Best shoulder workout ever. How to swing your shoulders: coach's advice

It has long been customary that broad shoulders determine the beauty of the male figure. And this is quite natural, because the wider the shoulders, the narrower the waist, therefore, the figure of an athlete looks as attractive as possible. Shoulder exercises in the gym can be performed using a barbell, and at home, dumbbells are well suited, with which there are also no less useful exercises than with a heavier projectile.

Shoulders are hard to train. This is due to their structure. So, the deltoid muscle is involved in the formation of the shoulder, which, in turn, consists of three bundles - anterior, middle and posterior. Only with the uniform development of all three components of the deltoid muscle, a uniform formation of the shoulder occurs. And this favorably affects the figure of the athlete.

It is preferable to perform basic exercises on the shoulders, which work out the entire delta at the same time. If any of the beams lags behind, it is necessary to deal with its study by performing isolating exercises.

You can train your shoulders both at home and in the gym. But for this you need to have a barbell and dumbbells. Weights must be selected in such a way that in each set it is possible to lift the projectile 8-10 times. This is how you can increase the volume and mass. If the task is to increase muscle strength, you should train with heavier shells. In this case, the number of repetitions will be 5-8. Number of sets 4-5.

Beginners are advised to select and perform one or two basic pushups. Such exercises for the shoulder girdle will allow you to work out and form the deltoid muscle well. As you train, you should add a few isolators, depending on which muscles need additional pumping.

Standing barbell press

The barbell bench press, or "military press" is the main training for the shoulders. Although it mainly affects the middle beam, the other two are also actively working.

Initial position:

• standing. Legs shoulder width apart.
• Take the projectile with a direct grip at shoulder width and raise to chest level.

Technique:

• Raise the projectile up, exhaling at the end of the lift.
• Pause and slowly lower the barbell to chest level while inhaling.

• You should not work with the maximum weight.
• The back is recommended to bend slightly.
• Alternatively, you can perform this exercise with dumbbells.

This is also a basic training for the development of the shoulder girdle. It is performed in a sitting position.

Initial position:

• Sit on a sports bench.
• Bend your back slightly.
• The grip is wide enough.

Technique:

• As you exhale, squeeze the projectile up. The arms should be fully extended.
• On an inhale, lower the bar behind your head.

• You should perform a bench press without jerking. Slowly and smoothly.
• Alternatively, you can perform the exercise by lowering the barbell alternately - to the chest and behind the head.

Many are interested in how to build shoulders at home. Here is another basic exercise for the development of the shoulder girdle. Even if it is not possible to exercise at home with a barbell, then every bodybuilder has dumbbells. So shoulder exercises with dumbbells can be done at home if for some reason it is not possible to visit the gym.

You can pump up your shoulders at home by performing only this bench press. You just need to put more effort into it. This does not mean that you need to increase the weight or number of sets. No, you just need to exercise regularly.

Initial position:

• Sitting on a bench with a back, without arching your back.
• The chin is parallel to the floor, looking straight ahead.
• Dumbbells are at eye level.
• The elbows are turned to the sides and are strictly under the hands.

Technique:

• On the exhale, powerfully squeeze the dumbbells up, bringing them together at the top point, without turning the hands.
• Pause briefly at the top.
• As you inhale, slowly return your arms to the starting position.

• Hands move in the same plane.
• You should not straighten your arms with a jerk at the top point - this adversely affects the elbow joints!
• It is not recommended to lean back and arch your back.

This exercise is a variation of the overhead press with dumbbells, but with the initial position of the hands in front of you. The effectiveness of this bench press is evidenced by the fact that this was the favorite exercise of Arnold Schwarzenegger, who, as you know, reached great heights in bodybuilding. Today, the Arnold Press is a bodybuilding classic.

Initial position:

• Sitting on a bench with a strictly vertical back, tightly pressed against her back.
• Bend your legs at the knees at a right angle, spread them wide and firmly rest your feet on the floor.
• Raise the dumbbells to the level of the neck. Elbows bent at a right angle.
• Turn the brushes with your palms facing you.

Technique:

• As you exhale, squeeze the dumbbells vertically upwards, while turning your hands with your palms outward.
• At the top, the palms should be facing forward. Take a short break.
• While inhaling, smoothly return the dumbbells to their original position, turning your palms in the reverse order.

