Greetings, friends! For a long time we did not understand training programs. Today I decided to consider everything related to the question: “How to pump up deltas?”, As well as many other related issues. In short, if you are interested in how to make your shoulders (deltas) stronger and more voluminous, then this article is for you.
We talked about the anatomy of the deltoid muscles (shoulders) in a small article. Therefore, I will not consider it here. If interested, read. That article will not take you more than 2 minutes.
Pumped up shoulders are very beautiful, but not many people understand why. The fact is that the wider and larger your shoulders, the more impressive your silhouette looks. Ideally, you should have a very narrow waist and very broad shoulders. This is what EVERY bodybuilder strives for.
So, let's not talk too much. It's time to specifically consider how to pump up the deltas.
How to train?
There is a constant debate about what is more effective in growing deltas: swings or bench presses. I must say right away that I am a supporter of the mandatory performance of traction and bench presses for the growth of your shoulders and, in my opinion, this is more than logical. Now I will explain why.
Presses and deadlifts are basic exercises that involve several joints and muscle groups, so we can work with much heavier weights than dumbbell swings, which means we will follow the main rule for muscle growth - load progression!
Dumbbell swings are isolation exercises that “bomb” your deltas more precisely, but, despite this, they have a number of disadvantages. Ready? Let's go.
First, because swings are isolating exercises, then, by and large, only deltas work without the inclusion of other muscle groups in the work, which means that we will not be able to regularly increase the working weight and violate the rule of load progression.
Secondly, deltas are very delicate muscles, because. can perform both pulling and pressing movements. And the more complex the device, the easier it breaks.
The shoulders have incredible mobility due to their articulated design. By the way, the shoulder is the MOST MOBILE JOINT in our body, so it is injured much more often than all the others.
The same is true with the shoulder muscles - deltas. You can hear about a delta injury much more often than, for example, an injury to the quadriceps femoris muscle (quadriceps).
Therefore, it will be much more logical to do various presses and thrusts, which are less traumatic on the one hand, and will load your deltas well before the isolating load - swings.
In short, first heavy presses and pulls, and then “finishing” already tired deltas with various swings.
How to pump up deltas. Best Exercises
So. Now I will list the best, in my opinion, exercises for the growth of your deltas, which have proven their effectiveness more than once.
Bench press standing / sitting (military bench press)
Excellent basic exercise, which awesomely grows the shoulder girdle, but there are a few caveats.
The bench press while standing or sitting should be performed in front of you (from the chest), and not from behind the head. I begin to understand what the herd instinct is when I see how people in the gym, one after another, begin to perform this exercise, winding the bar of the bar, simply copying each other by the head. They also often perform a similar exercise in the Smith machine.
With such a position of the shoulders (when the neck starts behind the head), the shoulders take an extremely uncomfortable position and the risk of injury greatly increases. Especially when people lower the bar too low, and even perform the exercise in full amplitude. Up, down, up, down... Fuck! Injury!
It is better to perform this exercise by lowering the barbell in front of you. It is more physiological and safer.
Another problem is that such an exercise can cause unpleasant sensations in the lower back, especially for beginners, whose muscles in the lower back region are very weak.
An alternative to the bench press while standing may be the following exercise.
Seated Dumbbell Press
This is a great alternative to the previous exercise for several reasons.
- First, when you press with a barbell, your hands have nowhere to go, and they can be in a very uncomfortable position for them. When you press with dumbbells, your hands will turn on their own into a more comfortable position for them, which will reduce the risk of injury.
- Secondly, during dumbbell presses, many stabilizer muscles are included in the work, which fix the dumbbells in the hands relative to each other.
- Thirdly, due to the lack of a neck, the middle (hybrid) bundles of the deltoid muscles are worked out much more strongly.
- Fourth, because you are sitting, there is practically no axial load on the spine, so this exercise is suitable even for those who experience problems with the lower back.
Barbell pull to chin
Great basic exercise! The trouble is that very rarely such an exercise is performed correctly. Yes, what to say. Almost never!
What is the problem? It's just that traditionally the upward movement, when we pull the barbell to the chin, begins for most with lifting the shoulders. This is extremely unphysiological! Thus, the entire load falls on the shoulder joint.
It is GOOD when only the deltas contract during this exercise, but BAD when the entire load falls on the shoulder joint, as when lifting the shoulders up.
What to do? You will have to strongly, almost completely change the technique of this exercise, that in fact it will no longer be a barbell pull to the chin.
You need to pull TO THE CHEST, first. And do not raise your shoulders, secondly. You need to force yourself to keep your shoulders in place, but at the same time pull the bar up, and not to the chin, but to the chest. To the chest, because this way your elbows will be lower than your shoulders. This is one of the basic rules.
Remember, in the thrust of the bar to the chin: ELBOWS ALWAYS ARE BELOW THE SHOULDERS.
Pulling is done like this: take the barbell with a grip slightly wider than shoulders, lean forward a little and, WITHOUT LIFTING YOUR SHOULDERS, raise the barbell to chest level (until the elbows are parallel to the shoulder joints). The narrower your grip, the more the trapezoid and the greater the range of motion are included in the work. And vice versa. Wider grip - more deltas work and a smaller amplitude.
The pull of the bar to the chin involves mainly middle beam of our deltas, which most of all visually makes the torso wider, therefore it is most noteworthy for the jocks.
In general, the front bundle of deltas works with all types of bench presses, so for most they are highly hypertrophied, and the middle and rear deltoids are underdeveloped. Therefore, many pitching seem stooped.
Solution: be sure to do traction for the development of the middle and rear bundle of our shoulders, because this is their main function.
Mahi dumbbells
Dumbbell swings are isolation exercises, i.e. exercises that involve only one joint (in this case, the shoulder). I must say that in the first year of training for a beginner, there is no point in doing swings at all, because. the muscles will have enough load from the presses and pulls.
Mahi are needed, as a rule, in two cases:
- if you want to “finish off” your deltas with an aimed load, after the main workout;
- if you want to pre-warm up and pump blood into the deltas before the main workout;
There are different types of swings, but all of them can be divided into three main groups:
- front;
- medium (to the sides);
- rear (tilted);
If you lift the dumbbells in front of you, then this will load your front deltas. As a rule, there is no need for this, because. the front bundles of deltas are heavily loaded in various other presses (bench press, etc.). If you still think that you need to do "forward swings", use a large number of repetitions with light dumbbells, or take one heavy dumbbell and raise it in front of you.
To properly load the middle bundles of the deltoid muscles, you need to use dumbbell swings to the sides (through the sides).
You need to perform them like this: lean forward slightly, lower your shoulders down to turn off the trapezoid from work, try to raise the dumbbells so that your elbows are slightly higher than your wrists.
