Hello! Today there will be an article on sports theme. The notorious V-shape incredibly attracts the attention of the fair sex! It's not surprising that bodybuilders are looking for ways to make their shoulders wider and their waists narrower. True, nature has not endowed everyone with such “gifts,” but this is not a reason to give up.
How to make your shoulders wider
In order to make your silhouette incredibly wide at the shoulder girdle, there are two ways:
- Pump up the deltoid muscles to the maximum possible size.
- Widen the bones of the shoulders and chest.
How to pump up deltoids
So, let's start in order. We discussed in great detail how to pump up deltoids (shoulders) in the article. Read it, it's full of useful information.
Now I'll give you a few more interesting tips. First, it must be noted that delta- a relatively small muscle, and besides, it receives a considerable load when performing chest presses and back rows, so if you simply increase the weights, you risk not only not growing your shoulders, but also seriously overtraining them, or not God forbid, injure.
Let's not forget that shoulder– this is the most mobile joint in our body, and we must be very careful with it.
Here, as nowhere else, when selecting a set of exercises, it is necessary to rely on MUSCLE FEELING, i.e. so that you can feel the work of the deltoid muscles at each point of the exercises. By the way, I wrote about muscle feeling. Refresh your memory.
The deltoids should be tense at every point of movement in the exercises. They should not “switch off” at the bottom or top of the movement. At the top point, I advise you to linger for 1-2 seconds to give your deltoids additional load. Work with relatively light weights and try to induce.
The main mistake is that beginners focus on working the middle and anterior deltoid muscles, while completely ignoring the rear ones. The rear delts also give great shoulder volume, so don't make that mistake.
Now let's deal with the second point. Widening your shoulder bones is not so difficult if you are not yet 23-24 years old, because... further bone growth virtually stops and expansion may become almost impossible.
The most better exercise to broaden your shoulders - this pull-ups very wide grip large quantities approaches.
Widening the bones of the shoulders is a fairly advisable exercise, because... if you give up sports and lose the “meat” that you have built up, then your frame (skeleton) will still remain wide.
Even if you are over 24 years old, you still need to do pull-ups, because... the effect will still be there, although perhaps not as severe as before this age.
How to expand the chest
To expand chest, you need to do the following exercises:
- "Breathing" squats.
- Pullover.
The specifics are as follows. Breathing squats are performed with a lighter weight that you can do 20-25 repetitions with, and they are done with a full inhalation. This allows your lungs to hyperventilate well during heavy work, thereby expanding the sternum.
Breathing squats are almost no different from regular squats, except that at the end of each repetition (at the top), you take a certain number of as deep breaths as possible, after which you take a slow breath while moving to the bottom and slowly exhale on the rise.
Every 5-10 repetitions, take not one, but 3-5 deep breaths, after which you continue to perform the exercise.
Let's look at this in more detail:
1-10 repetition– 3 exhalations and inhalations at the top point, before each repetition.
11-20 repetition– 4 exhalations and inhalations at the top point, before each repetition.
20-25 repetition– 5 exhalations and inhalations at the top point, before each repetition.
After you finish the squat approach, immediately (!) go to the pullover approach. This will further stretch your chest.
How is a pullover done?
The technique of performing the exercise is quite simple.
- We select a dumbbell by weight that you will be able to lift 10-15 times.
- We sit across horizontal bench and place the dumbbell on your knee.
- Then we go down so that your shoulder blades lie on the bench, and your pelvis is in weight, your legs rest at an angle of 90 degrees on the floor. You are in a horizontal position, leaning on the bench with two shoulder blades.
- Now take the dumbbell so that your two thumbs wrap around the bar, and your two palms rest on one of the edges of the dumbbell.
- Raise your arms vertically, bending your elbows slightly.
- We lower the dumbbell behind the head, lower the pelvis down and create a maximum stretch of the chest.
- Now let's go back to starting position. The dumbbell is vertical at the top, and the pelvis again “hangs” parallel to the floor.
As you can see, nothing complicated. Those. you perform: Approach for breathing squats + pullover... Rest 1-1.5 minutes... Approach for breathing squats + pullover...
Do 2-3 such pairs (supersets) at the end of the workout, this will be enough.
Such expanding training is used in series of several cycles with a break between them of one month. Cycle duration increases:
- 1 cycle: 4-5 weeks;
- 2nd cycle: 5-6 weeks;
- 3 cycle: 6-8 weeks;
Expansion effect shoulder girdle you will notice after the second cycle. It is advisable to perform “breathing” squats after training your legs.