• Dumbbells are recommended to be taken lighter than usual.
• At the top point, the elbows should not be straightened to the end: leave them slightly bent.
• The press is performed smoothly, preferably without a pause at the bottom point. Jerks and accelerations will cause a load transfer to the spine.

Dumbbell Side Raises

This part of the workout can also be done at home. It is no longer basic, but is aimed at working out the lateral surface of the deltoid muscle.

Initial position:

• Stand up straight and lean forward slightly.
• Take dumbbells and lower your arms down.

Technique:

• Take a deep breath. Spread your arms with dumbbells to the sides at shoulder level.
• In the final position, the back of the projectile should be slightly raised.
• As you exhale, slowly lower your arms back.

You need to try to avoid cheating. Thinking about how to swing your shoulders correctly, direct the load only on them. Cheating includes other muscles in the work and the results are noticeably reduced.

This is an isolated exercise that works the back of the deltas.

Initial position:

• Stand up straight, take the projectile in your hands and lean forward at an angle of 45 degrees.
• Lower your arms with dumbbells down.

Technique:

• Take a deep breath. Spread the dumbbells out to the sides, trying to raise them as high as possible.
• Slowly return your hands to their original position, exhaling.

• At the end point of the exercise, the front of the dumbbells should be slightly tilted forward.
• Keep your back straight, slightly arched at the waist. Rounding the back can lead to injury.

Basic exercises for working out the deltoid muscles, mainly the middle bundle. The trapezius muscles are also involved.

Initial position:

• Stand up straight. Shot below.
• The grip is straight. The distance between the hands is about two fists.

Technique:

• As you exhale, raise the barbell to your chin.
• Hold the projectile in the up position.
• On an inhale, return the barbell to its original position.

• Elbows should always be spread out to the sides and rise vertically.
• Keep your back and neck straight, chin horizontal.
• The bar of the bar should rise exactly to the chin, that is, above the shoulders.
• The weight of the bar should not be an obstacle to proper exercise technique.

Conclusion

Here are the best shoulder exercises. It is enough to include them in your workout and the result will come very soon. The volume of muscles will noticeably increase. When training, your attention should be directed to the muscles being worked out. We should not forget about proper nutrition.

Shoulder exercises at home are best done with dumbbells if there is no special place where you can sit with a barbell. Barbell presses are best done at the beginning of classes, while fatigue is not yet felt.

Now you know how to pump up the deltoid muscles in the gym or at home. The given set of exercises for the shoulders includes both basic exercises and those that will allow you to work out the necessary parts of the delta, giving the shoulders a proportional shape.

Ege-gay honest people, glad to see everyone in good health! Today we are waiting for an article from the “to be continued…” series, or rather, we will highlight the practical side of the issue - how to build shoulders? After reading, you will find out which exercises are the most effective for the shoulders and what training programs can be used to build them up.

So, sit down, my dear, let's start.

How to build shoulders? The practical side of the issue.

Well, we will start, as usual, with the theory ... it's a joke, we have already sorted out the whole theory in the first part of the note, so I highly recommend brushing up on what we talked about there, you can do this by clicking on the link. Before getting to the point - a small lyrical digression. Everything that will be given below applies to both sexes, so the ladies, having studied this information, will be able to build sexy shoulders. I don’t know what your young man thinks, but in the summer in dresses / sundresses on the straps it looks very, very desirable and pleases the eye of our brother, therefore, ladies, you can also take into service all the information presented.

Well, actually, stop pouring water, let's get down to the main part.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Shoulder exercises. The most complete list.
Without further ado, to begin with, I will give a list of all the possible and most effective shoulder exercises. Being in front of your eyes, it will help to diversify the training of the deltas and each time to influence them in a new way.

So, the list of exercises is as follows:

• bench press for the head;
• bench press from the chest - army press;
• dumbbell press up sitting / standing;
• alternating dumbbell press up;
• breeding dumbbells while standing in an incline;
• abduction of the arm at the lower block of the crossover;
• lifting one dumbbell with both hands in front of you;
• alternately lifting dumbbells in front of you;
• rod pull to the chest / chin - pulling the rod;
• breeding hands on the back delta in the butterfly simulator;
• lifting hands in front of you from the lower block of the crossover D-handle.

