Hello! Today there will be an article on sports theme. The notorious V-shape incredibly attracts the attention of the fair sex! Not surprisingly, bodybuilders are looking for ways to make their shoulders wider and waist narrower. True, nature has not endowed everyone with such "gifts", but this is not a reason to give up.
How to make shoulders wider
In order to make your silhouette in the shoulder girdle incredibly wide, there are two ways:
- Pump up the deltoid muscles to the maximum possible size.
- Expand the backbone of the shoulders and chest.
How to pump up deltas
So, let's start in order. How to pump up deltas (shoulders), we examined in great detail 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 doing chest presses and pulls on the back, so if you just increase the weights, you risk not only not growing your shoulders, but also seriously overtraining them, or, not God forbid, hurt.
Let's not forget that shoulder- this is the most mobile joint in our body, and you need to be very careful with it.
Here, as nowhere else, when choosing a set of exercises, it is necessary to rely on the MUSCLE FEELING, i.e. so that you can feel the work of the deltoid muscles at each point of the exercise. By the way, I wrote about muscle feeling. Refresh your memory.
The deltas should be in tension at each point of movement in the exercises. They should not "turn off" at the bottom or top of the movement. At the top point, I advise you to linger for 1-2 seconds to give deltas additional load. Work with relatively light weight and try to call.
The main mistake is that beginners focus on the work of the middle and anterior bundles of the deltoid muscles, and completely ignore the rear ones. Rear delts also give great shoulder volume, so don't make that mistake.
Now let's deal with the second point. Expanding the backbone of the shoulders is not so difficult if you are not yet 23-24 years old, because. further bone growth practically stops and expansion can become almost impossible.
Most better exercise to expand your shoulders is pull-ups Very wide grip V in large numbers approaches.
Expanding the backbone of the shoulders is a fairly expedient exercise, because. if you give up the sport 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, although perhaps not as serious 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 done with a lighter weight that you can do 20-25 reps with, and they are done on a full breath. This allows you to hyperventilate your lungs well during hard work, thereby expanding the sternum.
Breathing squats are almost exactly the same as regular squats, except that at the end of each rep (at the top) you take a set number of deep breaths and exhales, after which you take a slow breath as you move to the bottom and exhale slowly on the way up.
Every 5-10 repetitions, take not one, but 3-5 deep breaths, after which you continue to perform the exercise.
Let's take a closer look at this:
1-10 repetition- 3 exhalations-inhalations at the top point, before each repetition.
11-20 repetition- 4 exhalations-inspirations at the top point, before each repetition.
20-25 repetition- 5 breaths at the top point, before each repetition.
After you have completed the squat set, immediately (!) switch to the pullover set. This will further stretch your chest.
How is a pullover made?
The technique for performing the exercise is quite simple.
- We select a dumbbell by weight, which you will be able to lift 10-15 times.
- We sit across horizontal bench and put the dumbbell on your knee.
- Then we go down so that your shoulder blades lie on the bench, and the pelvis is in weight, the 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 we take a dumbbell so that your two thumbs clasp the neck, and two palms rest against one of the edges of the dumbbell.
- We raise our arms vertically upwards, slightly bending the elbow joints.
- We lower the dumbbell behind the head, and lower the pelvis down and create the maximum stretching of the chest.
- Now we return to initial position. The dumbbell is vertically at the top, and the pelvis again “hangs” parallel to the floor.
As you can see, nothing complicated. Those. you do: Breathing squat set + pullover… Rest 1-1.5 minutes… Breathing squat set + pullover…
Do 2-3 of these pairs (supersets) at the end of the workout, this will be enough.
Such expanding training is applied in series of several cycles with a break between them - one month. The duration of the cycles increases:
- 1 cycle: 4-5 weeks;
- 2 cycle: 5-6 weeks;
- 3 cycle: 6-8 weeks;
Expansion effect shoulder girdle you will notice after the second cycle. "Breathing" squats, preferably, perform after training the legs.
