Pumped deltoids are the secret of beautiful shoulders and smooth lines of proportions. The muscles got their name due to their triangular shape, which resembles the fourth letter of the ancient Greek alphabet - Δ, δ. The main function of the segment is rotation and raising of the arms. The shoulder joint is the most mobile in the body, so when performing exercises to pump up the deltoids, it is recommended to exercise maximum caution.
Why do gymnasts have developed deltoids: muscle tension
A great example of how to build shoulders without dumbbells are gymnasts. And although athletes do not train with dumbbells, barbells or lift iron, their deltoids are beautiful and sculpted. What's the secret? The secret is constant tension and resistance when working with your own mass.
How to properly pump your shoulders at home without using dumbbells and barbells?
You can pump up your shoulders without iron thanks to any type of tension: isometric, isotonic and eccentric loads promote muscle growth and increase strength and endurance characteristics.
Exercising at home without dumbbells and barbells eliminates the risk of injury when working with large scales. However, do not forget about safety precautions, preliminary warm-up and cool-down. At the start, it is recommended to do no more than 15 repetitions of each exercise. As you level up, the number of sets can be increased to 3.
Deltas should be given 1-2 days a week. Indirectly deltoids also works for pumping the chest and back. It is important to allow sufficient time for muscle rest and recovery, since new cells and fibers grow during the period of recovery, not stress.
Safety rules when pumping shoulders
Before moving on to intense and grueling training in order to create a beautiful shoulder line, it is recommended to strengthen the deltoids. Preliminary preparation will help avoid injuries and ruptures. According to statistics, shoulder joint injuries account for about 45% of the total number of injuries.
We pre-strengthen the deltas
Below are a few tips to help strengthen your deltoids and avoid injury:
» Warm-up. Various swings and rotational movements will help prepare the muscles for serious loads. It is recommended to also include an imitation of pull-ups in your warm-up routine.
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Exercises must be performed smoothly and at a slow pace.
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It is recommended to move on to complex exercises only after mastering the basic types of load.
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Use of gloves. When working on the horizontal bar and uneven bars, it is recommended to wear special gloves that will reduce the likelihood of slipping off the bar.
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Hitch. Finishing your workout with stretching will help relax your muscles and reduce the likelihood of injury.
What available tools should you use?
The following sports equipment will help you pump up your shoulders without a barbell:
» Expander
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Elastic bands
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Elastic loops
» Bars
» Rings
» Crossbar
» Fitball
How quickly can you see results?
Working your shoulders requires regularity. Increases in strength and endurance will be noticeable within 1-2 weeks. A beautiful shoulder line and relief require long-term training over 4-6 months. To achieve excellent results You need to work hard for at least 8 months.
The best shoulder exercises without dumbbells, barbells or machines
The ideal exercise for pumping up all three bundles of deltoid muscles without dumbbells is various variations of push-ups. The following types of loads will help broaden your shoulders:
1. Classic push-ups
IP: lying down. To emphasize the load on medium bun A narrow position of the hands is most suitable, and to pump up the front beam, the hands need to be placed wider than the shoulders. You need to go down not all the way to the floor, but a little higher.
2. Push-ups reverse grip
IP: lying position. The palms are wider than the shoulders, but the fingers point back towards the toes. There should be no arching in the back.
As you exhale, lower your body down, bending your elbows. Do not touch the floor with your stomach or chest. As you inhale, rise up into IP.
3. Vertical push-ups
IP: support on hands. Palms in the projection of the shoulders. The feet can be held above the head or against the wall.
Bend your arms in elbow joints 90 degrees. Smoothly straighten your arms. Try to avoid jerks and sudden movements.
Subtleties of doing push-ups:
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To work out the front deltas, place the palms in the projection of the shoulders, and the elbows are pulled towards the core
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Beginners can try push-ups from their knees
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For additional weight, you can use weighted corsets
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It is imperative to keep your back straight from crown to tailbone.
4. Burpee
Burpee is a multi-component exercise for pumping up almost all large segments of the body. A more difficult option is burpees with access to the horizontal bar and pull-ups.