In the picture version, the prefabricated atlas of shoulder exercises looks like this.

Top best shoulder exercises: research results.

Who wants to do regular exercises in the gym? Yes, no one :). A person always wants the best and looks for it in any field. Scientists, knowing about such a human feature, have identified the very best shoulder exercises, and now we will get to know them.

The detection experiment was conducted at the University of Wisconsin Physiology and involved 10 male volunteers aged 18 before 30 years that performed 10 most common shoulder exercises. Electrodes were placed on each bundle of deltas, which recorded the EMG activity of the muscles.

Research results for all 10 exercises were summarized in tables.

Thus, it was concluded that the best delta beam exercises are (image clickable):

1. front beam - dumbbell press up while standing, 74% MVC
2. medium beam - breeding at an angle 45 degrees facing the bench, 84% MVC
3. back delta - breeding with dumbbells to the sides while sitting, 73% MVC.

The revealed maximum voluntary contractions (MVC) during the performance of various exercises allow you to build your shoulder workouts in the most optimal way, helping the athlete to comprehensively develop the deltoid muscles.

Another interesting study in this direction was conducted by an independent athlete-researcher Bret Contreras (USA).

In fact, if you ask different people in the gym what they think are the best exercises for building shoulders, you will likely get different answers. Therefore, it would be incorrect to talk about the best exercises of Petya Vasechkin or Lena Kosolapova. The most correct and suitable for the majority as the best of the best exercises is the method of determining those using electromyography - the measurement of electrical muscle activity when performing movements. Increased EMG activity indicates an attempt by the nervous system to produce more muscle strength. The measured parameter is MVC - the magnitude of the maximum voluntary contraction, a measure of how hard the muscles can contract isometrically.

During the experiment, we took 10 various shoulder exercises, measured EMG values ​​and identified the best of the best. Here are the data (image clickable) were received (two values ​​indicate average and peak EMG activation during exercise).

In terms of average and peak activity for each muscle part (heads of the shoulder), studies have identified three of the best exercises.

1. Front Delta:
   • average EMG value: seated barbell bench press, seated military bench press, upward angle press;
   • peak EMG value: sitting barbell bench press, standing dumbbell military press, bench press at an angle up.
2. Average delta:
   • average EMG value: cable pull at the block to the face, breeding dumbbells to the sides while standing, bench press behind the head while sitting;
   • peak EMG value: rope pull at the block to the face, breeding dumbbells to the sides while standing, abduction of arms to the side on the block.
3. Rear Delta:
   • average EMG value: cable pull at the block to the face, breeding dumbbells while sitting in an inclination, breeding dumbbells to the sides in an inclination with a pronated grip;
   • peak EMG value: cable pull at the block to the face, breeding dumbbells while sitting in an incline, pulling up the arms to the bar lying at an angle in the Smith simulator.

Conclusions: the best exercises for the front delts are variations of the army press, for the middle / rear ones - the rope thrust and variations of the dilutions to the sides. It is somewhat interesting to see that not the classic bench press, but behind the head, loads the front deltas better, in addition, the pull of the rope handle to the face turned out to be a very effective exercise for both the middle and rear deltas.

Based on the results of the experiments, a comprehensive developmental program for deltas and trapezoids was compiled, which looks like this:

• bench press for the head;
• rope pull at the block to the face;
• abduction of hands to the side on the block;
• shrugs with a barbell.

Actually, let's move on to the training process itself and now consider ...

Top 3 Shoulder Programs

There are a lot of training programs for the shoulders :), we will not analyze them all ... exhaled, we will walk along 3 programs of different directions, or rather for different categories of workers, in particular.

Shoulder training program #1. "Safety".

Designed for those representatives who have certain problems with their shoulders (poor joint mobility, pain during standard exercises, past injuries, etc.). This is not exactly a mass-gathering, but a toning-supporting deltoid training program.

Technical specifications:

• training once a week;
• warm-up before each exercise 1 set on 8 repetitions with 50% burden weights;
• exercises are performed in a superset - one after the other without rest m / y;
• rest m / s exercises is 60 seconds;
• in brackets / a separate column indicates the rate of work with the projectile in seconds (For example, 4-1-2 means 4 seconds takes the lowering of the projectile, 1 pause second and 2 seconds rise).

In the picture so.

