength of your shoulders to lift your body. Beginners can first practice standing upside down against the wall and gradually increase their range of flexion and extension. This action requires high core stability and overall shoulder strength, and needs to be done within one's capacity.

4. T-shaped flatbed support

Starting from the standard flatbed support posture, one hand is lifted off the ground and extended upwards to the side, forming a T-shaped body. Maintain hip stability without rotation, alternating between the two sides. This variant activates the middle bundle of the deltoid muscle through anti rotation training, while improving the coordination of the core muscle group. Suggest maintaining 10-15 seconds on each side to complete 3-4 sets.

5. Angel leaning against the wall

stands with his back pressed against the wall, his arms bent 90 degrees against the wall. Slowly raise both arms along the wall until fully extended, then return to the starting position along the original path. Maintain contact between the arm and the wall throughout the entire movement, with a focus on controlling the falling speed. This low impact exercise is suitable for rehabilitation training or as a warm-up, repeated 10-12 times per group.

When training the deltoid muscle bundle with bare hands, attention should be paid to gradual progress. In the initial stage, the number of times in each group can be reduced but inter group rest can be increased. Warm up by wrapping the shoulder joint and stretching the elastic band before training to avoid muscle strains. Combined with protein intake and sufficient sleep, it can promote muscle repair. If joint pain occurs, it should be stopped immediately. Middle aged and elderly people are recommended to practice on yoga mats to prevent falls. Schedule 2-3 training sessions per week, alternating with other muscle group exercises to achieve better results.