Duane

Dwayne Johnson is a former wrestler who became a Hollywood star thanks to his imposing and muscular figure. He showed it in many films, the most famous being the Fast and the Furious franchise. How to train according to his system – in the material “RBC Sport”

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Dwayne “The Rock” Johnson in training

(Photo: Global Look Press)

The shoulders or deltoid muscles are the most often “drop-down” muscle group, the training of which many do not pay enough attention to. As a rule, exercises for deltas are combined with training for the muscles of the chest (front deltas) and back muscles (middle and rear deltas). Dwayne The Rock Johnson breaks the delt workout into a stand-alone workout in his five-day weekly workout cycle that starts on Mondays.

Effective bodyweight training on the sports ground

Denis Semenikhin

A set of five exercises for the muscles of the shoulders

  • “Army” bench press in the simulator (front deltas work) – 3 sets of 21 repetitions.
  • Superset: lifting the dumbbells to the sides (working the middle deltas) and lifting the dumbbells forward (working the front deltas) – 8 reps, 3 sets. Rest between sets is one minute.
  • Breeding the arms through the sides in an incline in a crossover through the lower block (rear deltas work) – 5 sets, the number of repetitions in each approach decreases as follows: 12, 10, 8, 6, 4. At the same time, the weight does not increase or decrease, but Rest between sets is 30 seconds.
  • “Shrugs” in the Hummer simulator (trapeze works) – 5 sets, the number of repetitions in each approach decreases as follows: 12, 10, 8, 6, 4. Rest between sets is 30 seconds.
  • Shrugs with dumbbells (trapeze works) – 5 sets, the number of repetitions in each approach decreases as follows: 12, 10, 8, 6, 4. Rest between sets is 30 seconds.

Duane

Dwayne “The Rock” Johnson in training

(Photo: Global Look Press)

Training the deltoid muscles of the shoulders is relevant. It is generally accepted that the front delts work when doing a bench press from the chest. The rear deltas are connected during training on the back muscles. But the average deltas, as a rule, are paid attention to by a smaller part of the athletes.

The muscles of the shoulders consist of three bundles – anterior, middle and posterior.

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