The following program is designed specifically for mass entertainers :), i.e. wishing to totally increase their shoulders.

Shoulder training program number 2. "Massanabornaya on the shoulders."

The main goal of the program is the development of all three bundles of deltas and the construction of large, spherical deltoids.

Technical specifications:

• training 2 times a week with a distance from each other 3-4 day;
• 45 seconds;
• Before each exercise, a warm-up is performed, consisting of 2 -x leading approaches (with minimum, minimum +25% burden weight) on 8-10 repetitions.

In a tabular version, the program looks like this:

In the picture so.

Well, for dessert, especially for the beautiful half of humanity.

Shoulder training program number 3. "Sexy shoulders"

The main goal of the program is to give the shoulders muscle tone, expressiveness and some roundness.

Technical specifications:

• workout 1 once a week;
• rest m / y approaches is 60 seconds;
• Before the start of the complex, a general shoulder warm-up is performed.

In a tabular version, the program looks like this.

In the picture so.

Well, that seems to be all that I would like to report on, we will gently round off.

Afterword

Today we figured out how to build shoulders? Now you have a completely complete theoretical and practical guide, there is only one thing left - to act! Therefore, we blow into the hall and put the theory into practice, go ahead!

PS. and what secrets in shoulder pumping do you know, share in the comments.

P.P.S. Attention! 21.06 it became possible to send questionnaires for food and drink. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

The muscles of the shoulders are partially loaded during basic exercises on the arms and back, but this load is not enough for their high-quality and rapid growth. Only training will help to work them out properly, at the beginning of which the shoulders will be loaded in a complex, and then in isolation.

If you're trying to bulk up your shoulder muscles, it's mostly about increasing the size of your deltoid muscles. Due to the complex mechanism of work on the deltas, it is impossible to give as serious a load as, for example, on the pectoral muscles. When isolating the muscles of the shoulders when doing exercises, remember that the load must be increased gradually. It is important not to overdo it so as not to get injured.

How to swing shoulders

Seated Dumbbell Press

An exercise that can be safely advised to beginners or those who are only concerned about the volume and strength of their shoulders. It is also quite suitable for warming up the muscles before performing more complex exercises.

Standing barbell press

A classic exercise for pumping the deltoid muscles, the implementation of which is fundamentally important for the harmonious development of the muscles of the whole body. It makes it possible to implement the principle of load progression.

Standing barbell row to the chin

Loads the trapezius, anterior and middle deltoid muscles. At the same time, the wider the grip, the greater the load transfers from the trapezius muscle to the deltas.

When performing the exercise, the back should be flat, the elbows lead the movement. Do traction slowly, properly feeling and working through the deltas and trapezoid. At the top, your elbows should be above your shoulders. After that, just as carefully and slowly return the barbell to the lower position.

Raises (swings) of dumbbells through the sides while standing

Exercise for advanced athletes. Tilt your body forward slightly, lower your shoulders as low as possible. Thumbs during the exercise should look down. Do swings with all care so as not to injure the deltas.

Wide grip pull-ups

The deltoid muscles are involved in a complex way. In addition to the deltas, the trapezius muscle and arm muscles will be loaded.

Pumped up shoulders make men visually larger and more attractive. Properly applied efforts in the end will justify themselves by 100%. Train and achieve your goals.

Strong shoulders make the arms embossed, emphasize the biceps and triceps, help upper body look toned and athletic. We bring you the best shoulder exercises with dumbbells for women that you can do both at home and in the gym.

In the formation of the shoulder, one main muscle is involved - the deltoid, and the trapezius muscle also forms the back of the shoulder. It should be noted that the shoulders are one of the most difficult parts of the body in terms of physical development. This is due to the complex structure of the deltoid muscles, which consist of 3 bundles: anterior, middle (lateral) and posterior. The front beam is responsible for raising the arms in front of you, the middle beam is responsible for spreading the arms to the sides, the back beam takes the arms back.

Part of the exercises on the shoulders help to include several muscles at once: these are the so-called basic exercises. These include standing or sitting dumbbell presses, so they should definitely be included in your strength training. You can add to the basic exercises and insulating that work only one muscle group.

To train your shoulders, do the selected exercises in 4-5 sets of 12-15 reps. Select the weight of the dumbbells in such a way that you can do the desired number of repetitions. The dumbbell shoulder exercises listed below can be done at home or at the gym. The deltoid muscles are very easy to injure, so be careful when exercising.