IP: standing, feet in the projection of the shoulders. Hands along the body.
As you inhale, tilt your body forward, squat down and place your palms on the floor. Lunge back and take a lying position. Keep your back straight. Do one push-up. Return to the hand-supported squat position. As you exhale, jump up, stretch your hands behind your head, and pull your knees to your chest.
Difficult option: while jumping, reach the horizontal bar. Pull yourself up once. Return to IP.
Anterior delta
1. Straight arm fly with elastic band
IP: standing, feet shoulder-width apart. Lock elastic band under the foot, grab the ends with a reverse grip. Lower your arms and raise them to shoulder level.
As you exhale, raise your arms above your head, smoothly stretching the bands. Do not bend your arms at the elbow joints. As you inhale, return to IP.
Middle delta
1. Pull-ups with a medium straight grip
IP: hanging on the horizontal bar, maintaining a slight arch in the back. Fingers point away from you, palms wider than shoulders. Legs are bent or crossed.
While pulling up, you need to simultaneously bring your shoulder blades together. At the highest point, touch the bar with your chest. As you inhale, return to IP, straightening your arms completely.
2. Raising your arms in front of you
IP: standing, feet in the projection of the shoulders, arms along the body. Secure the elastic band under your feet and wrap your hands around the ends.
As you exhale, raise your arms straight to shoulder level. Do not bend your elbow joints. As you inhale, return to IP.
Rear delta
1. Y-press
IP: standing, feet shoulder-width apart. Secure the elastic band at chest level. Take the ends of the tape from your hand, pull it back, spread it behind your head and bend your arms at the elbow joints.
Straighten your arms above your head. Perform two squats. Bring your arms together at chest level. Return to IP.
2. Bent-over raises
IP: standing, feet in the projection of the shoulders. Fix the tape under your feet, take the ends in your hands. Lean your body forward.
Move your arms to the sides and hold for as long as possible. In this exercise, it is tension that stimulates the growth of the posterior delta bundle.
We pump up our shoulders without dumbbells and exercise machines: video
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Inadequate physical activity. In order to perform complex complex exercises, you need to first strengthen your muscles. It is better to perform fewer repetitions, but with correct technique. Adequate loads will help you quickly adapt and pump up your deltoids and develop broad shoulders.
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Poor nutrition. Rational and varied menu necessary to maintain the vital functions of the body, providing cells with a sufficient amount of protein to build new muscle fibers and carbohydrates to cover energy costs.
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Little rest. Frequent intense loads lead to microtraumas of the muscles and it takes time for them to heal.Constant work will cause inflammation and discomfort, pain during exercise. Muscle fibers grow during rest and recovery.
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Dropped elbows. While doing fly-ups and lifting in front of you, you need to keep your elbows higher than your shoulders.
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Excessive arching of the back. When performing push-ups, pull-ups and other exercises, do not allow too much arching in the lower back. Arching in the back not only shifts the emphasis of the load, but also increases the risk of injury.
Broad, pumped shoulders are the main feature of a fit and athletic figure. The shape of the shoulders depends on the development of the deltoid muscles, which respond well to any load. Pumped deltoid muscles can increase the width of the shoulders to such an extent that a person with an average physique will look like a professional athlete.
Organizing workouts to pump up your shoulders
Preference should be given to basic exercises that allow you to work the entire delta at the same time. If you notice a lag in a certain muscle group, you need to work on it individually by performing isolation exercises.
You can pump up your shoulders both in the gym and at home. However, for this you will need dumbbells and a barbell. You should be able to choose the weight so that in 1 approach you can lift the apparatus at least 8-10 times. Only this method of training will increase the volume and mass of the shoulders. If you want to increase muscle strength, not size, you need to train with heavy weights. In this case, 1 approach should be 5-6 repetitions.
Experienced trainers recommend that novice bodybuilders perform only 1-2 basic exercises. Basic exercises allow you to qualitatively form the deltoid muscle. After some time, you will need to add several isolation exercises - it all depends on the individual pumping of each muscle.