I hope that I was able to explain to you in sufficient detail how to make your shoulders wider.
P.S. Subscribe to blog updates. It will only get worse.
With respect and best wishes,!
Summer is just around the corner, which means it's time to think about your figure! And this applies not only to girls, but also to men. Is there at least one man who would not like to impress beautiful representatives of the opposite sex or, say, with broad shoulders? Most likely there are none. Moreover, it is broad shoulders that make a man’s figure proportional and masculine. But what if by nature you are not even big-boned? Forget about tight T-shirts and beaches? No way! We will tell you in detail how to widen your shoulders at home. Believe me, it's not that difficult to do.
Of course, exactly what results you will achieve and how long it will take depends on the characteristics of your body, but anyone can expand and enlarge their shoulders! To do this, you only need a horizontal bar, light dumbbells and the desire to become stronger and more beautiful. In general, go ahead, read how to widen narrow shoulders and take action without delay. Summer is coming!
First, a little theory (just a little). Visually increase shoulders can be done in two ways:
1. Expanding the chest and bones of the shoulder girdle.
2. Pumping up your shoulder muscles(deltoid muscles).
The first method is suitable only for those who are not yet 18-20 years old. We will not dwell on it in detail, since this is a topic for a separate detailed article (how to broaden the shoulders of a teenager). Let us only note that the simplest and most effective are: pull-ups on the horizontal bar with a wide grip (arms wider than shoulders) and pullovers with a dumbbell.
If you are already over 20, then it is too late to expand the bones of the skeleton. But this is not a problem, because we have a second way in stock - pump up deltoids! These muscles anatomically consist of 3 bundles: anterior, middle and posterior. The main role in answering the question of how to broaden your shoulders is played by medium bun deltas, but the other two are also important for the formation of beautiful shoulder muscles.
So here are a few simple exercises that will help you broaden your shoulders:
1. Pull-ups on the horizontal bar. Pulling up to the chest with a medium and wide grip stimulates muscle growth in the shoulder girdle. You should perform 4-5 pull-ups in 3 sets. Between each group of pull-ups there is a break of half a minute.
Exercise 3 times per week. There won't be much benefit if you study less often. But you shouldn’t train more often: the muscles simply won’t have time to recover and grow.
Stand straight with your feet shoulder-width apart. Take dumbbells in your hands (but not very heavy ones, remember the shoulder joints are easy to injure!), palms facing inward. Slowly and carefully, slightly bending your elbows, lift the dumbbells to shoulder level. Slowly let them back in. Perform the exercise several times, possibly in several approaches.
How can this exercise help broaden your shoulders? Due to the “pumping” of the middle bundle of deltoid muscles. But don’t forget about the other two deltoid muscle groups. The middle deltoids cannot be fully pumped up without working out the front and rear ones.
Stand up straight, arms with dumbbells hanging calmly along your body. Smoothly lift one arm from the dumbbells in a wide arc slightly above your head. Hold this position for a moment, then slowly lower your hand with the dumbbell. At the same time, raise your other hand with the dumbbell up. Continue the exercise: move your hands in front of your face in opposite directions. The exercise targets the front deltoids.
This is already for rear delts. Lean forward at a right angle. Hands with dumbbells hang down freely. Without straightening, spread your arms with dumbbells to the sides. At the same time thumb below the little finger, the hands are turned down. Smoothly and slowly lower your arms, returning to the starting position.
Also, if possible, swim in the pool or use a rowing machine. This is very good exercise to increase shoulder muscles.
Start each workout with a warm-up and warm-up of your muscles. This will protect you from muscle and joint injuries.
At a minimum, make a couple of dozen circular movements with your arms back and forth, and do push-ups from the floor several times with a wide grip.
Finally useful video on how to broaden your shoulders:
We have other interesting articles!
A quick guide for beginners and more.
When you're in last time Have you heard anyone say, “Look at that guy's deltoids”?
Let's be honest, shoulders have never been seen as one of the "spectacular" muscle groups- this status has long been reserved for the chest, biceps and abdominals. This, if I may say so, tradition leads many novice bodybuilders astray, not allowing them to pay due attention to the basic principles effective training"delt". To create a program that works and can give you broader shoulders and that coveted V-shape, you'll first need to follow the six rules below. Arranged according to them training process, you will thereby open new and very wide (in every sense) horizons before your shoulders.