There is one feature. To understand how to swing through the sides, you need to imagine that you are holding a cup in your hands and pouring water out of them. Then your wrists will turn out correctly (little finger up, and thumb at the bottom). This will work great for the middle bundles of your deltas.
The back beams, as a rule, are the most stubborn, but this is most likely due to the fact that the exercise technique is lame. In fact, there is nothing complicated. Just lean forward a little more (almost to a horizontal position). The technique for performing like two drops of water is similar to the technique for medium beams.
The posterior bundles are traction muscles. Therefore, they grow well when performing barbell rows to the chin with a much stronger forward tilt of the body (almost 90 degrees). In the same position, swings are performed.
Another alternative is Lee Haney's back row. It was invented, as you understand, by the cool bodybuilder Lee Haney, who won Olympia 8 times, but that's not the point.
Usually, it is performed either with a barbell behind the back or in Smith, but there is a problem here. Ass bothers! Not very comfortable.
Pulling Lee Haney behind his back is similar to shrugs (shrugs), but only here the elbow joint is bent at the top point. Alternatively, you can do dumbbell rows instead of barbells. Raise them alternately to stabilize the body and concentrate on the back beam of our deltas.
If I were specifically asked: “How to build deltas?”, Then I would describe a POWERFUL training program for the shoulders in this way:
- Seated Dumbbell Press: 2 sizes + 3-4 x 6-12.
- Barbell pull to the chin: 1 size + 3-4 x 6-12.
If you have been training for a long time, then you can add dumbbell swings at the end to “finish off” your deltas:
- Mahi dumbbells: 1 size + 3-4 x 8-12.
If you, like most people, are lagging behind the back bundle of your deltas, then make the forward lean a little stronger, replacing the usual swings with dumbbell swings in the slope:
- Mahi dumbbells in an incline: 1 size + 3-4 x 8-12.
conclusions
- Deltas perform two types of movements: presses and deadlifts.
- Deltas are very “tender” muscles due to their incredible mobility. shoulder joint so it's easy to get hurt.
- Various bench presses and barbell rows to the chin are best for growing deltas.
- Mahi can only be used to warm up the deltas (with small weights) or for “finishing off” at the end of a workout. Mahi - play a secondary role.
- Presses develop mainly the front bundle of deltas, traction - the back.
This is the end of this post, my friends. I hope that you have learned something new for yourself on how to pump up deltas. All the best.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
P.P.S. If you are just starting out in bodybuilding, then it is too early for you to purposefully train your shoulders. You need . It will give you a POWERFUL start.
Figured shoulders remain a symbol of reliability, strength and courage. Pumped up shoulder muscles cannot be hidden even under several layers of clothing, which cannot be said about other muscle groups. And to achieve the effect, you will have to learn how to pump up your shoulders at home.
If you have made a firm decision to train your shoulders, check out the article. Find a mass in it useful tips and tips to help you reach your goal.
Before you move on to action, remember the school biology course and get to know the spinal muscles better. This will give you an idea of which muscles to train.
muscles shoulder girdle represented by two large muscle groups. We are talking about the deltoid and trapezius muscles. Trapezoidal, whose name is due to the shape, go from the neck to the middle of the back. The deltoids, whose shape is triangular, are located at the top of the shoulder joints. They consist of three parts - back, side and front delta.
According to avid athletes, the listed muscles during training deserve special and equal attention.
Exercises with dumbbells at home
Do you want your shoulders to become embossed? Do you want to improve their performance? Read on for how to build your shoulders with dumbbells at home. With this amazing material, you will quickly form the muscles of the shoulders.
It is difficult to imagine a pumped-up body without embossed shoulders. In this part of the article, we will talk about effective exercises that help build shoulders and make them expressive and strong.
Sport is not friendly with cigarettes and alcohol, so it is useful to quit drinking and stop smoking. Warm up well before training. When it comes to shoulder training, warming up is especially important.
- Walk for ten minutes. This will speed up blood circulation, increase body temperature.
- In the process of warming up, clear your head of thoughts, especially if they are negative. Imagine how beautiful your shoulders will look at the end of the workout.
- Perform several rotational movements with your shoulders. This will allow the rotator cuffs and joints to prepare for stress. Twenty reps is plenty.
- Take a minute to rest. After this time, the body will prepare for training.
Now I will present the assembly effective exercises. They will have to be performed with a large number of approaches. In the process of training, you will have to work out all the heads of the shoulder. As for the deltoid muscles, in this area of \u200b\u200bthe back you will feel a rush of blood rich in nutrients.
- Incline Bench Press . Pick your weight first. You should be free to do 10 reps. Then, take dumbbells and sit down on a bench. The secret of the exercise is that the stop is made at the bottom. Therefore, the momentum of movement completely disappears, and its acquisition requires hard work.
- Raising the arms to the sides . Take dumbbells of such weight that you can lift them 12 times, stopping for a couple of seconds. When the dumbbells reach the lowest point, keep your shoulders parallel to the ground, otherwise the trapezoid will be included in the work.
- Breeding dumbbells in sitting position tilted . Take sports equipment, sit on a bench and bend down to your knees. The technique for performing the exercise resembles the previous version. When the dumbbells are at the top point, contract the muscles and stop for two seconds. Burning in the shoulders is a good sign. Do 15 reps.
- Shrugs. Take dumbbells and do shrugs. Hold the weight with all your might. Use straps if necessary. In the upper part of the muscle, contract, and in the lower part, they relax a little. Perform the exercise until the grip disappears.
This kind of training with dumbbells will not take much time, but it will pump all the muscles. In just two months, the result will be fantastic.
Videos exercises
If for some reason the result does not suit you, improve it with the help of sports supplements, of which there are many.
Barbell exercises
The shoulders are a part of the body that requires special training to train. physical exercise. If you want to know how to pump up your shoulders with a barbell, you will have to study a lot. physical complexes, the implementation of which requires an impeccable and careful approach. Only proper workouts will bring good result.
In most cases, shoulder training is customary to start with a heavy bench press. Then fatigue the muscles through a strengthening workout represented by swings. If you train according to this scheme, you will ensure the optimal supply of energy for challenging workout And high level security.
Beginning athletes often get unpleasant injuries during training because they train incorrectly. To avoid this fate, reduce the weight as the workout approaches the end.
For a better result, an additional load that is attached to the back will not interfere. Take a regular backpack or a weighted vest. If there is no extra money, there is plenty of a backpack with improvised things.