How to swing your shoulders correctly
When performing any basic exercises, the shoulder muscles take an active part, activating strength and stabilizing the body position. Even when squatting with a barbell, the deltoid muscles are involved as they support the weight. This applies to dips and pull-ups.
Each bundle of deltoid muscles activated when executed various exercises. Part of the middle fascicle and the entire anterior fascicle are responsible for performing pressing exercises, and the rear delta and rear end The middle beam is responsible for traction exercises. 
How often should you do exercises to build up your shoulders?
If you have a standard training program and go to the gym 3 times a week, then it is not at all necessary to do a separate workout for your shoulders. You just need to perform 2 exercises - one basic with a barbell and one isolating with dumbbells. Separate training for the shoulder muscles, experienced athletes who have been involved in bodybuilding for a long time and want to pay special attention to their shoulders.
Swinging dumbbells to pump up your shoulders - is it worth the risk?
Delta is quite easily injured. Features of the structure human body lies in the fact that the delta is included in almost all exercises and performs quite complex work - it activates or stabilizes the mechanism. It should be noted that the more complex the mechanism, the easier it is to break. This is why shoulder injuries are so common. Our deltoids are not designed for such an exercise as arm swings with dumbbells. Yes, this is a very effective exercise, but you are putting your shoulders at great risk. If you will them load heavily, you may injure yourself. 
Barbell rows to the chin to pump up your shoulders
This exercise is basic as it involves several joints and muscles. If you want to pump up your rear delts, try to keep your grip width slightly wider than your shoulders. To pump up the trapezius, the grip width should be narrow. 
How to pump up your shoulders - standing barbell shoulder press
Professional athletes consider this exercise the most effective. The barbell is taken at a distance slightly wider than shoulder width. The barbell rises from the chin area, without straightening the elbows. All exercises in the approach must be performed without pausing at the top point. 
How to pump up your shoulders - seated dumbbell press
This is a good alternative to the standing barbell shoulder press. The seated dumbbell press is a basic exercise. This exercise quite complex, since it involves large number muscles that stabilize the vertical position of dumbbells. 
How to build shoulder muscles at home
There is no way to pump up your shoulders at home without special equipment. You, of course, can do push-ups and pull-ups, but this will not give the expected effect. To pump up your shoulders at home you will need 2 collapsible dumbbells weighing 20 kg and a barbell with weights. Only if you have such equipment will you be able to perform the above exercises.
Exercises for training shoulder girdle- deltoid and trapezius muscles - at home. If the technique is followed and performed regularly, they form beautiful line upper arms and back. Results will appear in 3-4 weeks.
How to quickly pump up your shoulders at home
Shoulders or, as they are also called in professional sports, “deltas” consist of three muscle groups: anterior, middle and posterior bundles. For the harmonious development of beautiful and broad shoulders you need to work through all three groups. This training is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. A set of exercises can be performed by men both at home and in the gym. Additional equipment not required. All you need is any elevation (sofa, bench or exercise ball).
A SET OF EXERCISES TO PUMP YOUR SHOULDERS AT HOME
| Exercises | Sets | Repetitions/Time |
|---|---|---|
| 2-3 | 7-10 | |
| 2-3 | 10-15 | |
| 2-3 | 10-20 |
Duration of training is 30-45 minutes.
An effective training program for the shoulder girdle
Warm-up
Before each workout, you need to do a warm-up to warm up your muscles and get a cardio workout.
- Energetic walking. Accelerates blood circulation and increases body temperature. Lead time: 10 minutes.
- Circular movements of the shoulders. Prepare the joints and muscles of the shoulder girdle for upcoming loads. lead time: 3-5 minutes.
Don't jump into your workout immediately after warming up. Rest for 1 - 1.5 minutes to restore breathing.
An effective exercise for working the upper chest, arms, deltoids and shoulders. Thanks to high load on muscles, helps to work out the shoulder girdle at home no less effectively than in the gym. However, it requires preparation (recommended only for trained athletes). Additionally, the core muscles are worked out and the vestibular apparatus is trained.