Understand the anatomy of your shoulders
Remember, brothers, a driver must know the structure of a motor by heart, a gynecologist - you know what, and a bodybuilder - muscles. In this sense, shoulder pumping begins with an anatomical atlas. So what do we see? The deltas consist of three bundles: anterior, middle and posterior. The rear one is naturally the largest. Need comments? Each bunch requires special exercises. This time. The rear beam needs to be given more attention. That's two. The deltoids rest on one of the most complex (and therefore fragile) joints in the body.
This means you can’t train them with extreme weights. That's three. Well, some notes. The benefits will be given by a complex made up of exercises for all beams with special emphasis on the back one.
Start with compound exercises
Here is a picture from relativistic physics. Two microparticles meet and “stick together” into one. How much does she weigh? Smaller than each one individually. Where did everything else go? No one knows this yet. In the same way, the laws of formal logic do not work in bodybuilding. You “bomb” each bunch with an isolated exercise for the ruble. You add it up and you get... a penny.
An outwardly logical decision to work the front beams by raising the arms in front of you, the middle ones by raising them to the sides, and the back ones by lifting them in an inclined position ultimately results in zilch. You need to rely on serious basic barbell or heavy dumbbell presses. Yes, in parallel with the deltoids, the triceps, upper pectorals and trapezius work here, but only in conjunction with other deltoids do they receive the largest and deepest neural stimulation.
How can a beginner distinguish between “serious” ones? basic exercises from “frivolous”? In basic ones, two or more joints always work. For example, in presses - shoulder and elbow, but in lifts (forward, sideways and bent over) - only shoulder. (See the section “Complex and isolating delt exercises”).
Include isolation exercises
Isolated exercises should not be considered completely worthless. They are suitable for “pulling out” one or another weak muscle bundle or consciously placing emphasis on a particular bundle. In favor isolated exercises There is another, more important reason. It is known that a large amount of training grows a muscle. It’s like this for powerlifters: he pulled up and went home. A bodybuilder needs many repetitions, many sets. Meanwhile, this regime is downright dangerous for the joints. With the help of isolated exercises, you can easily “crank up” a large volume of training without wearing out your shoulder joints with critical weights.
For example, for beginners, the entire program may consist of 2-4 sets of bench presses and 2-4 sets of bent-over lateral raises. As the level of training increases, the volume can be increased as follows: 2-4 sets of presses, 1-2 sets of lateral raises and 2-4 sets of bent-over raises. The “classical” scheme is as follows: first presses, then another 3-4 exercises for all beams in 3-4 sets of 10-12 repetitions.
Presses should come first. This is sacred. But you shouldn’t get “stuck” on one order of isolated exercises. It's better to swap them. For example, in one workout you start with the front beam, in another with the back, and in the third with the middle. This “rotation” does not give “advantage” to any of them. Otherwise, the one you download first will become larger.
How often should you train your shoulders?
The problem is that the shoulders are involved in many exercises for other muscle groups. So the total load that falls on them during the weekly training cycle can easily turn out to be excessive. Let's take the simplest example: chest training. There are only continuous presses here, directly loading the front deltas. So what? It turns out that we need to spread it across different days chest and delts? No, for beginners the best solution would be, on the contrary, to combine deltoids and pecs in one workout. As already mentioned, chest exercises also put a lot of stress on the deltoids. It is quite reasonable to take advantage of the moment and immediately load the heated deltas full program. With this approach, deltas will have more time to rest. If you do decide to space your chest and shoulders on different days of the week, never train your shoulders the night before or the day after your chest workout. In other words, your deltoids should not work two days in a row.
Variety of training is the key to success
By following the above rules, you will significantly increase your chances of developing deltoids like the champions. In fact, they all walked the same path. It is difficult to invent something new here. If your delta training program still does not bring the desired result, you need to adjust it to suit you. There is one of two things here: either you are overloading the deltas, or you are underloading. There is no third option. Overload is easy to diagnose. Usually it is part of a general stagnation of performance, when you are “broken” by lack of drive, poor sleep and appetite. Well, if you’re in a fighting mood, start adding intensity little by little. Otherwise, don’t touch anything, but on the presses, add weight and reduce the number of repetitions. And call a friend to help you. The fact is that sometimes we cannot develop real effort in bench presses due to the subconscious fear of dropping the weight on our head. Insurance calms you down and allows you to concentrate.