It is unlikely that you are interested in training only the front beams. So I suggest moving on. As I already said, deltoid muscles have several bundles, including the anterior, middle and posterior. In turn, each bundle is divided into 7 types of fibers. Consequently, we are dealing with three groups of beams.
Medium beams contribute to the visual expansion of the shoulders. Fortunately, push-ups train them too. Only the emphasis lying does not fit. Horizontal push-ups affect the front bundles.
Since we are interested in pumping the whole shoulders, I advise you to pay attention to two types of push-ups at the same time.
- The first option involves push-ups on the hands against the wall.
- The second option differs from the first in the absence of support. You will need to learn how to stand on your hands.
With the help of such push-ups, you will make your shoulders embossed. Bars are a good alternative to training.
Videos workout
Pushing up from the floor, using the wall as a support for the legs, exert an equal load on all the bundles, since the position will be almost vertical.
Hard push-ups are not for everyone. There is an alternative - take a prone position, raise your pelvis high and move your legs to your hands as close as possible. The legs remain straight. Do a few repetitions in the position, and you will immediately feel how the shoulders take on a large load.
This kind of push-up pumps the shoulders, but is slightly inferior to the first options in terms of efficiency.
How to build shoulders on the horizontal bar
A beautiful athletic figure is your dream? Made a firm decision to implement it? In this case, you will need to make friends with the horizontal bar. sports equipment effectively trains the muscles of the shoulder girdle.
The horizontal bar will help you gain not only embossed shoulders, but also muscular arms and a beautiful back. With it, you can grow quickly.
It is necessary to pull up for all people who seek to increase muscle mass. The horizontal bar forces several muscles to work. That's why professional bodybuilders the horizontal bar is given special attention.
Pull-ups are a non-core exercise for training the delta. During the exercise, deltas play a supporting role. At the same time, any kind of pull-up forces these muscles to work. The main function of the anterior deltoid muscle is to flex the shoulder. Therefore, in the process of pulling up at the midpoint, these muscles are in tension.
How to pull up so that the deltoid muscles receive the maximum load? In total, three pull-up variations have been developed that are suitable for shoulder training.
- Medium straight grip . Hang on the bar, arch your back, cross and bend your knees. While pulling the shoulder blades together. Reaching the most high point, touch the bar with the top of your chest. When lowering, straighten your arms so that the spinal muscles are stretched.
- Average reverse grip . The starting position is similar to the first option. Pull up not to the highest point, but only to the middle of the amplitude. Having reached the point, fix the body, and bend your shoulders so that the collarbones can get as close to the crossbar as possible. The deltoid muscles experience maximum tension in the process of holding the body.
- Narrow reverse grip . As in the two previous cases initial position standard. Pull your shoulder blades together while pulling your shoulders back. Look towards the hands. Try to touch the bar with your lower chest.
Now it's no secret how to pump up your shoulders on the horizontal bar. Not everyone has such a sports attribute at home, but it is not difficult to build it. Constant exercises on the horizontal bar will help strengthen not only the shoulders, but also the arms and back.
A selection of the best exercises
Consider how to increase the muscle mass of the deltas without leaving the house. Many have long dreamed of a good figure. However, due to certain reasons, it is not possible to enroll in the hall. Perhaps there is no time to visit or the reason is free finances.
Do not rush to despair, there is a way out of any situation. Train at home, and the effectiveness of classes will not be inferior to classes in the gym, if you have good motivation, a few prefabricated dumbbells and a goal.
The deltoid muscle covers upper part humerus and consists of the posterior, middle and anterior bundles. This muscle group is responsible for rotation, raising and abducting the arms. Shoulder-focused exercises are based on these features.
Performing exercises involves the presence of dumbbells. It is better to use prefabricated type dumbbells, as their weight can be easily changed. The cost of a set of dumbbells corresponds to a monthly subscription to the gym. Therefore, if it is not possible to visit an institution, save up money, buy equipment and practice at home.
Can't do without a bench. You can build a structure in a matter of minutes. You will need a couple of stools and a long board. We figured out the equipment and features of home training. It's time to talk about exercise.
- Dumbbell press . Exercise forces the middle delta to work. Turn your elbows to the sides, and raise your arms in the same plane. Strain not the triceps, but the deltas.
- Raising dumbbells to the chin . Emphasizes tension on the anterior muscle bundle. Take the dumbbells in your hands, spread your legs wide and lower your hands to the level of the pelvis. By contracting the deltoid muscles, lift the load to the chin, and then lower it down.
- Mahi. Engage the middle delta. Lower your arms with dumbbells at the seams and slightly bend at the elbows. Use your shoulder muscles to swing your arms until they are parallel to the floor. Perform swings to the sides, using the shoulder joints.
- Breeding dumbbells back . Trains the back beam. Bend 120 degrees off the floor and rest your head on some kind of support. Lower your arms at a right angle to the floor, bend at the elbows and begin to perform reverse swings.
For training to be correct and effective, be sure to determine workload and keep in a diary in which you write down the training program.
If you work out at home, this does not mean that it is allowed to pump muscles without prior preparation. Be sure to warm up thoroughly, paying special attention to the shoulder and elbow joints. They will have to work the most during class.
How to build shoulders in the gym
Many are sure that the shoulders give the impression of a muscular and inflated body. It is enough to constantly train, and as a result you will get a narrow waist, broad shoulders and a conical torso.
Shoulders are the main focus of training for many professional athletes. Moreover, for a normal state of health, an optimal ratio of hips and waist is required. You can get beautiful shoulders, provided that the body receives the number of calories necessary for muscle growth. Therefore, it is recommended to healthy lifestyle life and eating right.
The complex of exercises that I will share makes the muscles of the whole body work. This contributes not only rapid growth but also maintaining the proportions of the body.
- Shoulder press . A wonderful exercise that provides normal shoulder growth and enlargement. muscle strength. The bench press is performed in various ways. These include the barbell press behind the head and the front press. In order for the muscles to develop evenly, the presses will have to be alternated.
- Vertical lifting . Contribute to the construction of the upper part of the shoulders, as they make the lateral head of the delta work. Such exercises will make the shoulder muscles rounded, due to which they look more powerful. In the development of vertical lifts, exercises that are performed in a sitting position will help. Having gained some experience in a chair with a back, move on to the rack, which will provide optimal loading.
- shrug. It will expand the upper shoulder girdle and develop a trapezium. Plus, it's very easy to do. You need to take the barbell and keep your arms along the body. The main focus should be on movements from the middle zone under the neck. After completing the exercises, be sure to stretch your neck to relieve tension.
- Lifting weights in front of you and to the sides . The development of the frontal and middle heads of the delta helps to round off the shoulders, then add weight lifting in front of you or to the sides. As you exercise, you will notice that the muscles become weaker. Therefore, it makes sense to take a lighter load and do more repetitions. First of all, the muscles will quickly be cleansed of lactic acid and fatigue will become less noticeable.