Technique:
- Hands on the floor, palms down and shoulder width apart. The weight is evenly distributed between the palms.
- The body is elongated. The pelvis is slightly moved forward (in lumbar region slight deflection), legs extended along a straight line. For insurance, you can lightly touch the wall with your toes.
- As you inhale, gently lower your body down by bending shoulder joints and elbows. In this case, the center of gravity changes slightly, as the chest leans slightly forward.
- Hold at the lowest point for 1 second.
- Then, with force, smoothly lift the body.
Number of repetitions: 2-3 sets, 7-10 repetitions (depending on preparation).
Advice: Before performing, you must master correct stance on your hands and learn to maintain balance. First statically, then while performing the exercise. At first, perform push-ups at an angle of about 50 degrees, gradually increasing the inclination. We recommend mastering the exercise under the supervision of a trainer and with a safety net (mats).
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2018-01-18
How to pump your shoulders at home quickly: exercises
An effective exercise for working your shoulders and upper chest at home. The front and middle delta bundles are loaded.
Execution technique (classic version):
- Take emphasis on your hands. Select the distance between the hands depending on the training objectives: narrower - more load on the triceps, wider - the chest is worked more.
- Place your feet on an elevated platform. A fitball, sofa or bench will do.
- As you inhale, gently lower your body down, keeping your back straight.
- As you exhale, gently lift your body to starting position.
Number of repetitions: 2-3 sets, 10-15 repetitions.
Advice: The higher the legs are, the higher the load on the muscles of the shoulder girdle. Continue to this exercise after classic push-ups will become too easy for you. When performing, focus on your sensations and try to use the target muscle group. When the exercise seems easy, you can perform it with weights.
Basic exercise for working the chest and triceps. Also suitable for strengthening the muscles of the shoulder girdle, back stabilizers and abs. If the technique is followed, it allows you to comprehensively work out the entire top part bodies. It is an alternative to the barbell press, in which the load is created not by the apparatus, but by the athlete’s body.
Technique:
- Take a lying position. Place your hands shoulder-width apart. The hands are pressed to the floor.
- Feet rest on the floor with their toes. The body is stretched along a straight line - without bending in the lower back, between the shoulders and neck.
- The elbows are almost along the body, but not pressed to the body, but slightly turned outward. The head is slightly raised: the gaze is directed forward and down.
- As you exhale, smoothly lower your chest almost to the floor for 2 seconds, remaining suspended.
- Then, while inhaling, lift your body for 1 second.
Number of repetitions: 2-3 sets, 10-20 repetitions.
Advice: In order not to overload the elbow joints, at the highest point, do not straighten your arms to the end, but leave them slightly bent.
If performing classic push-ups seems too difficult at the beginning, perform the exercise from your knees, from a wall, or leaning over from a support. These are simplified versions of the basic exercise.
At the initial stage, for working out the target muscle group, basic exercises which can be performed without special equipment at home. Push-ups provide the optimal load on your shoulders. They will give impetus to further development of the body and perform exercises in the gym.
The silhouette of the shoulders is formed by the deltoids or deltoids, which are divided into anterior, middle and posterior. Each beam needs accentuated elaboration. The optimal result is achieved by performing a set of 3 exercises to work out each area.
General recommendations for pumping up the muscles of the shoulder girdle with push-ups
- To work the anterior bundle of deltoid muscles, place your palms shoulder-width apart, elbows near your body.
- To emphasize the triceps, place your palms side by side.
- Push-ups upside down or from a handstand position are considered exercises increased complexity, which require preparation.
- After strengthening the target muscle groups, when the exercises are performed without much difficulty, you can use weights.
- Start with basic exercises and work in a comfortable range.
- Perform the exercises smoothly, as when fast movements the body rises and falls due to inertia, not muscles.
- Regularly performing push-ups without complex training leads to excessive hypertrophy of the chest and shoulder muscles.
