Shot from the film "The Incredible Hulk"
Inflated shoulders make men visually wider, for women, well-designed deltas (another name for shoulders) create an excellent illusion of a narrower waist.
In fact, it is the “shoulder-hips” ratio that forms that very magnificent proportion that everyone talks about so much - the hourglass. It looks good on both men and women.
Before proceeding with the review of the best delta exercises, it is still necessary to understand the anatomy of the shoulder joint.
Therefore, in the next few paragraphs - the theory we need to understand how to “pump” our deltas in general, because the technique of basic movements is the key to success on the way to rounded and embossed shoulders.
First of all, it is important to remember that the shoulder joint is the most mobile joint, providing most of the movements of the shoulder girdle. It allows you to move your arm forward/backward, from side to side to rotate it in and out, move it along the body from front to back, counterclockwise and clockwise rotation. It is also worth remembering that the shoulder joint is also the most fragile, which is why it is very prone to injury.
It's simple: the deltoid muscle is the shoulder. Her, this muscle, can be divided into three bundles:
Participate in lateral abduction of the arm during external rotation of the shoulder. In shoulder flexion, their role is small, but they help the pectoralis major muscle (the elbow just below the shoulder) in this movement. Contribute to the muscles: subclavian, pectoralis major and latissimus dorsi with internal rotation of the shoulder.
They are involved in the lateral abduction of the shoulder when it is in internal rotation and in the horizontal abduction with its external rotation, but practically do not participate in the horizontal extension of the shoulder (during its internal rotation).
They take a large part in horizontal extension, especially due to the small participation of the latissimus dorsi muscle in this movement in the horizontal plane.
Other horizontal extensors - the infraspinatus and small round muscles - also work together with the posterior portion of the deltoid muscle as external rotators, as if in contrast to the internal rotators - pectoralis major and latissimus dorsi.
The posterior portion of the deltoid muscle also plays a large part in the hyperextension of the shoulder, with the support of the long head of the triceps.
With the theory finished, we pass to practice - exercises.
By nature - bench press. According to the degree of involvement of the joints in the work - basic (multi-joint).
The most common exercise for the front delt.
Technique: we take the barbell in our hands from the floor / from the racks, throw it / place it at chest level, laying it exactly on the collarbones. On inspiration, we lift the bar above our head, on exhalation we lower it to the starting position - on the chest.
I recommend moving the bar slightly behind the head at the peak of the positive phase (when the bar is at the very top), as weightlifters do, because then the load on the shoulder muscle is maximum, and the ligament suffers less damage from the load.
Watch your back in the exercise - do not bend it too much so as not to overload the back extensors and not overstrain. And do not push the projectile (by sitting down at the moment of lifting) - this way you will not hit the muscle we need with a load.
Do 8 to 10 reps per set. The exercise is basic, because a large number of repetitions will simply tire not only your shoulders, but also the synergistic muscles (auxiliary muscles) - and also overload the stabilizers - the abdominal muscles and the very extensors that I mentioned earlier.
By nature - also bench press. According to the degree of involvement of the joints in the work - basic.
Technically, the exercise is very similar to the military press, but there is one key difference and one minor one. Secondary - our position is now sitting, which means that the ability to shvung the barbell (lift it with the help of a squat with our feet) is definitely excluded.
The key difference is that we raise the projectile from behind the head and lower it similarly behind the head. This manner of execution allows you to stretch the front delta a little more, BUT (!) Follow the technique very carefully!
All movements from behind the head are a colossal load on the rotational (rotator) cuff of the shoulder, which, in turn, is very fragile. Hence another important point: in this exercise, take less weight, and do more repetitions, then the risk of injury will be minimized.
By nature - bench press. According to the degree of involvement of the joints in the work - basic.
The exercise is not much different from the previous one. The only difference is that we have dumbbells in our hands, which means that it will become a little more difficult to stabilize (control) the weight, as a result of which the front delta will load better and more pointwise.