Weapon Selection
The shoulders, more than any other part of the body, require impeccable technique on every rep. Deltoid and small muscles externally rotating the shoulder is very easy to injure, and with an injured shoulder, training everything above the waist will go down the drain. Proper technique is the foundation. But besides this, there are also individual characteristics of the shoulder joints. First, try this or that movement with minimal weight and listen: what if pain appears in your shoulder? If so, give up the exercise. It's not worth the risk. In general, the main safety rule in bodybuilding is: avoid any “inconvenient” exercise. If something is wrong somewhere, it’s pulling, it won’t let you in, it’s stabbing, etc., it’s better not to be stubborn. It doesn’t work and it’s not necessary! There are no irreplaceable exercises. You need ones that feel like they were made for you.
Complex and single-joint exercises
Complex
- Press standing or sitting
- Overhead press (seated or standing)
- Dumbbell press (seated or standing)
- Bench press
- Smith machine press
Single-joint
On the front delts
- Lifting the barbell in front of you
- Raising dumbbells in front of you
- Lifting in front of you on a block
- Lifting in front of you in the simulator
For middle deltas
- Lateral dumbbell raises
- Lifting dumbbells through the sides on an incline. bench
- Lifting through the sides on blocks
- Lifting through the sides on blocks from behind
- Lifting through the sides in the simulator
On the rear delts
- Bent-over dumbbell raises
- Dumbbell flyes lying face down
- Breeding in the pectoral muscle simulator
- Dilutions on the upper blocks
- Bent-over flyes on blocks (one or two hands)
- Breeding in the simulator for the rear delts
Broad shoulders are a sign of strength and masculinity, everyone knows this. But not everyone knows how to do this. From our article you will learn what exercises make your shoulders truly royal.
In this article you will read how to pump up wide ones step by step. Why do you need this? 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 will go crazy about your wide and prominent shoulders? Building a proportionate deltoids and trapezius should be the goal of anyone who wants to create a complete physique. Do you want it? Then read on!
Video training for pumping up broad shoulders
It's time to learn how to create powerful and strong shoulders. The exercises and programs presented below will help you get the most out of every trip to the gym, regardless of age. Don't forget about correct technique performance and do not use too much heavy 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 experienced readers, we suggest that you familiarize yourself with the small theoretical part and move on to the sweet stuff.
Standing barbell press and seated dumbbell press
In terms of intensity of work of the front and side deltas, it has no equal. Use a grip slightly wider than shoulder width, hold it at a level just below your chin, squeeze it out without locking your elbows. Return to the starting position. This must be the one smooth movement without long pauses at the top of the exercise. This should be one smooth movement without long pauses at the top of the exercise.
Seated dumbbell press
Shrugs with a barbell and shrugs with dumbbells
They are the ones who will help you quickly have broad shoulders. Grasp the barbell shoulder-width apart with an overhand grip and hold it at hip level. Do not pull your shoulders forward or backward, as this can lead to injury.
A great alternative to traditional behind-the-back barbell shrug movements. Stand in front of a Smith machine and grab a barbell with an overhand grip behind you at buttock level. Take a step forward so you can remove the barbell. Perform the exercise similar to the barbell shrug technique. The range of motion may be somewhat limited here, so be careful and keep an eye on correct position bodies.
Pump up your shoulders. Option No. 2
Attention: perform 10-15 repetitions with one hand, and then change to the next one
* — The service is in beta testing
Muscles are forged in the kitchen, so make it a rule: prepare your things for training, think about lunch.
Pump up your shoulders. Option #3
Everything that doesn't kill us makes us stronger! Remember these words when the workout seems too difficult.
Pump up your shoulders. Option No. 4
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 move unwaveringly towards your goal. For impressive results, include this technique in your regimen.
Sports supplements for building shoulders
While working on your body, do not forget to eat right, because while you are building broad shoulders, your muscles will need nutrients for correct height. In addition to performing intensive cool workout For muscle growth, be sure to rest properly on the rest days afterward to avoid overtraining.
Nutrition program for wide shoulders
Professional
Base
Professional
Branched chain amino acids in food additive from Nutrex is the basis for muscles and support for the body during training. Has anabolic and anti-catabolic effects.
Olimp Sport Nutrition | Creatine Mega Caps?
Take 4 capsules 1-2 times a day.