- For optimal results, you don't need to train your shoulders every day. Give your body time to recover.
Contraindications for push-ups
- injuries and diseases of the spine (protrusion, hernia, curvature);
- injuries or inflammation of the elbow, shoulder and wrist joints;
- overweight (in this case, you can start with simplified options, for example, push-ups from a wall or from the floor on your knees);
- high blood pressure;
- heart disease;
- increased bone fragility.
When are additional weights needed?
Physically developed athletes can perform exercises with additional loads to specifically target the pectoral muscles and shoulders.
This is an advanced exercise that is not suitable for beginners. When training in the gym, a device in the form of a special weighted vest is used. At home, it will be replaced by a backpack with a load of the required weight and a reliable fastening.
To avoid injury, consult your trainer first.
The shoulder muscles are just as important as the leg muscles, which support our body weight almost 24/7. In addition, beautiful hangers for girls are an opportunity to wear thin T-shirts, short-sleeved dresses, and simply be confident. And pumped-up male shoulders are an indicator of strength, courage and, of course, attractiveness to the opposite sex. To pump them up, you don’t have to visit the gym; you can do this at home, the main thing is to remember the basic rules.
Preparation for training
Fulfill strength exercises, not adhering to basic rules means exposing yourself to the risk of injury, and both muscles and joints can suffer. Any workout should be preceded by a warm-up of at least 15 minutes. Warm up and pulled muscles They listen better and perceive the load; beginners should increase it gradually.
Having become familiar with the technique of performing an exercise, for example, when working with dumbbells, do not try to immediately grab onto heavy weight. Start light, train for a month, then gradually increase the load. Otherwise, you may damage your wrists, joints and spine. In addition, there is a risk of muscle tension accompanied by pain.
For girls, it’s better to start by purchasing one-kilogram dumbbells, increasing the weight to 2.5 kg. When starting classes, it is worth remembering that you will get a more effective result by increasing the number of repetitions, and not the weight of the apparatus itself. Perform each exercise at least 15 times in three approaches, taking a break. The entire workout should be completed for at least thirty minutes.
It is recommended to select a complex for pumping up your shoulders based on which part you want to see more prominent. All exercises are divided into two groups: bench press – part general exercises and swing - is part of a set of special training aimed at creating the relief of a specific muscle.
The press is performed in standing and sitting positions. The equipment used is dumbbells, a barbell and special blocks that can be pressed from the chest and head.
To pump up the deltoid muscle, do swings, lifting weights in front of you. When building up the middle delta, the projectile is lifted through the sides; to form rear delta, the exercise is performed in a tilted position.
It is recommended to start classes with heavy bench presses, and when you feel tired, move on to various swings. This scheme is due to the fact that when starting training, a person has enough physical and emotional strength to carry out complex exercises. At the end of classes, the energy supply is depleted, and it is advisable to move on to an easier complex.
Exercises at home without special equipment
Complex training exercises can be performed without the use of sports equipment. It is enough to do daily push-ups. Only exercises aimed at development muscle mass, have differences from classical studies physical education.
- Stand with your back to the wall, bend over. With your hands shoulder-width apart, rest your hands on the floor.
- Raise both legs one at a time, using the wall as a fulcrum.
- Maintaining an upside-down position, begin push-ups on your hands.
The exercise is very difficult for beginners, and at first it is better to have someone nearby for backup. By persisting for several weeks, you will be able to achieve effective results on your own by influencing own weight on shoulder muscles. Having mastered push-ups against a wall, move on to the exercise without support, and then try walking on your hands, which will add definition to your body. Just keep in mind that this exercise has contraindications. It affects brain activity and increases blood pressure.
The second exercise, which does not require additional equipment, is performed in a lying position. Lean on your toes connected together and your elbows, which should be pulled back, clasp your hands close to your chest. In this position, lift your body as high as possible and return to the starting position, holding in the most high point for 5-10 seconds. Do 15-20 of these movements in three sets.