When planning your training program, strive to ensure that shoulder-oriented exercises are in balance with rest. Training the chest muscles also affects the shoulder girdle. Therefore, make the number of pauses deliberate and correct. If you are going to swing your shoulders, do not give a big load to the pectoral muscles. Otherwise, the intensity and effectiveness of the next lesson will worsen.
In this article, we will tell you how to pump up your shoulders, but we will not repeat thousands and thousands of materials rewritten from each other, which provide only basic information and convey no more than 10% of the essence. Today you will receive fundamental knowledge based on practice! We will tell you what exercises for deltas with dumbbells, a barbell and other shells can be performed at home and in the gym, how many times a week you need to swing your shoulders, and we will also tell you everything about the correct technique for doing the exercises. A lot depends on the correct technique and the development of the connection between the brain and muscles. The delts are a very small muscle group and require the development of an ideal feel for each of the three heads. Only in this case, you will be able to work them all with high quality, creating a rounded and aesthetically beautiful shape.
It doesn't matter if you are a beginner or a professional athlete - we are sure that this article will be useful to you. Having received the necessary knowledge on how and with what to swing your shoulders, you can achieve a decent result even at home. BUT! In our opinion, home workout can never compare to the gym. Yes, at home you can train your shoulders with a barbell and dumbbells in the same way, but you can only experience real pleasure and drive in a sports “party”. Firstly, you get more knowledge from "people in the subject", and secondly, you are constantly motivated by athletes showing top scores, and thirdly, you train with like-minded people and get real pleasure from it.
By the way, a detailed answer to the question of why it is better to train in the gym will give this video:
How to properly organize training, taking into account the anatomical features of the shoulder?
It is impossible to talk about how to swing your shoulders correctly without delving into the anatomy of the muscles.
The part of interest to us in this article is the shoulder joint and the muscles surrounding it. To begin with, let's deal with the joints themselves and its capabilities:
The shoulder joint is a hinge-type structure (the spherical head of the bone enters the cavity (articular fossa) of the scapula). Thanks to this design, the shoulder joint is the most mobile in the human body and has a wide range of motion (it rotates in almost any direction).
The movement of the arm is carried out not only due to the joint, but also due to the deltoid muscle of the shoulder.
The muscle got its name due to the fact that it resembles the Greek letter delta (Δ) in an inverted form. The deltoid muscle is divided into three heads: anterior, middle and posterior, which are responsible for a different trajectory of hand movement.
Your shoulder workout at home should be based on understanding which delt head works in a particular exercise, so let's look at this in more detail using illustration.
Flexion of the shoulder from position A to position B occurs due to the FRONT beam of the delta. The extension of the arm from position A to position B is carried out due to the REAR bundle of the delta. Thus, moving the hand back and forth in a position parallel to the floor, we alternately engage the front and rear beams.
In the following image, the FRONT head of the shoulder moves the hand from position A to position B, and back - BACK.
In the next image, the movement of the hand from position C to position D is carried out due to ALL THREE beams (but the rear one is slightly involved).
Let's not forget about the incredible mobility of the shoulder joint, which allows it to move in all planes and also perform rotational movements. The FRONT head of the delta not only raises the arm up (flexes), but also supinates (turns inward). And the BACK part not only takes the arm back (unbends), but also penetrates (turns outward). Both movements can be seen in the image below:
Thus, if the FRONT and MIDDLE heads work simultaneously, then simultaneous flexion and slight abduction of the hand. If the MIDDLE and BACK work, then - extension and abduction.
Shoulder exercises at home clearly demonstrate this work:
In this case, the FRONT and MIDDLE heads work:
In this case, the REAR and MIDDLE heads work:
If you expect to pump up your shoulders at home without dumbbells and barbells, then only one type of training is available to you - push-ups. Looking at the anatomy this exercise, then you can see that no matter how you manage to do push-ups, basically only the FRONT beam of the delta is involved. And this is unlikely to give your shoulder a uniformly rounded shape.
Unfortunately, you are unlikely to be able to pump up big shoulders quickly at home. Even if you consider that you will have a variety of equipment, you will still reach a certain “ceiling” that you can only overcome by training in the gym.
You can learn how to pump up the muscles of the shoulder yourself, but only a professional trainer, or “mentor”, can give more verified information in practice. In addition, working with a coach gives you another important plus - an assessment from the outside. You do not always notice your strengths and weaknesses. Only a coach will be able to point you in the right direction (especially for those who want to make a really high-quality, outstanding shape).
At home, you can do shoulder girdle exercises – master the exercises, if you are a beginner, stretch, learn to feel your muscles. This will be an excellent basis for moving on to more serious training in the gym.
Below we will tell you about correct technique exercises with dumbbells that you can easily master at home.
Well, now let's move on to the practice of pumping shoulders with dumbbells at home.
Naturally, for training you will need equipment. The easiest and most affordable option is dumbbells. It is desirable that these are paired dumbbells in a certain weight range:
For women:
- 1.5 kg;
- 3 kg;
- 5 kg.
For men:
- 5 kg;
- 10 kg;
- 15 kg.
Most the best option for exercises with dumbbells on the shoulders for men - collapsible shells. These dumbbells are designed like a barbell with interchangeable discs, so the weight can vary for your convenience.
Are there differences in shoulder training for women and men? Essentially, no. In terms of technique and varieties, shoulder exercises for women and men will not differ in any way, but the set of these exercises can be completely different.
So, some women who naturally have a developed shoulder girdle prefer isolation exercises that develop the front and back heads of the deltas, which makes the shoulders more rounded, but does not expand them significantly. Some exercises that involve the maximum middle head can help widen the deltas. This option is ideal for girls with wide waist who want to narrow it visually by expanding the shoulder girdle, buttocks and hips.
Also, regarding preparation for home workouts for beginners, remember the basic rules:
- Do not chase the scales, but try to work out the technique;
- In exercises, work slowly and in full amplitude - this will allow you to feel target muscles and improve neuromuscular communication;
- Be sure to include basic exercises in your program - this will allow you to develop strength and increase weight in the future, which means progressing in shape.
Do not forget that before each workout, a warm-up is carried out, which will allow blood to flow to the target muscle group, warm up the joints and ligaments.
Well, now let's move on to what exercises to build shoulders at home?
First of all, these will be exercises with dumbbells, and, in general, a beginner should not bother with something big. Dumbbells will allow you to work out all the bundles of the delta and are really effective and effective option for pumping shoulders.