I hope that I was able to explain in sufficient detail to you how to make the shoulders wider.
P.S. Subscribe to blog updates. It will only get worse from there.
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 the broad shoulders that make the figure of a man proportional and courageous. But what if by nature you are not even big-boned at all? Forget about tight T-shirts and beaches? In no case! We will tell you in detail how to expand shoulders at home. Trust me, it's not that hard to do.
Of course, exactly what results you will achieve and how long it will take depends on the characteristics of your body, but everyone can expand and increase 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 expand narrow shoulders and act without delay. Summer is coming soon!
First, a little theory (just a little bit). Visually increase shoulders can be done in two ways:
1. By expanding the chest and bones of the shoulder girdle.
2. Having pumped up the muscles of the shoulders(deltoids).
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 expand the shoulders of a teenager). We only note that the simplest and most effective are: pull-ups on the horizontal bar with a wide grip (hands 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 in stock the second way - to pump up deltoid muscles! These muscles anatomically consist of 3 bundles: anterior, middle and posterior. The main role in answering the question of how to expand the shoulders plays middle beam deltas, but the other two are also important for the formation of beautiful shoulder muscles.
So here are a few simple exercises to help you broaden your shoulders:
1. Pull-ups on the horizontal bar. Well stimulates the growth of the muscles of the shoulder girdle pulling up with a medium and wide grip to the chest. You should perform 4-5 pull-ups in 3 sets. Between each group of pull-ups - a break of half a minute.
Train 3 times in Week. If you do less, it won't make much sense. But you should not train more often: the muscles simply do not have time to recover and grow.
Stand straight, feet shoulder width apart. Take dumbbells in your hands (but not very heavy, remember that shoulder joints are easy to injure!), palms look inward. Slowly and carefully, slightly bending your elbows, raise the dumbbells to shoulder level. Let them back in slowly. Do the exercise several times, you can in several approaches.
How can this exercise help broaden your shoulders? Due to the "pumping" of the middle bundle of deltoid muscles. But do not forget about the other two groups of deltoid muscles. The middle deltas cannot be fully pumped up without working out the front and rear.
Stand straight, arms with dumbbells hanging quietly along the body. Gently raise 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 the other hand with the dumbbell up. Continue to perform the exercise: the arms move in front of the face in opposite directions. The exercise works on the front deltas.
It's already for rear deltas. Lean forward at a right angle. Hands with dumbbells hang down freely. Without straightening, spread your arms with dumbbells to the sides. Wherein thumb below the little finger, the brushes are turned down. Lower your arms slowly and smoothly, returning to the starting position.
Also, if possible, swim in the pool or work out on a rowing machine. This is very good exercise to increase the muscles of the shoulders.
Start each workout with a warm-up and warm up the muscles. This will save you from muscle and joint injuries.
At a minimum, make a couple of dozen circular movements with your hands back and forth, push up several times from the floor with a wide grip.
Finally useful how to widen your shoulders video:
We have other interesting articles too!
Quick guide for beginners and beyond.
When you are in last time Have you heard anyone say, "Look at that guy's deltoids"?
Let's be honest, the shoulders were never considered one of the "spectacular" muscle groups- this status has long been reserved for the chest, biceps and abdominals. This, so to speak, tradition leads many novice bodybuilders astray, not allowing them to pay due attention to the basic principles of effective delta training. To develop an effective program that can make you broader in the shoulders and give you the desired V-shape, you must first adopt the six rules that are listed below. Build according to them training process, you thereby open new and very wide (in every sense) horizons before your shoulders.
Understand the anatomy of your shoulders
Remember, brothers, the driver must know by heart the structure of the motor, the gynecologist - you know what, and the bodybuilder - the muscles. In this sense, shoulder pumping begins with an anatomical atlas. So what do we see? Deltas consist of three bundles: anterior, middle and posterior. Rear by nature the largest. Need comments? Each beam requires special exercises. This time. The back beam should be given more attention. This is two. Deltas rest on one of the most complex (and therefore fragile) joints of the body.