From a standing position, lean forward at a right angle, resting your hands on the floor. Pull yourself up on your toes, lower your head until it touches the floor. The arms should bend at the elbow joints. Returning to the starting position, repeat the exercise as much as possible.
Exercises with dumbbells
The most common and easiest way to pump up your shoulder muscles at home is to use dumbbells.
- In a standing position, place your feet shoulder-width apart. At the same time, spread both arms with the apparatus to the sides, try to keep them parallel to the floor. Adjust the number of lifts yourself, gradually increasing (they should be performed easily and naturally).
- Perform the movements similar to the previous exercise, only raising your arms with dumbbells not to the side, but forward. Inner side The palms should be turned upward.
- Bend your knees slightly, pelvis slightly forward. Lower your arms with dumbbells along your body, begin to raise them to the level chest, bending at the elbows.
- Sit on the floor, leaning your body back slightly, bend your knees. Raise your hands with the apparatus above your head, then spread them to the sides.
- Lie on your side. Hold the dumbbell in one hand, slightly bent at the elbow, and begin lifting and lowering in cyclic movements.
Such exercises will help pump up your biceps, forearm, and deltoid muscles. The effectiveness of the final result increases as the weight of the projectile increases.
Once you have mastered dumbbells, decide what your ultimate goal is. To build muscle, you need to increase the weight every 10-15 repetitions. If you want to strengthen the shoulder girdle and give it definition, select a projectile so that you can reach 25 repetitions. If you don’t like too voluminous shapes, choose individual exercises and light weight of the equipment, and do the training itself at a slow pace.
Exercises on the horizontal bar and with a barbell
You can pump up your muscles at home by performing a complex on the horizontal bar. First, learn how to do pull-ups correctly. The basic rule is to grasp the crossbar in such a way that thumb did not close with the palm. Perform the exercise slowly 10 times, making 4 sets.
One of the main techniques for building muscle mass is barbell training. Standing position, feet shoulder-width apart. Raise the barbell sharply, placing it on your upper chest area. Inhale and lift it above your head. Lower slowly as you exhale to increase the load on the deltoid muscles. Repeat 10-12 times.
An adjusted diet is also important for muscle building.
- The calorie content of food consumed must be increased.
- The diet should be dominated by foods with a high protein content. Its intake into the body should occur no later than an hour and a half after training. Then the process of muscle recovery and their increase in volume is accelerated.
- The source of fat when pumping up shoulders is lean meat, red fish, and various vegetable oils.
- Before training, eat food rich in fast carbohydrates. You can replace them food additive for athletes. They break down quickly and at the same time give the body strength and sufficient time to carry out the workout before it gets tired.
Also, don't forget that one of the main rules - drinking water during exercise - does not apply to you. This promotes fat burning, that is, weight loss, but does not directly increase muscle mass. So try not to drink an hour before your workout, minimize your water intake during the workout, and avoid drinking water for the next half hour or even an hour, depending on your endurance. Then, if you carefully follow all the rules, you will be able to achieve the desired results. And remember that patience and work are our everything.
Video: how to quickly pump up huge shoulders
A fit, broad-shouldered man with one look inspires the idea of his strength and masculinity. Women involuntarily pay attention to such representatives of the stronger half of humanity, because they subconsciously feel more protected with them. In order to become such a man yourself, it is not necessary to attend gym. You can build beautiful, muscular shoulders without using exercise equipment or complex sports equipment. It is enough to have a strong desire, free time and dumbbells (although some exercises can be done without them). So, how to pump up your shoulders at home? What exercises effectively work the shoulder girdle?
There are two ways to pump up your shoulders at home. The first method: training exclusively with weights own body. Second method: exercises with dumbbells. In the article we will look at the options effective exercises in order to pump up your shoulders at home for both the first method and the second.
Not every home even has a jump rope, let alone dumbbells. Their absence means that you need to go to the store and buy the necessary equipment for sports. By choosing a special set of tools for exercises, you can quickly pump up the deltoids and all the muscles of the shoulder girdle, exercising only with your body weight.