Do not forget that the best exercises for a guy to help build his shoulders quickly will be the basic ones! Focus on them in order to develop strength and be able to increase working weights.
Below we will describe in more detail all the exercises, you will learn how to build round shoulders with them, as well as how to make them visually wider. Be sure to pay attention to the anatomy of the technique in order to understand how a certain type of load affects the heads of the deltas.
And so, the best shoulder exercises with dumbbells:
- Bench press standing or sitting;
- Lifting or wiring through the sides;
- Lift or swing in front of you;
- Lifting or swinging in an incline;
- Raising or pulling to the chin;
Type of exercise: multi-joint.
Load area: shoulders sway due to the reduction of all beams (great load on the middle and front head).
Features of the technique: depending on the angle of rotation of the forearm, the load can shift from the front delta to the middle one, and vice versa. So, if you are sitting straight, and your forearm is parallel to the body, then the emphasis is transferred to the middle delta (you can strengthen this emphasis by turning your palm to the ceiling as much as possible). If you are sitting tilted back, otherwise your forearm is shifted about 15 degrees from parallel to the body, and the emphasis is transferred to the front delta. Also, the emphasis on the front delt can be translated if your hands and shoulders are placed in front of the body and pressing movements in front of you.
Type of exercise: basic.
Load area: the entire delta is involved (when the forearm is turned, the rear head is turned on).
Features of the technique: swinging your shoulders with dumbbells in the Arnold press is quite difficult. The main feature of this exercise is that you can include back delta when turning the forearm. An obligatory nuance is the movement of the hand from a position in front of you to a position on the side of the body, simultaneously with the rotation of the forearm.
It will be quite difficult for a beginner to “feel” the work of the deltas in this exercise for the arms and shoulders, especially with regard to the back head. So beginners are advised to start with a regular bench press.
Type of exercise: insulating.
Load area: the entire delta is involved, but the emphasis is on the middle one.
Features of the technique: in this exercise on the shoulders, it is advisable to keep arms with dumbbells straight in order to include the middle delta as much as possible. But, the option is allowed when the arms are bent with the elbows, which additionally includes the front delta (if desired, you can turn on the front delta by turning the arm inward when lifting). To work out the middle beam in isolation, you need to keep your palms strictly parallel to the floor. The lifting of the shells is carried out strictly with the shoulders, without swinging the torso.
Type of exercise: insulating.
Load area: the middle and front deltas are involved, with an emphasis on the latter.
Features of the technique: according to the classical scheme, the exercise is performed with straight arms, palms turned to the floor. But for maximum isolation of the front beam, hands can be turned palms up. For the convenience of this technique, you can pick up one dumbbell, raising it as if you are scooping up water.
Swings are great at isolating individual beams, but if you answer the question of whether it is possible to build shoulders only with swings, then the answer will be ambiguous. Why?
Remember, we talked about the fact that basic exercises are required to develop shoulder strength? So, performing only swings and giving an isolating load, you will lift working weights very slowly, respectively, getting less return on training and less muscle growth.
Type of exercise: insulating.
Load area: involved the average and back muscle shoulder, with an emphasis on the latter.
Features of the technique: according to the classical scheme, tilted swings are performed from the position of the body “parallel to the floor” with straight arms. To facilitate the execution, you can slightly bend your arms at the elbows. Watch your grip and torso tilt so that your shoulder, even in motion, maintains a position “perpendicular to the body”. If you are doing the exercise for the first time, then it may be difficult for you to swing with both hands at the same time. So it is allowed to perform the exercise with one hand.
If you want to pump up broad shoulders, then be sure to combine swings in an incline with breeding dumbbells to the sides.
Type of exercise: multi-joint.
Load area: the middle and front deltas are involved, with an emphasis on the middle, depending on the position of the hands.
Features of the technique: broach with dumbbells at home is performed in the same way as with a barbell. The good thing is that you can spread your arms out to the sides as much as possible so that the shoulder moves in the plane of the body. If you take your shoulder out of the plane of the body, and make movements in front of you, then turn on the front delta as much as possible.
The broach allows you to make the shoulders more rounded, but requires the right technique, as it also uses the trapezoid well. In case of violation of technology, it can pull most of the load on itself.
Shoulder workout program at home
How best to swing your shoulders at home? If you are a beginner, then include shoulder exercises at home in your training split along with muscle groups such as the back and / or legs. If you have been training for a long time, then you can give the deltas a whole workout.
As for the training program, it will look something like this:
First day:
- Wiring dumbbells through the sides;
- Dumbbell row to the chin;
- Mahi dumbbells in front of you.
Second day:
- Mahi dumbbells in an incline (on the back delta);
- Wiring dumbbells to the sides.
We perform 3-4 working approaches in the range of 8-15 repetitions.
Answering the question of how to build broad shoulders at home, let's say that for this you just need to do as many basic exercises as possible! For beginners, it is advisable to start with a classic standing or sitting press, since the Arnold press will be quite difficult for them in terms of execution technique.
It's obvious that swing your shoulders in the gym is much easier, and more interesting! The "arsenal" of the simulator boasts a great variety and functionality. To make this benefit clear to you, let's go to the very basics - what stimulates muscle growth?
Shoulder volume and any other muscles increases in a linear relationship: physical activity, stress → microtrauma muscle fibers→ restoration and increase in volume.
What does it take to get this “stress”?
- Increase in working weights;
- Changing the number of repetitions and approaches;
- Change in amplitude movement;
- Combination different kind loads (supersets, etc.);
- The introduction of pre-fatigue.
In the gym, you can change the type of load much easier and more often and, accordingly, build stronger shoulders it will be easier for you than shaking shoulders only with dumbbells.
Another important advantage is the presence of like-minded people and motivation. While training in the gym, you are constantly in the sports “party”, improving your knowledge, getting additional motivation and simply enjoying the company “in the know”.
We have already begun talking about a larger “arsenal” of the gym for working out deltas, so we will pay more attention to this issue.
In addition to exercises with dumbbells on the shoulders, such a versatile projectile as a barbell is available to you. Barbell gives base load your deltas, and, unlike dumbbells, the weight of the projectile can be as large as possible.
By adding an incline bench to the bar, you get another multifunctional tool.
By changing the inclination of the back, you can shift the emphasis from the front delt to the middle with the press. So, you can swing the front muscle of the shoulder half-lying, slightly tilting the back back.
In addition to the barbell, in the gym you will find a lot of simulators with which you can isolate your back as much as possible, shaking your shoulders. Various bench press machines also have a predetermined range of motion, which allows you to focus less on technique and more on the neuromuscular connection.