Shoulder exercises with dumbbells

1. Dumbbell bench press with a direct grip standing or sitting

The dumbbell press is a basic shoulder exercise, always include it in your main workout. The dumbbell press predominantly engages the middle delts, but the front and back also take part in its execution. The exercise can be done standing or sitting.

Stand straight, feet shoulder-width apart, dumbbells are taken in hands with a direct grip and raised at eye level. Raise the projectile up, exhaling at the end of the lift. Pause briefly and lower your arms back to the starting position.

Sit on a bench, hold the dumbbells with an overhand grip at eye level. Raise the projectile up with an exhalation at the end of the lift. Pause and return to the starting position.

• Main working muscles: front and middle deltas
• : triceps

2. Dumbbell bench press with neutral grip standing or sitting

The dumbbell press with a neutral grip helps to engage the front delts to a greater extent. This shoulder exercise with dumbbells can be done either standing or sitting. There is also a variant of execution with alternately raising and lowering the hands.

Feet shoulder-width apart, dumbbells raised at chin level with a neutral grip. As you exhale, lift the projectile vertically upwards, take a short pause, while inhaling, return to the starting position.

Sit on a chair, back straight, dumbbells raised at chin level with a neutral grip. Raise the projectile up as you exhale, after a short pause, return to the starting position.

• Main working muscles: front and middle deltas
• Additional working muscles: triceps

3. Breeding arms to the sides with dumbbells standing or sitting

This shoulder isolation exercise with dumbbells involves the middle delts.

Stand straight, feet shoulder-width apart, body slightly forward. Bend your arms and legs slightly. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. Return to starting position.

Sit upright on a bench with your elbows slightly bent. As you exhale, spread the dumbbells to the sides, trying not to change the angle at the elbows. Return to starting position.

• Main working muscles: middle deltas

Another isolating exercise, only now for the back delt. Sit on the edge of the bench, tilt your body forward. As you exhale, spread your arms to the sides until parallel with the floor, arms slightly bent at the elbows. After a short pause, return to the starting position.

• Main working muscles: rear delts

Isolation exercise for the back delt. Lie horizontally on a bench on your stomach, arms with dumbbells down, elbows slightly bent. As you exhale, raise your arms to a position parallel to the floor, without changing the angle at the elbows. On an inhale, lower to the starting position. You can change the angle of the bench to include new muscle groups.

• Main working muscles: rear delts
• Additional working muscles: middle deltas

This is an isolation exercise with dumbbells for the front and middle delt. Stand straight, feet shoulder-width apart, dumbbells are taken in hands with a direct grip. As you exhale, raise the projectile in front of you to a position until your arms are parallel to the floor. On inspiration, we return to the starting position.

• Main working muscles: front and middle deltas
• Additional working muscles: trapezium, pectoral muscles

Basic shoulder exercise with dumbbells. Stand straight, feet shoulder-width apart, hands with the projectile lowered and located near the hips in front. Raise the dumbbells up to the level of the chin, the dumbbells should remain parallel to the floor. Make sure your elbows are higher than your hands. Hold your hands at your chin for a second and lower them down.

• Main working muscles: middle deltas, trapezius muscle (trapezius)
• Additional working muscles: front delts

The trapezius muscle is also involved in the formation of the relief of the shoulders. Shrugs are one of the effective exercises for the trapezoid. Stand straight, feet shoulder-width apart, dumbbells in your hands at your sides. As you exhale, raise your shoulders as high as possible, then as you inhale, lower them back to the starting position.

• Main working muscles: trapezius muscle (trapezium)
• Additional working muscles: middle deltas

Before doing shoulder exercises with dumbbells at home or in the gym, be sure to warm up your muscles. Shoulders prone to injury, so follow the technique of performing exercises and do not force the load. See also a selection of the best chest exercises with dumbbells.

The 7 shoulder training programs given in the article will help you figure out what exercises you can pump up the deltas. Each set of exercises on the shoulders will help pump the entire shoulder girdle and work out all the bundles of the deltoid muscles and separately, the middle, front and back.