Reinforced muscle work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source muscular system, as a result of which the body’s need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size.
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 function, prevents the development of coronary heart disease and myocardial infarction, protects the body from viruses and germs and restores immunity, and also has positive effect in fat utilization.
Universal Nutrition | Ultra Iso Whey ?
To prepare a single serving, just mix 1 scoop of 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 training.
Universal Nutrition | N1-T ?
Special sports supplements
2 capsules each.
UN N1-T is a supplement that contains special extracts aimed at powerfully enhancing the body’s natural production of testosterone, which is necessary for a dynamic increase in the athlete’s strength performance.
Universal Nutrition | Natural Sterol Capsules ?
- Before and after training. On rest days, add another serving.
It's no secret that women are in awe of the classic symbol of masculinity - broad shoulders and narrow hips. Not all men have been blessed by nature with this dignity, so they wonder whether it is possible to make their shoulders wider with the help of training.
“I slant a fathom in the shoulders” You can gain it if you do it systematically, with full dedication. To achieve results, you need to know how to make your shoulders wider. Not everyone who puffs around the gym has broad shoulders. In order to increase the desired volumes, a set of exercises has been developed.
Important Factors
During most strength exercises broad muscles shoulders are loaded, directly or indirectly. You need to understand that shoulder joint and the muscles that surround it have a very complex structure and are therefore susceptible to injury. During exercise, you should be careful about placing stress on the deltoid muscles.
Internal muscles are divided into groups:
- Supraspinatus;
- Infraspinatus;
- Small round;
The external heads include the heads of the deltoid muscle: posterior, middle and anterior. Thanks to them, bending and rotation of the arm occurs.
If you want to have broad shoulders, you should do special exercises when the emphasis is only on deltoid muscle, isolating others as much as possible.
To pump up your shoulders faster, you should work as hard as possible more muscle fibers. Visitors gyms try different techniques and programs, performing all the exercises at once.
But if you do additional isolation exercises, you can overload your muscles, causing injury and stunting their growth. Pain may not appear immediately; as a rule, this process is cumulative. Mindless training will not lead to anything good.
At the initial stage of training, it is necessary to perform the base exclusively on the shoulders - this will lay the foundation. When volumes and strength capabilities increase, the trainer will tell you what isolation exercises are introduced and whether they are needed in a particular case.
Basic exercises
These include variations of bench presses, "barbell from behind the head", standing press with dumbbells, exercises from a sitting position. You need to perform them 8-10 times, gaining momentum. Gradually increase the working weight - this will promote the growth of muscle mass.
Before training, you should warm up the muscles, all three bundles, as well as the rotator cuff muscles. The warm-up complex includes dumbbell flyes, lifts, and flying flyes. Dumbbells should weigh 3-5 kg, each exercise should be repeated 15 times without breaks.
Horizontal bar
Almost all the muscles of the shoulder girdle develop on the horizontal bar. But you need to pull yourself up correctly - only then will there be a result.
Main principles:
- All movements must be smooth, jerking should not be allowed;
- It takes as long to go down as it takes to go up;
- The grip should be strong, the body position should be vertical;
- You should not swing;
- On the way up, inhale, on the way down, exhale.
How can you make wide shoulders on the horizontal bar?
Do the following exercises regularly:
- Direct medium grip. You need to hang on the horizontal bar, bend your back, bend your legs a little and cross them. The distance between the hands should be equal to the width of the shoulders. Pull yourself up, squeezing your shoulder blades together. Touch the bar astride pectoral muscle, and on the descent straighten your arms;
- Reverse medium grip. Grasp the bar with an underhand grip and arch your back, legs bent and crossed. Rise up as much as possible, fix your body and bring your collarbones to the bar;
- Narrow reverse grip. Grab from below by bending and crossing your legs. Pull yourself up, pull your shoulders back, touching the horizontal bar thoracic region. This is an exercise for the rear delts;
- Wide grip. Hang on the horizontal bar so that the distance between your hands is maximum. Bend your legs and cross them. As you pull yourself up, squeeze your shoulder blades together, arch your back, and touch the bar with your chest. Elbows should be pointed straight to the floor;
- Wide grip on the head. The legs and back should be straight, and when lifting, the bar should be behind the head. Elbows point to the floor.
Dumbbells
At home, you can make broad shoulders by working out with dumbbells. Take medium weight dumbbells and perform circular movements. Work at a calm pace, without jerking.