So, you can’t train them with extreme weights. It's three. Well, notes. The return will be given by a complex composed of exercises for all beams with special emphasis on the back.
Start with complex exercises
Here is a picture from relativistic physics. Two microparticles meet and "stick together" into one. What is her weight? Less than each individually. Where did everything else go? Nobody knows this yet. Similarly, the laws of formal logic do not work in bodybuilding. You "bomb" each beam with an isolated ruble exercise. Add up and get ... a penny.
An outwardly logical decision to work out the front bundles with arm raises in front of you, the middle ones with side extensions, and the rear ones with tilted extensions, as a result, gives a zilch. You need to bet on serious basic barbell or heavy dumbbell presses. Yes, in parallel with the deltas, the triceps, upper chest and trapezius work here, however, only in “bundle” with other muscles of the delta they receive the largest and deepest nerve stimulation.
How to distinguish "serious" for a beginner basic exercises from "non-serious"? In the basics, two or more joints always work. For example, in the presses - the shoulder and elbow, but in the rises (forward, through the sides and in the slope) - only the shoulder. (See the section "Complex and isolating exercises for deltas").
Include isolation exercises
Isolated exercises should not be considered completely useless. They are suitable for "stretching" one or another weak muscle bundle or consciously placing an emphasis on some bundle. In favor isolated exercises There is another, more important reason. It is known that the muscle grows a large amount of training. It’s like this for powerlifters: I pulled a razik and went home. A bodybuilder needs a lot of reps, a lot of sets. Meanwhile, this mode is frankly dangerous for the joints. With the help of isolated exercises, you can easily “wind up” a large amount of training without wearing out the 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 dilutions to the sides in an inclination. With an increase in the level of fitness, the volume can be increased as follows: 2-4 sets of bench presses, 1-2 sets of side dilutions and 2-4 sets of bent over dilutions. The “classic” scheme is as follows: first presses, then another 3-4 exercises for all beams in 3-4 sets of 10-12 repetitions.
Presses should go first. This is sacred. But it’s not worth it to “get stuck” on one order of isolated exercises. Better to swap them. For example, in one workout you start with the front beam, in another - from the back, and in the third - from the middle. Such a “rotation” does not give an “advantage” to any of them. Otherwise, the one that 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 fell to their lot for a weekly training cycle can easily be excessive. Let's take the simplest example: chest training. There are only solid presses here, directly loading the front bunches of deltas. And what? It turns out that it is necessary to spread different days chest and deltas? No, for beginners, the best solution would be, on the contrary, to combine deltas and pectorals in one workout. As already mentioned, exercises on the chest pretty load and deltoid. It is quite reasonable to take advantage of the moment and immediately load the heated deltas along full program. With this approach, the deltas will have more time to rest. If you still decide to space your chest and shoulders on different days of the week, in no case do not train your shoulders on the eve of a chest workout or the next day after it. In other words, your deltas shouldn't 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 deltoid like the champions. In fact, they all followed the same path. It's hard to come up with something new here. If your delta training program still does not bring the desired result, you need to adjust it for yourself. There is one of two things: either you overload the deltas, or you underload them. There is no third. Overload is easy to diagnose. It usually happens as part of a general stagnation of performance, when you are “breaking down”, there is no drive, poor sleep and appetite. Well, if the mood is fighting, start gradually adding intensity. For the rest, do not touch anything, but in the presses, add weight, and reduce the number of repetitions. And call a friend to help. The fact is that sometimes we cannot develop a real effort in the presses because of a subconscious fear of dropping the weight on our heads. Insurance calms and allows you to focus.
Weapon choice
The shoulders, more than any other part of the body, require perfect technique for each rep. Deltoid and small muscles that rotate the shoulder outward is very easy to injure, and with an injured shoulder, training everything above your belt will go down the drain. Proper technique is the foundation. But besides this, there are also individual features of the shoulder joints. First, try this or that movement with a minimum weight and listen: what if pain appears in the shoulder? If so, drop the exercise. It's not worth the risk. And in general, the main rule of safety in bodybuilding is: stay away from any "uncomfortable" exercise. If somewhere something is wrong, pulls, does not let go, pricks, etc., it is better not to be stubborn. Doesn't work and doesn't need to! There are no essential exercises. You want the ones that feel like they were made for you.
