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4 exercises to target all deltoid heads. Front delt Side delt Rear delt โ€ข Shoulder Press โ€ข Lateral Raise โ€ข Front Raise โ€ข Rear Delt Fly See the working muscles in each exercise. Save. Try it in your workout. #fitness #gym #workout
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๐Ÿ”ฝ๊ฐ€์Šด ์ „์ฒด๋ฅผ ์ž๊ทนํ•˜๋Š” ๋ค๋ฒจ ์šด๋™ ๋ฃจํ‹ด 6๊ฐ€์ง€๐Ÿ”ฝ 1. ๋‰ดํŠธ๋Ÿด ํด๋กœ์ฆˆ ๊ทธ๋ฆฝ ๋ค๋ฒจ ํ”„๋ ˆ์Šค(neutral close-grip dumbbell press) - ๋ค๋ฒจ์„ ์„œ๋กœ ๋ถ™์ด๊ณ  ๋‰ดํŠธ๋Ÿด ๊ทธ๋ฆฝ์œผ๋กœ ์œ„๋กœ ๋ฐ€๋ฉด ๊ฐ€์Šด ์•ˆ์ชฝ(inner chest)์ด ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ์ธํด๋ผ์ธ ๋ค๋ฒจ ํ”„๋ ˆ์Šค(incline dumbbell press) - ์ธํด๋ผ์ธ ๊ฐ๋„ ๋ฒค์น˜์—์„œ ๋ค๋ฒจ์„ ์œ„์ชฝ์œผ๋กœ ๋ฐ€๋ฉด ์ƒ๋ถ€ ๊ฐ€์Šด(upper chest)์ด ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ๊ธฐ๋ณธ ๋ค๋ฒจ ํ”„๋ ˆ์Šค(standard dumbbell press) - ํ‰ ๋ฒค์น˜์—์„œ ๋ค๋ฒจ์„ ๊ฐ€์Šด ์˜†์œผ๋กœ ๋‚ด๋ ธ๋‹ค๊ฐ€ ์œ„๋กœ ๋ฐ€๋ฉด ๊ฐ€์Šด ์ „์ฒด(chest overall)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ๋ค๋ฒจ ํ”Œ๋ผ์ด(dumbbell fly) - ์–‘ํŒ”์„ ๋„“๊ฒŒ ๋ฒŒ๋ ค ์ŠคํŠธ๋ ˆ์น˜ ํ–ˆ๋‹ค๊ฐ€ ๋ชจ์œผ๋ฉด ๊ฐ€์Šด ์ „์ฒด(chest overall)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. ๋ค๋ฒจ ํ’€์˜ค๋ฒ„(dumbbell pullover) - ๋ค๋ฒจ์„ ๋จธ๋ฆฌ ๋’ค๋กœ ๋‚ด๋ ธ๋‹ค๊ฐ€ ๊ฐ€์Šด ์œ„๋กœ ๋Œ์–ด์˜ค๋ฉด ํ•˜๋ถ€ ๊ฐ€์Šด(lower chest)์ด ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 6. ๋ฆฌ๋ฒ„์Šค
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