Classes can be held outdoors during the warm season. Fresh air and sunlight will make your shoulder training not only more enjoyable, but also as effective as possible. When studying in an apartment, do not forget to ventilate the room. This is also very important.
Drink water in small sips after each approach. A well-hydrated body will give your muscles enough strength to perform all the necessary exercises.
Bodyweight training
How to pump up your shoulders at home, without having dumbbells and other sports equipment on hand? It's very simple. To pump up the muscles of the shoulder girdle, and especially the deltas, with the help of which the volume of the shoulders is formed, pull-ups and push-ups are most often performed. Pull-ups are divided into several types:
- Wide, narrow and medium grip pull-ups. Such exercises pump up the upper part of the shoulder girdle well.
- Reverse grip pull-ups. In this case, the palms of your hands will face you.
- Pull-ups work the back muscles very well, as well as the rear deltoid, which is lagging behind in many people.
Push-ups, in turn, are divided:
- Classic push-ups. For the most part this exercise will work pectoral muscles, but the shoulder girdle is also involved. Narrow staging arms will involve the triceps and middle delta, and if you place your hands wider, then in addition to the middle beam, you can also use the front delta beam. In order to use the muscles of the shoulder girdle to the maximum in the exercise, try to do push-ups not all the way to the floor, but a little higher, so that only the deltoids work.
- Dips. The shoulder girdle, in this case, will only work when you rise up. Therefore, having dropped as far as possible, rise up without straightening your arms to the end. Then go down again. This way you should feel the deltoid muscles working well.
- One-arm push-ups are good for toning the shoulder girdle. It is important to take into account one point: the wider your legs are, the easier it is to perform the exercise, but the less stress on the muscles. So choose the appropriate position for yourself.
- Handstand push-ups. This exercise may seem a little difficult for a beginner, but if you do it leaning against a wall, it will be much easier. This way you can work out the muscles of the shoulder girdle well.
If you want to diversify your workouts, read below on how to pump up your shoulders with dumbbells. You will need to use a special set of exercises. Using various dumbbells, the muscles of the entire shoulder girdle, and in particular the rear, middle and anterior deltoids, are well worked out.
- Shrugs. This exercise works the trapezius muscle, as well as latissimus muscle backs. And your posture after regularly performing this exercise will be enviable! Stand up, keeping your body straight. Hands with dumbbells are lowered. Lift dumbbells, but not with your arms, but by engaging only the trapezius muscles, raising your shoulders as high as possible.
- Vertical row - uses almost the entire shoulder girdle: deltoids, trapezius muscles and biceps. Take dumbbells. Stand up straight. The back is straight. Bending your arms, move your elbows to the sides. Raise your arms to the middle of your chest. Don't drop your elbows. Try to fix the body without rocking it. Next, lower your arms with the dumbbells down.
- The seated press involves the shoulder girdle as much as possible. While sitting on a bench, keep your back straight. Raise the dumbbells up, but at the end point, try not to straighten your arms all the way. Lower the dumbbells, spreading your elbows out to the sides, to shoulder level.
- The Arnold press should also be included in the set of exercises to work the muscles of the shoulder girdle. Stand straight, bend your elbows, place them with dumbbells in front of you so that your palms are facing you. Raise the dumbbells up and turn your palms 180 degrees during the movement. Try not to straighten your arms all the way, feeling the muscle tension. Return to the starting position with your palms facing you.
- Isolatedly affects the front and middle deltoids by lifting dumbbells in front of you. Stand up straight, keeping your body straight. Take dumbbells, lower your arms and bend your elbows slightly. Point your palms towards you. Raise the dumbbells just above shoulder level. Smoothly lower your arms to the starting position. While performing the exercise, try to keep your body motionless.
The question of how to pump up shoulders at home arises quite often among busy men who do not want to regularly visit the gym. You always want to have broad, manly shoulders and well-developed arms and shoulder girdle! This is real! With or without dumbbells, by regularly dedicating time to training, you can quickly gain visible result. Main - good mood and faith in success!
