Full study, pumping deltas. I’ll start with the seated dumbbell press

The exercise allows you to pump all three bundles of deltas. To perform the bench press, sit on a bench with a short, straight back. Raise the dumbbells up by bending your arms at the elbows. Dumbbells should be located in one line – above the shoulders.
With a powerful effort, lift the dumbbells in converging arcs. In the final position, the arms should be slightly bent. You don’t need to straighten them completely. All movements must be performed accurately. If the dumbbells begin to “dance” on outstretched arms, then you have taken too much weight. Lower it and get clean lifts.
“After completing the last set, do another (20-30 reps) with a light weight”

Spreading our hands on a support

This exercise allows you to pump the back bundle of deltas. Set the back of the bench at a 45 degree angle. Lie face down on a bench. Rest your knees on the seat. Take the dumbbells and hang your arms down with your elbows slightly bent. Start lifting the dumbbells straight out to the sides. When the hands are at shoulder level, fix them for a short time and return to the starting position. It is very important to pause. If in the upper position you do not have enough strength for it, take dumbbells with less weight.
“We recommend doing this exercise with a partner. This will help you avoid involuntary deviation of the hands back.

We raise our hands to the sides

This exercise will help you pump the middle and front bundles of deltas. Take dumbbells and stand up straight. Feet must be placed shoulder width apart. The hands are at the sides of the thighs. From this position, bicep curls are performed. The brushes are turned forward. Without changing their position, begin to slowly spread your arms to the sides.
Unlike the classic neutral grip, this position of the hands will allow you to work with more weight. In addition, in this form, the exercise loads the trapezius muscles, and the target bundles of the deltas receive an increased load.
“In the upper extreme position, make an accented pause. This will prolong the maximum tension on the muscle.”

Barbell pull to chin

This type of traction provides an isolated load on the middle and front beam of the shoulders. To do it, you need to stand straight. Put your feet shoulder-width apart. The bar must be held in front of you with outstretched arms. Direct grip at the width (or slightly more) of the shoulders.
Pull the bar necessary by raising the elbows. Accentuated slowly begin to pull your elbows up. The highest position is considered to be the level of the chin. As soon as the bar has reached it, you begin a slow reverse movement. When pulling, make sure that your biceps do not tense up. Remember that the bar is lifted solely by the effort of the elbows. If, when pulling up, you feel excessive tension in the trapezium, then you need to make a wider grip.
“If you can’t make a static pause in the highest position, reduce the weight of the bar.”
As you can see, all exercises are performed without the use of simulators.