7 major errors in the spread of hands to the sides
What can go wrong during the dilution of hands to the sides for medium deltas? Many things. Here are the 7 major errors.
Author: Bill Geiger
In childhood, you most likely had a wish list for Santa Claus. Now you have become a big boy, and I'm sure that the list has changed. It certainly includes powerful pectoral muscles, centimeters of arm circumference and broad shoulders.
Powerful deltas occupy one of the first lines in the list of any fan of training, because they create the illusion of a thin waist, visually improve the topography of the hand and give the impression that you are a serious lifter. Remember a small stretch in the sleeves of T-shirts? That's what I'm saying!
Like many athletes, you begin training your shoulders with a press above your head. It works. But adding hand dilution to the sides, you can achieve the best isolation of the middle deltas in the lateral (lateral) plane.
Raising hands to the sides is a very popular exercise, and hence the mass of technical errors during its execution. Here are seven ways to spoil the most common version of the dilution of hands – mahi to the sides with dumbbells.
1 error. Change the angle at the elbow while moving
To make the raising of the hands to the sides correctly, you need to bend your arms slightly in the elbows, and then keep this angle throughout the entire approach. The angle in the elbow joints should be the same at the top and bottom of the range of motion, and nothing else!
If you start bending and unbending elbows, you include triceps in the equation and reduce the isolation of the average deltas to which you aspire. Ideally, during lifting dumbbells, hands should describe the arc, and not move in a straight line. Look at yourself in the mirror or ask someone to follow you while raising your arms to the sides. This mistake can be easily corrected, it is necessary only to give a little attention to this aspect.
2 error. Lower the projectile too low
The best way to develop medium deltas is to keep them under load throughout the whole approach. If you drop your hands too low, so they hang around or hang out in front of you at the hip level, you completely relieve the load from your deltas.
Moreover, when you raise your hands from the position of full straightening, it initiates the movement of the supraspinatus (the muscle of the rotator cuff of the shoulder), and the middle deltas are connected later. This means that the first few degrees of dilution do not work on the target muscles.
The best option is to stop moving when the hands are at a distance of 5-10 cm from the trunk. This will slightly complicate the subsequent upward climb, but that's what you are trying to achieve, is not it? If you want to work a little and musculoskeletal muscle, then safely lower your arms to the limit. But then, picking up the shell, be careful. Do not take too much weight and do not jerk – both the first and second can result in injury.
A typical mistake for beginners is performing dilutions without the necessary lifting of the elbows. In such a situation, the upper hand does not pass the entire trajectory, and this is killed by the progress of the average deltas. That's why you should always "direct the movement with your elbows" so that the shoulders overcome the range of motion completely.
When the elbows do not move properly, you negate all the benefits of this exercise for medium deltas. Even if the hands at the top are where they should be, elbows overcome only half the way. Remember once and for all: elbows should always go first.
4 error. Stop at shoulder height
Usually people perform hand-to-sided stretching to shoulder height, although the range of motion for medium deltas extends further and ends above the head. Continuing the rise of the hands to 45 degrees over the parallel, you will get a stronger reduction in the middle sections of the deltoid muscles. (And at the same time, load the top of the trapezium a little.)
When you expand the range of motion and start raising your arms above your shoulders, the working weight is likely to be slightly reduced. You can use this option: make a couple of heavy approaches to the height of the shoulders, and then in several approaches with a lower weight raise your hands to 45 degrees above the parallel.
If you have a shoulder pain or an injury to the shoulder joint, you might want to stop lifting your arms above the parallel. In this situation, it is better to first consult a sports doctor, and only then expand the range of motion.
5 error. Extensively extend the arms in the elbows
From time to time, I see how someone performs lifting hands in the hand, completely bending his arms in the elbow joints. At the top, it looks as if a person is trying to represent the letter T. A full extension creates a tremendous strain on the elbow joints. Whatever exercise you do, tightly blocking the joint is a bad idea.
Another common misconception is that with the dilution of the arms to the sides it is possible to increase the weight by bending the arms in the elbow joints almost at right angles. Yes, you can take more weight, yes, the upper hand will go through the same range of motion. But…
The rule of physics about the "length of the lever" has not been canceled, but it says that the farther from the body is the weight, the more difficult it is for you to lift it. Let's say with almost straight hands you raised dumbbells weighing 15 kg. Starting to move with bent at right angles (or so) elbows, you really can lift a lot more!
But if you think that extra weight made you stronger, just try to straighten your hands a little. Can you repeat the exercise with such weight? Probably not. This is where the rule of leverage and the laws of physics make themselves felt.
7 error: do not call middle deltas "medial"
I often hear people talking about "medial" deltas. There were no such muscles and no. It is correct to say "medium" deltas. If you do not want colleagues in the shop to think that you do not understand what you are talking about, use the correct names of muscles and muscle groups.