There are no 2 people who would train exactly the same and pump up big shoulders. Each athlete performs a different sequence of exercises, number of approaches, uses different weights and length of rest periods. This article will help you figure out how to pump up your shoulders in the gym or at home for everyone.

Individuality is an inherent property of a person, and there is nothing wrong with that, but it imposes restrictions on how to pump up the deltoid muscles of an individual person. Some principles and approaches make training better, especially when it comes to the question of how to build shoulders quickly. Therefore, I have compiled 7 really effective sets of exercises for the shoulders, each of which will tell you how to swing your shoulders for relief, width and mass.

Please note that the order of exercises, weights, number of repetitions and volume can be changed to find the best way for you to pump up the deltoid muscles. Once you've found a workout that's right for you, follow it for 4-8 weeks and then return to your regular routine or try another one from this list.

Notes:

• Below, we will mainly talk about how to pump up your shoulders in the gym, but some of the programs are well suited for training at home.
• The given sets of exercises do not include a warm-up. As you warm up, do as many reps as you need, but never reach muscle failure.
• Choose a weight that will allow you to reach muscle failure for the prescribed reps. This will be the correct pumping of the shoulders in order to involve the maximum number of delta muscle fibers in the work and achieve muscle growth.
• If you're training with a partner, do a few forced reps on your heaviest set of overhead presses. If not, on the last set of each exercise, do a dropset, reducing the weight by about 25% when muscle failure is reached. In total it needs to be reached 2 times.

How to build big shoulders: mass training

Purpose: building up all delta bundles

The most effective method of how to build shoulders in the gym is to work with large weights, but you need to approach the training in the right way so as not to get injured. To do this, you need to warm up well and follow the technique of performing exercises.

To build shoulder mass, always start your workout with the most difficult exercises (in this case, overhead presses) that allow you to lift more weight. Then do single-joint exercises for each of the three bundles of deltoids: anterior, middle, and posterior. This will set the stage for your muscle building work if you maintain your overall training volume.

When we swing our shoulders, we can complicate training in several ways. For the overhead press, start by using dumbbells, which are notoriously difficult to balance and allow for a greater range of motion than a barbell. You will also do the reverse pyramid as it allows you to do more sets with muscle failure. For the first 2 sets, you will be using fairly heavy weights in a low rep range (6) to build strength. As fatigue accumulates in subsequent sets, reduce the weight by about 5 kg. Do the last 2 heaviest sets with a spotting partner so you can keep the technique.

Because the front delts do a lot of work on the chest and the middle delts take the brunt of the weight on the overhead press, the rear delts are often small and weak. In this workout, shoulder pumping occurs in a condition where you have a lot of strength in reserve. At the same time, don't be afraid to change the order of the single-joint exercises based on your weaknesses. If you think that all your delta bundles are developed in proportion, just do these exercises in a different order for each workout.

Shoulder weight training program

1. Overhead dumbbell press - 4 sets of 6,6,8,10 reps (2 minutes rest)
2. Barbell pull to the chin - 3 sets of 8,8,10 reps (2 minutes rest)
3. 3 sets of 8,10,12 reps (1 minute rest)
4. Lifting the bar overhead on straight arms - 3 sets of 8,10,12 reps (1 minute rest)

How to pump up embossed shoulders

Purpose: definition of deltas

Here you will learn a good way to pump up deltas with drawing individual fibers. Lifting light weights for high reps is no longer considered the best way to achieve delt definition. First of all, this shoulder workout in the gym is aimed at stimulating muscle growth (moderate weight in a moderate rep range). To increase the number of calories burned during and after training (the effect of post-workout oxygen consumption), high volume is used in combination with supersets. Here you will move faster and feel a real burning sensation in your muscles. Now you know how to pump up muscles so that they are not only embossed, but also the so-called "cut" appears.

Shoulder Relief Workout

1. Army bench press - 4 sets of 8-12 reps (2 minutes rest)
2. Breeding dumbbells to the sides while standing - Superset:
3. Breeding dumbbells to the sides while sitting in an incline -
4. 3 sets of 10-12 reps (no rest)
5. Pull to the chin in the crossover - 3 sets of 10-12 reps (60-90 seconds rest)
6. 3 sets of 10-12 reps (no rest)
7. Breeding arms to the sides with an expander - 3 sets of 10-12 reps (60-90 seconds rest)

How to build shoulders fast

Purpose: mastering the technique and extraneous solid foundations for further training

This complex consists of a bench press and single-joint exercises for each bunch of deltas. Start with a machine to learn the moves before moving on to free weights, which are best for building muscle.