In addition, dumbbells allow you to increase the range of motion. Try not to lower the elbow joint much, it should not be significantly lower than the shoulder joint at the peak of the negative phase (during lowering). In terms of breathing, everything is similar to the previous exercises.
It is also advisable to take the whole thing a little less, and vary the range of repetitions from 10 to 20.
An excellent exercise to “finish off” the front delta. Technically, it's as simple as possible.
Starting point: dumbbells lowered, standing straight, feet hip-width apart. On inspiration, we raise the dumbbell in front of us “to the horizon” (the level when the shoulder, elbow and wrist joints are extended in one line parallel to the floor). As you exhale, we lower the dumbbell into the original exercise.
Despite the fact that the exercise is swing by nature, it should be performed as controlled as possible. In addition, due to the fact that the movement is isolated, you should not lean on heavy weights - it is fraught with injury.
Take light dumbbells, perform a large number of repetitions - from 15 to 20. By the way, when doing hands, you can either alternate or do both at once.
By nature - flywheel. According to the degree of involvement of the joints in the work - isolated (small-articular).
Perhaps the best exercise for the middle bundle of deltas. It is precisely this that allows us to acquire round, spherical shoulders that make us wider.
There are an incredible number of options for the technique of this exercise: someone suggests making the movement as controlled as possible, someone suggests in the positive phase (during lifting) to slightly throw the dumbbell, and already in the negative phase to lower it under control. I will tell about the exercise through the prism of classical technique.
Place your feet hip-width apart, dumbbells in the starting position lowered.
On inspiration, take the dumbbells to the side to such a level that the shoulder is slightly above the elbow, and the elbow is slightly above the hand, then the innervation (turn-on) of the middle bundle of deltas will be maximum.
As you exhale, lower the dumbbells to the starting position.
Let me remind you that the exercise is also isolated, so chasing weights in it is a counterproductive idea, since the middle bundle of deltas is itself small and weak, and therefore often calls for help small stabilizers and the main synergist (auxiliary muscle) - trapezium.
Stabilizers and auxiliary muscles will instantly connect if you overestimate yourself and your shoulders, taking heavier dumbbells, and also try to unload our medium bundles to the maximum.
So do high reps (15 to 20) with moderate weights.
By nature - traction. According to the degree of involvement of the joints in the work - basic.
The pull of the bar to the chin, or as they say in weightlifting - broach, is a popular exercise and is also often used in the gym.
But you will reasonably be surprised why the basic exercise comes after the isolated one, and not vice versa, as it always happens? The answer is in this - the basic exercise. And this means that, being fresh on the middle bunches of deltas, we will want to take more weight, which means that our technique will suffer, from which the middle bunches of deltas will receive insufficient load.
With pre-tired furnaces, we will not be able to take a lot of weight, which means that we will perform the movement skillfully and fully load the middle beams of the deltas. Everything is simple!
Technically, it is also not quite simple, because you need to pull the bar carefully, without casting, and the amplitude of movement should be moderate.
Our starting position: we hold the barbell in lowered hands. While inhaling, we pull the bar to the chin line, without taking the projectile far from the body. We bring to the peak of positive amplitude (upward movement) - the elbows and shoulders are at the same level, and then on the exhale we lower it until the arms are fully extended.
The same nuance regarding the weight of the projectile - the bar should not be heavy. Otherwise, you will “miss” the middle deltas and be sure to load the same trapezius, moreover, load them as if they were agonists in this exercise (the main muscle group, not the auxiliary one).
By nature - flywheel. According to the degree of involvement of the joints in the work - isolated.
Finally, we came to the most UNpopular beam of our deltas - the back. Few people in the hall pay due attention to it, and it is this beam that makes our shoulder harmoniously developed.
Starting position - the dumbbells are lowered, our body is tilted forward in order to shift the emphasis of the load precisely to the rear beams.
On inspiration, we take the dumbbells to the sides so that the elbow joint is almost equal to the shoulder joint.
At the peak of the positive phase, in no case do we reduce the shoulder blades so that instead of the shoulders we do not involve the latissimus dorsi muscles in the work.