For those who have already perfectly mastered both the barbell and dumbbells, and are simply tired of the monotony, there are block simulators. How to build arms and shoulders in them? You can use only blocks or combine the load of blocks with dumbbells. But we will talk about this some other time.
And now we will present you with a list of exercises for pumping shoulders, which are the most popular and effective:
- Bench press standing or sitting;
- Bench press from behind the head;
- Rod pull to the chin;
- Bench press in the Smith simulator;
- Presses in specialized simulators;
- Lifting the bar or swing in front of you.
And now let's deal with the technique.
We have already talked about how to build shoulders at home using a similar exercise. So, the barbell press is not much different from the dumbbell press.
Type of exercise: basic.
Load area: the entire delta is involved, but the emphasis is on the middle and front.
Features of the technique: the bench press is carried out while standing from the chest. If you work with a lot of weight, then it is better to take the projectile from the racks. In other cases, the projectile is lifted from the floor in one jerk. If your elbows are down and your palms are turned up as much as possible, then the middle deltas work as much as possible. But if you turn your elbows slightly up, as if you are going to squat frontally, then turn the front shoulder beam into the work as much as possible.
Type of exercise: polyarticular.
Load area: the middle delta and front are involved, with an emphasis on the latter.
Features of the technique: performed from a standing or sitting position. The bar is holding wide grip, slightly wider than shoulder width so that your forearms are parallel to each other. You need to press the projectile straight up, not swinging and not moving it forward or backward at the peak point.
The overhead press is a rather traumatic exercise for pumping up the shoulders, so it should not be performed by beginners.
Type of exercise: basic.
Load area: the middle and front deltas are involved, with an emphasis on the first.
Features of technology: load with middle delta shifts to the front due to a change in the position of the hands - they must be separated strictly to the sides, moving in the plane of the body. If you bring your hands forward, then the front delta takes on the load. Also, your hands may go too far forward due to a too narrow grip.
To develop shoulder strength, this basic exercise is performed for 8-10 reps per set with maximum weight.
Presses in the Smith machine
Type of exercise: basic.
Load area: load on the front and middle delta, with an emphasis on the first.
Features of the exercise technique for the development of shoulder muscles: the execution technique does not differ from the classic chest press. But, thanks to Smith's limited plane of motion, your technique will be more precise - you won't swing back and forth. If you are doing the exercise while sitting, you can change the emphasis from the middle delta to the front by changing the back tilt (the back leans back a little).
Usually, Gym equipped various types simulators for pumping the muscles of the shoulders, which are ideal for beginners. The simulator already has a predetermined range of motion, which “aligns” your technique and allows you to focus on sensations.
Type of exercise: basic.
Load area: middle and front delta.
Features of the technique: the technique is very similar to the classic bench press. To enable and isolate your shoulders as much as possible, do not hold on to the handle of the simulator, but push with your open palm. Also, such simulators do not always have an adjustable back (usually, it is tilted back). As we said earlier, leaning back shifts the emphasis from the middle delt to the front. And since in most people the anterior delta is already well developed, I want to shift the focus to the middle one. To do this, you just need to sit on the simulator in reverse - facing the back. So your torso will maintain a position "perpendicular to the floor."
Lifting the barbell or swinging in front of you
Type of exercise: insulating.
Load area: front beam and middle, with an emphasis on the first.
Technology features: great exercise for swinging the shoulders, which allows you to maximize the loading of the front delta. The barbell is held with a direct grip, pressed into the hips. The projectile is lifted on straight arms to the “parallel to the floor” position. By the way! By lifting the bar above your shoulders, you give additional load to the back delta.
Video of our shoulder workouts - advanced version
If you want to know how to build huge shoulders, then we advise you to watch the workout video from the Fit Magazine team! Our program is an advanced option and will be of interest to experienced athletes who want to diversify and add a little “pepper” to their loads:
Want to learn more about shoulder exercises? Then we advise you to follow the link! Another training from our team awaits you, as well as many nuances and secrets that will help you achieve a cool result.
You will receive the following information:
- How to pump up your shoulders quickly with dumbbells and a barbell;
- How to perform basic and isolating exercises correctly;
- How many sets and reps to do;
- You will also learn some of the "chips" of doing the exercises.
Our training is a clear example of how cool it is to train in a team, not only with your friends, but also with people who understand you and help you improve.
Nuances and our training program
For your convenience, we will write out our training program so that you know how to do bodybuilding at an advanced level 😉
The training was carried out in the power pump mode and is aimed at working out as many muscle bundles as possible:
- Mahi with dumbbells to the sides (first of all, we raise the elbow, and then the brush, as if pouring wine into a glass): 5 * 15, 12, 10, 8, 6;
- Bench press in the simulator: 5 * 15, 12, 10, 8, 6;
- Mahi on the back delta: 5 * 15, 12, 10, 8, 6;
- Bench press with an emphasis on the front delta (elbows are placed narrowly): 5 * 15, 12, 10, 8, 6;
- Broach with a barbell (you can say a mixture of shrugs with a broach: 5 * 15, 12, 10, 8, 6;
- Mahi forward with dumbbells: 5 * 15, 12, 10, 8, 6;
- Pulling a dumbbell with one hand. 5*15, 12, 10, 8, 6.
This program will be useful for those who want to build shoulder muscles at home, as it gives an understanding of some important features training process, BUT repeating it at home and without appropriate vitamin support does not make sense !!!
For a deeper understanding of the process, it is important to understand one more feature - the energy supply of muscle activity.
Why is it so important? Surely, you have noticed that not all athletes who pay great attention to delta training have worthy results. More important than WHICH exercises you use can only be HOW you perform them.
On this moment there are two theories muscle growth:
- The theory of muscle destruction - after microtrauma increases protein synthesis and muscle growth. Simply put: “It hurts means it grows”;
- Accumulation theory, or static-dynamic training (based on the development of slow muscle fibers).
Most people adhere to the first theory, thinking that the more intensively we train, the more weight we lift, the more we get microtrauma, and the better we grow. But far from always “everything that hurt, grew, and everything that grew, hurt”, right? Apparently, the connection here is not so linear, and there is some kind of catch.
Another trigger for muscle growth is not the presence of microtraumas, but the development of certain anabolic factors: there are 4 circumstances for this:
- The presence of hormones in the cell;
- The presence of amino acids in the cell;
- The presence of free creatine;
- Moderate acidification with lactic acid.
To properly perform the exercises, you need to understand the very concept of "acidification" and the energy supply of muscle activity.
We think most of you know that the main energy components of a muscle cell are ATP, Creatine and Glycogen. When doing work, our muscles consume these reserves sequentially:
- First we use up ATP;
- Then we connect Creatinophosphate;
- And lastly, glycogen is consumed with the formation of lactic acid.
