Despite the fact that the simulator for deltas can not be considered as a replacement for dumbbells, this device has a number of undeniable advantages. Their use can significantly accelerate the progression and create massive and broad shoulders.
The ability to work the middle beam in isolation.
Disabling the trapezoids and activating the middle delta to the full extent.
Improved neuromuscular communication and the ability to concentrate on the beam when performing movements.
Great for pumping.
Safe pumping of the shoulders without the risk of injury.
The ability to train the shoulders even in the presence of injuries (in which physical activity is not prohibited) and minor pain in the shoulders.
The only drawback of working in the simulator is its main advantage – its isolating nature. That is, it will not be possible to use large weights, increase power indicators, as well as load other beams.
What muscles work
When working with the simulator, the same muscles are used as when performing swings to the sides. That is, it is a movement that is intended only for medium deltas. If you do the exercise correctly, then only the middle beam is involved in the exercise. The rest of the muscles are involved as secondary or stabilizers, so they should not be taken into account.
In this exercise, technique and concentration determine its effectiveness by 90%. Even weight plays a secondary role. If you have mastered the correct motor pattern and are able to concentrate the tension on the middle beam, even with the use of low weight, you can achieve muscle failure and powerful returns from working in the delta machine.
Sit in the simulator, keep your back straight. Place your shoulders under the special pillows and grasp the handles.
Spread your arms out to the sides until your elbows are at shoulder level (a slight decrease in the amplitude is allowed).
Return to the starting position.
At first glance, the technique looks quite simple. But in fact, it is more difficult than on free weights. Key nuances to consider:
The housing must be stationary. Do not allow swinging, rounding the back or trying to “help” the shoulders with the movement of the body (up and down).
Concentrate the load on the middle beam. You can also not relax the tension at the lower point, this is especially useful if you work until the muscle failure.
Do not shrug your shoulders when performing, this will involve trapezoids. The shoulders should be lowered throughout the entire repetition.
Work at a slow pace. Weight and speed can be attributed to the” enemies ” for the delta machine. The faster you move and the more weight is set in the simulator, the less useful the exercise becomes. Only a slow pace will help to concentrate the load on the desired area.
When performing the movement, try not to work with your hands, but to move your elbows to the side. This will help to relax the forearms, which often take the lion’s share of the load (especially when working with free weights).
Choose the weight so that you perform the last 3-4 repetitions with a noticeable burning sensation in your shoulders. Also, this movement shows itself perfectly in multi-repeat modes, pumping and static dynamics.
Exercise in the delta simulator.
Recommendations for implementation in training
Under ideal conditions, this exercise is best done separately, or as one of the elements in a separate study of each beam of deltas. But most programs do not allow you to implement this approach, because it is relevant only if the average beam is excessively lagging.
To get the maximum advantage, it is optimal to alternate the delta machine with the swings, doing each exercise in a different workout. This will allow you not to overload the middle head with the load, give enough time for recovery and dose the load as a whole. The second popular scheme is to first train the shoulders to make basic basic movements (for example, the army bench press), and then “finish off” the middle head purposefully. To do this, it is also better to use the alternation of the mach and delta machines.
It is allowed to combine swings to the sides and dilution in the simulator for deltas in one workout, but in this case, the shoulders should be trained no more than once a week, performing 3 working approaches for each exercise.