Complex and single-joint exercises
Complex
- Bench press standing or sitting
- Press from behind the head (sitting or standing)
- Dumbbell press (sitting or standing)
- Bench press in the simulator
- Bench press in the Smith machine
Single joint
For the front deltas
- Lifting the bar in front of you
- Lifting dumbbells in front of you
- Lifting in front of you on the block
- Lifting in front of you in the simulator
to the middle deltas
- Lifting dumbbells through the sides
- Lifting dumbbells through the sides on incl. bench
- Climbing through the sides on the blocks
- Lifting through the sides on the blocks from behind
- Lifting through the sides in the simulator
For rear deltas
- Breeding dumbbells in an incline
- Breeding dumbbells lying face down
- Breeding in the simulator for pectoral muscles
- Breeding on upper blocks
- Breeding in the slope on the blocks (one or two hands)
- Breeding in the simulator for the rear deltas
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. Don't forget about correct technique performance 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.
Pump up your shoulders. Option number 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 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.
It's no secret that women are swooning over the classic symbol of masculinity - broad shoulders and narrow hips. Far from all men, nature has awarded such dignity, so they are wondering if it is possible to make their shoulders wider with the help of training.
"Slanting fathom in the shoulders" You can earn money if you work systematically, with full dedication. To achieve a result, you need to know how to make your shoulders wider. Not everyone who puffs in the gym boasts broad shoulders. In order to increase the desired volume, a set of exercises has been developed.
Important Factors
During the majority 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 therefore are prone to injury. During classes, care should be taken to give a load on the deltoid muscles.
Internal muscles are divided into groups:
- Nadostnaya;
- Infraspinatus;
- Small round;
The external ones include the heads of the deltoid muscle: posterior, middle and anterior. Thanks to them, bending, 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 while isolating others as much as possible.
To build shoulders faster, you should work as hard as possible. large quantity muscle fibers. Visitors gyms try different techniques and programs, doing all the exercises at once.
But if you do additional isolation exercises, you can overload the muscles, which will cause injury and stop 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 isolating 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", bench 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 contribute to the growth of muscle mass.
Before training, you should warm up the muscles, all three beams, as well as the muscles of the rotator. The warm-up complex includes breeding dumbbells, lifting them, breeding with expansion. Dumbbells should weigh 3-5 kg, each exercise should be repeated 15 times without interruption.
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 there will be a result.
Main principles:
- All movements should be smooth, jerks should not be made;
- Go down for the same amount of time as it takes to go up;
- The grip should be strong, the body position should be vertical;
- Should not swing;
- On the ascent - inhale, on the descent - exhale.
How can I make wide shoulders on the horizontal bar?
Do the following exercises regularly:
- Straight medium grip. You need to hang on the horizontal bar, bend in the back, bend your legs a little and cross. The distance between the arms should be equal to the width of the shoulders. Pull up by bringing your shoulder blades together. Touch the neck astride chest muscle, and straighten your arms on the descent;
- Reverse medium grip. Grab the bar with an underhand grip and arch your back, legs bent and crossed. Rise up as much as possible, fix the body and bring the collarbones to the neck;
- Narrow reverse grip. Grab from below by arching and crossing your legs. Pulling up, take your shoulders back, touching the horizontal bar thoracic region. This exercise is 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. As you pull up, pull your shoulder blades together, arch your back, and touch the bar with your chest. Elbows should be directed clearly to the floor;
- Wide head grip. The legs and back should be straight, and when lifting, the neck is behind the head. Elbows point to the floor.
Dumbbells
At home, you can make broad shoulders by exercising with dumbbells. Take medium weight dumbbells and do circular motions. Work at a calm pace, without jerking.