It is up to this stage - the production of lactic acid - that you must work if you want to use your potential at 100%. But how to understand that you are training for moderate acidification? How to understand that lactic acid is being produced?
The formation of lactic acid in the muscles causes a burning sensation and fullness during exercise, as well as a feeling of crepitus after it. There is a time range for acidification that is 40 seconds under load in a shortened amplitude. As a rule, rest between sets is also 30-40 seconds.
When you reach a certain level, you begin to understand which muscle group / muscles you have are lagging behind, and which require a standard load. Since it is the shoulders (and back) that make the V-shaped silhouette, and it is rare to see an athlete who has this muscle group perfectly developed, almost any athlete pays special attention to delta training.
Professionals can very often dedicate an entire workout to one muscle group to get the most out of it.
So we decided to show you what such a program looks like for 4 weeks:
1 workout:
- Bench press standing;
- Mahi with dumbbells at an angle;
- Mahi with dumbbells to the sides (rear delta);
- Incline Bench Press in Smith (front delta);
2 workout:
- Bench press in the simulator;
- Rod pull to the chin;
- Leading the arm to the side in a block simulator;
- Mahi with dumbbells in the slope (rear delta).
3 workout:
- Mahi with dumbbells to the sides;
- Lifting dumbbells in front of you;
- Mahi with dumbbells in the slope (rear delta);
- Rod pull to the chin;
- Traction in a block simulator with rope handle(to the rear delta).
4 workout:
- Bench press sitting from behind the head;
- Mahi with dumbbells at an angle (rear delta);
- Bench press in Smith under an incline;
- Pulling the bar back (to the rear delta);
- Lifting the bar in front of you;
- Mahi with dumbbells to the sides.
Shoulder exercises will not be effective if you are not recovering enough. After all, your muscles grow during recovery. But what can give you a full recovery? First of all, it's food. But, as you know, the diet of an athlete is very different from the diet of an ordinary person. . Nutrition for weight gain involves consumption more calories, as well as a better balance of nutrients (bju).
A weight gain diet is about 1.5-2 grams of quality protein per kg of body weight. Naturally, it will be extremely difficult to get, say, 180 grams of protein, and a complete one, only from food.
That is why sports supplements are included in the athlete's diet, which are a pure source of essential elements (proteins, carbohydrates, amino acids, etc.).
The most popular supplements that will allow you not only to improve recovery, but also to increase the effectiveness of training, are:
- Amino acids and protein are building material for our muscles, protect them from catabolism;
- Multivitamins and omega-3s - support immunity and protect the body from stress;
- Creatine - increases the energy reserve of muscle cells, improves strength and endurance;
- Pre-workout complex - gives additional motivation and energy for training.
Sports nutrition today can give you a lot of the right supplements with which your results will definitely go uphill!
Broad shoulders are a sign of strength and masculinity, everyone knows this. But not everyone knows how to do it. From our article you will find out which exercises make the shoulders truly royal.
In this article, you will read how to pump up wide step by step. Why do you need it? Stop! Don't you want to have broad, muscular shoulders? Don't you want to look strong? Don't you want to have a beautiful balanced body, such that all women go crazy for your wide and defined shoulders? Building a proportional delta and trapezoid should be the goal of anyone who wants to create a complete physique. Want to? Then read on!
Video workouts for pumping up wide shoulders
It's time to learn how to create powerful and strong shoulders. The exercises and programs below will help you get the most out of every trip to the gym, regardless. Do not forget about the correct execution technique and do not use too much big weight to avoid injury and be sure to warm up. Two ready-made programs if you are already in the gym and ready to train. Detailed modules for these videos can be found in this article.
For more sophisticated readers, we suggest that you familiarize yourself with a small theoretical part and move on to the "sweet".
Standing Barbell Press and Seated Dumbbell Press
In terms of the intensity of the work of the anterior and lateral deltas, they have no equal. Use a grip slightly wider than shoulder width, hold at a level just below the chin, squeeze it out without locking the elbows. Return to starting position. This should be one smooth movement without long pauses at the top of the exercise. It should be one smooth movement without long pauses at the top of the exercise.
Seated Dumbbell Press
Barbell shrugs and dumbbell shrugs
They will help you quickly broad shoulders. Grab the barbell shoulder-width apart with an overhand grip, holding it at hip level. Do not pull your shoulders forward or backward, this can lead to injury.
A great alternative to the traditional barbell shrugs behind the back. Stand in front of the Smith machine and grab a barbell with an overhand grip behind you at glute level. Take a step forward so that you can remove the barbell. Perform the exercise in the same way as the barbell shrug technique. Here the range of motion can be somewhat limited, so be careful and keep an eye on right position body.
Pump up your shoulders. Option number 2
Attention: perform 10-15 repetitions with one hand, and then change to the next
* — The service is under beta testing
Muscles are forged in the kitchen, so make it a rule: have prepared things for training, think about lunch.
Pump up your shoulders. Option number 3
Whatever doesn't kill makes us stronger! Remember these words when training seems too difficult for you.
Now you know what exercises will help you build broad shoulders. Follow these recommendations step by step, and the result will not be long in coming. Be confident in your abilities, and unbendingly move forward towards your goal. For impressive results, turn on reception in your mode.
Sports supplements for building shoulders
When working on your body, do not forget to eat right, because while you are swinging broad shoulders, your muscles will need nutrients to proper growth. In addition to performing intensive cool workout for muscle growth, do not forget to properly rest on rest days after them, so as not to overtrain.
Nutrition Program for Broad Shoulders
Professional
Base
Professional
Branched chain amino acids in food additive by Nutrex is the basis for muscle and body support during training. It has anabolic and anti-catabolic effects.
Olimp Sport Nutrition | Creatine Mega Caps?
Take 4 capsules 1-2 times daily.
reinforced muscle work, requiring maximum release of energy, is accompanied by an increased consumption of creatine phosphate as the most important energy source muscular system, as a result of which the body's need for creatine at physical activity increases significantly! In addition to increasing endurance in training, creatine helps increase muscle volume.
VPLAB Nutrition | FitActive Fitness Drink + Q10 ?
Dilute 20 g in half a liter of water and drink during the workout.
Coenzyme Q10 helps reduce high blood pressure, helps the heart, prevents the development of coronary heart disease and myocardial infarction, protects the body from viruses and microbes and restores immunity, and also has positive effect in the utilization of fats.
Universal Nutrition | Ultra ISO Whey ?
To prepare a single serving, it is enough to mix 1 scoop of the product per
150-200 ml of water.