Start lightly and focus on proper technique. Add weight only when you can fully control the movements.

Training program

1. Breeding dumbbells to the sides while standing - 3 sets of 12 reps (60-90 seconds rest)
2. Raising your hand in front of you in a crossover - 3 sets of 12 reps (60-90 seconds rest)
3. Breeding hands in the simulator "butterfly" - 3 sets of 12 reps (60-90 seconds rest)

How to pump up the average deltas

Purpose: building up the middle deltoid muscles

In order for the shoulders to become wider, it is necessary to develop the middle bundles of the deltoid muscles. This will also allow the waist to visually appear narrower and start a wide shoulder girdle. The emphasis in this program, of course, is on exercises for the middle deltas.

You will perform them at the beginning of the workout, when the energy is at its highest level. You can alternate this program with a more balanced delt workout (for example, for mass) during your weekly split.

A set of exercises for the middle deltas

1. Bench press overhead sitting - 4 sets of 8 reps (2 minutes rest)
2. Barbell pull to the chin - 3 sets of 8-10 reps (60-90 seconds rest)
3. Breeding a dumbbell to the side with one hand -
4. Breeding dumbbells to the sides while standing - 3 sets of 10-12 reps (60-90 seconds rest)

How to pump up the rear deltas

Purpose: building up the posterior deltoid muscle bundles

The posterior deltoid bundles often lag behind not only beginners, but also advanced bodybuilders. Simply put, they don't get as much stimulation as the front and middle delts, which are involved in chest exercises and shoulder presses.

To develop your rear delts, do this set for 4-8 weeks, or alternate it with a more balanced shoulder workout.

A set of exercises for the rear deltas

1. Press from behind the head -
2. Breeding dumbbells to the sides while sitting in an incline - 4 sets of 8 reps (60-90 seconds rest)
3. Breeding hands in a crossover - 3 sets of 10 reps (60-90 seconds rest)
4. Breeding hands in the simulator "butterfly" - 3 sets of 10-12 reps (60-90 seconds rest)

How to pump up the front deltas

Purpose: building up the anterior bundles of the deltoid muscles

If you train your chest often, then you probably already have well-developed front deltas. After all, they are involved in all bench press exercises, especially when performing them in an incline. However, relatively weak anterior deltoid muscles can hold back the process of building pectoral muscles. This exercise is designed to correct this situation.

There should be at least 48 hours between a chest and shoulder workout so that the muscles can fully recover.

A set of exercises for the front deltas

1. Seated overhead press - 4 sets of 8-12 reps (2 minutes rest)
2. Arnold press - 4 sets of 8-10 reps (2 minutes rest)
3. Lifting dumbbells in front of you - 3 sets of 10 reps (60-90 seconds rest)
4. Raising your hand in front of you in a crossover - 3 sets of 10-12 reps (60-90 seconds rest)

What to do if shoulders do not grow

Purpose: preliminary fatigue of the deltas

Triceps can sometimes be a limiting factor in shoulder training, especially in bench presses. If these muscles always give out before you work your shoulders properly, you will never be able to bring the delts to muscle failure and pump up the shoulders in multi-joint exercises. The practice of pre-fatigue is designed to correct this situation. This is the best way to properly pump up a lagging muscle. Here, you first tire the delts with single-joint exercises, and then perform overhead presses when the triceps are full of strength. So the delts must reach failure before the triceps do.

At the start of your workout, don't be tempted to move up to heavy weights as this will put extra stress on your elbow joints. Also, if by the time you get to the multi-joint exercise, you feel very tired, do it in the simulator. That will be a little safer.

Training program

1. Pulling the lower block to the side with one hand - 4 sets of 8-10 reps (60-90 seconds rest)
2. Lifting the bar in front of you on outstretched arms - 3 sets of 10 reps (60-90 seconds rest)
3. Breeding hands in the simulator "butterfly" - 3 sets of 10 reps (60-90 seconds rest)
4. Overhead press in the simulator - 3 sets of 8-10 reps (2 minutes rest)
5. Barbell pull to the chin - 3 sets of 10-12 reps (2 minutes rest)