肩膀中束 - 肩推和側平舉訓練方式

There are two major exercises for side deltoid: Shoulder Press & Lateral Raise.  Examples of shoulder press: Wide-grip Pike Push Up, Dumbbell Shoulder Press.  Pyramid training is recommended.  That is method that increases load in each set.  Dumbbell lateral raise is the common isolate exercise for side deltoid.  We may use different angles/strength curve to stimulate the side deltoid.  Another useful way is High Reps Training which is optimized for pumping your muscle to create soreness and metabolic stress for muscle growth.

Shoulder Training - Exercises (More Rear Delts!)
肩膀訓練 - 重點技巧和訓練動作 (不可忽略後肩膀!)

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