Universal Nutrition Ultra Iso Whey Isolate whey protein from a global brand. Contains up to 100% pure amino acids through several filtration processes. Allows muscle tissue recover quickly after exercise.
Universal Nutrition | N1-T?
Special Sports Supplements
2 capsules.
UN N1-T is a supplement that contains special extracts focused on a powerful increase in the body's natural production of testosterone, which is necessary for a dynamic increase in the strength of an athlete.
Universal Nutrition | Natural Sterol Capsules ?
- Before training and after it. On rest days, add another portion.
Anatomically, the shoulder girdle is a loose system of clavicles, shoulder blades and those associated with the shoulder blades. humerus connected with the skeleton only by soft tissues, and in front - by the movable articulation of the clavicle and sternum. She seems to be wearing chest above. It is driven by a very large number of muscles. Despite this, usually by "training on the shoulders" they mean work on deltoids and trapezius.
Muscles of the shoulder girdle and shoulder
In itself, the mobility of the system, which provides freedom of movement of the hands, is fraught with high trauma.
Shoulder (shoulder + scapula) and acromioclavicular (scapula + collarbone) joints provide:
- abduction and adduction of the shoulder;
- flexion (forward movement);
- extension (reverse movement);
- turning inward (pronation) and outward (supination) around its axis;
- circular motion (circumduction);
The shoulder joint is one of the most mobile and therefore very complex. This must be taken into account when selecting weights for training this muscle group.
hand, due to the shoulder joint, can only be lifted horizontally. The arm rises to the vertical already due to the movements of the scapula and collarbone, which is ensured by the work of the muscles of the torso. 
Taking this into account and adjusting the amplitude of movement, it is possible to isolate the deltas or, conversely, pump them simultaneously with the assisting muscles of the torso.
Arnold's bench press is considered basic.(develops the entire complex of the shoulder girdle and assistants at once) and lifting dumbbells.
The army bench press has not been recommended lately: its high traumatism for AK joints does not justify the result; you can pump up shoulder muscles with dumbbells at home, just like.
The rear bundles of deltas are worked out with wiring or traction in an inclination, the front bundles - by lifting the dumbbell in front of you. The middle ones work with any exercise that connects the hands, an isolated load goes with lateral lifts and hand information.
- Muscles of the shoulder girdle: deltoid, supraspinatus, infraspinatus, subscapularis, small and large round muscles.
- Muscles of the upper arm:
- anterior surface: coraco-humeral, humeral (brachialis), biceps.
- back surface: triceps, ulnar muscle.
How to build shoulders at home
Preparing the body for training
Best for warm-up dynamic exercises with your weight, performed at a slow pace and with awareness of movement. It is customary to do a warm-up “from top to bottom” - from the head to the legs, and “from the periphery to the center” - from the fingers to the torso. Before workout shoulder muscles at home or in the gym, a warm-up is required.
- Stretching the muscles of the neck.
- Press the chin to the chest, stretching the muscles, hold for 10-15 seconds. Tilt your head back, hold for 10-15 seconds. Repeat each movement 2-3 times.
- Put your palm on the top of your head, holding it with your hand, slowly lower your head to the side, reach with your ear to your shoulder. You do not need to touch the shoulder, it is only important to stretch the muscle for 20-30 seconds. Repeat for each side 3-4 times.
- Holding the chin still, turn your head to the side, stretch the muscle for 5-10 seconds. Repeat for each side 3-4 times.
Shoulder program with dumbbells
For all exercises of the complex, the execution is slow, at the top point there is a delay, at the bottom point the muscles do not relax, and the arm is nothing more than a lever that transfers the load to the shoulder muscles. All joints except the shoulder are immobile
Recommended 3 sets of 8-10 times. You can complicate the exercise if you raise not dumbbells in front of you, but a pancake from the barbell (pinch grip) or one dumbbell, holding it by the heads (disks). Since at the same time the arms are strongly reduced, it is impossible to raise them above shoulder level. Lifting in front of you can be performed alternately.
- Lifting dumbbells over your head (middle deltas). IP - Neanderthal stance.
- Without bending your elbows, while inhaling, raise the dumbbells first straight in front of you.
- Without a pause and a jerk, continue the movement, raising the dumbbells above your head.
- In the upper position, at the most intense delta, a delay.
- Slow controlled lowering down with simultaneous exhalation.
The dumbbell describes an arc (half a circle). The exercise is a continuation of a simple rise in front of you, but it is not performed in isolation, but on the inclusion of the torso assistant muscles in the work. Recommended 3 sets of 15 repetitions
The projectile is controlled all the time, the elbow and torso are always motionless. This technique involves the middle and anterior bundles, turning the brush allows you to increase the amplitude. Recommended 3 sets of 20 repetitions. The second basic and third isolating exercises are aimed at pumping shoulder width with dumbbells at home.
4 sets of 10 reps are recommended. You can complicate the exercise by raising your arms not through the sides to the side, but straight forward to shoulder level (knuckles of the fist will be directed forward, palms turned towards each other). The front and middle beams, the top of the trapezium and back, corset muscles are trained. The rear deltoid is weakly involved.
Complex exercises (shoulder training for mass)
- Push-ups with legs elevated.
IP: Lying emphasis, palms at the chest, wide position. Put your feet on the bench, perform the “plank” exercise, fixing the body in correct posture. While inhaling, slowly lower the body, almost touching the floor with the chest. By effort pectoral muscles as you exhale, return to the PI, straightening your arms. Plank hold, repeat. Can be done with a fitball. Deltas train due to the wide setting of the hands.
- Push-ups in the rack upside down against the wall.
Standing with your back to the wall, bend over and take the position of "emphasis on the floor with a straight back" With a push of the legs, lift the lower body, bring it to the wall. Perform a plank by straightening your arms and legs. Slowly bending your arms and sliding your toes along the wall, lower yourself, touching the floor with your hair (the head should not touch the floor to avoid injury). Perform a torso lift with arms fully extended.
These exercises are the most traumatic:
- Big weight.
- It is impossible, as in the case of dumbbells, to get rid of the weight when pain occurs during execution.
Features of training deltas at home
Perform two exercises for the middle beams, and one for the front and back, with low weights and a large number of repetitions (15-20).
It is advisable to use supersets (alternating approaches to the anterior and posterior lobes) and pumping with light weights, from big weights and cheating is better to refuse: the AK-joint is very easily injured and practically does not recover from injury.
Trapezes are worked out by lifting dumbbells to the sides, lying on an inclined bench, and shrugs. A shoulder workout can be combined with an arm or leg workout, but not with a chest and back workout.
If the pain after a workout lasts for a long time, you should skip the next workout, and to activate the blood flow, it is enough to do a warm-up.