As you exhale, return the dumbbells to the starting position under control.
The back is in a neutral position - we do not bend or twist the spine, the legs are slightly bent at the knees.
I think it has become quite obvious that any swing movement to a small beam is a neat and targeted job, in other words, we take moderate weights and perform a large number of repetitions.
By nature - traction. According to the degree of involvement of the joints in the work - isolated.
Despite the fact that the movement is traction, it still remains isolated, that is, work in progress in one short movement in one joint - the shoulder.
Moreover, this exercise is low-joint, but significant weight can be taken here, because the back delta can pull a lot and willingly, it’s not for nothing that it is a synergist (auxiliary muscle) in almost all traction movements, including pull-ups and deadlifts.
Starting position: the body is tilted forward, the dumbbells are at the hips, the arms are slightly bent at the elbow joint.
While inhaling, we take our hands back, leaving our arms also slightly bent at the elbows.
In no case do we reduce the shoulder blades so as not to shift the load vector to the back.
As you exhale, return the dumbbells to their original position.
As I mentioned, you can take more weight here than in swings, but the rep range should also be kept high, as the back delt loves volume work.
So, in total, we got 8 exercises for the shoulders. This list is more than enough to build massive deltas.
But do not forget about what I mentioned at the beginning of the article: the shoulders are a very fragile muscle group, and therefore you need to approach their training as responsibly as possible.
Thoroughly warm up, take a balanced approach to the choice of working weights, control the technique of performing exercises, and then success awaits you!
Read us, talk about us, live long and prosper. Thanks for attention!
By the way, we recently debunked . Are you sure you know what it looks like? proper nutrition? So, most likely you are wrong!
Shoulder workout - The best way widening the back and creating a V-shaped figure. Pumping the deltoid muscles allows you to strengthen the shoulder joint, allowing you to perform pull-ups and other exercises on the back with a lot of weight. In addition, shoulder exercises increase the range of motion of the arm joints - which is extremely important when performing.
In order to pump up the shoulders, it is necessary to work out the deltoid muscle from different angles - which is why there are many different exercises for the shoulders, performed both with a barbell and with dumbbells. However, it is important to remember that the shoulder joint is considered one of the most fragile. Even a minor shoulder injury will lead to a ban on any exercise involving lifting weights with your hands.
The basic shoulder exercise is the barbell or dumbbell vertical press. Also, for training the deltoid muscles for mass, the barbell pull to the chin (or alternating dumbbell lifting) is effective - the exercises develop the rear and middle bundles of the deltas, making the back visually wider. Swings and lifts to the sides, in turn, give the shoulders roundness and volume.
The deltoid muscle of the shoulder consists of three bundles - anterior, posterior and lateral. Each of them is responsible for performing a certain type of movement. The front and front of the middle beam perform the pressing functions, the back of the middle beam and the rear delta are responsible for the traction functions. The middle delta has the largest volume, so it is she who, as a rule, is given priority in training.
Also, the muscles of the shoulder of the pasto are associated with the muscles of the upper back and the trapezius muscles. That is why proper shoulder training should be based on varying exercises and working out muscles from different angles. The key is to focus on technique and use moderate weights, as the shoulder joint is extremely easy to damage.
The best and most effective exercise for pumping the shoulders and increasing the strength of the deltoid muscles is the bench press. Note that this exercise is one of the five important for the complex development of the muscles of the body. A variation of it are the vertical shoulder presses, such as seated or standing dumbbell presses.
Proper execution technique involves maintaining the press in conscious tension. This will help balance the load while strengthening the core muscles. Raising the bar up is carried out on the exhale, during the movement the triceps look straight ahead. The shoulder joint should always be in the joint bag - you should feel that the shoulder is always supported.
Basic exercises on shoulders:
A shoulder exercise program should combine both a barbell and dumbbells. The main advantage of exercises with dumbbells is the ability to focus on the symmetry of the muscles - that is, to evenly develop the deltoid muscles and pump the muscles of the shoulder girdle at different angles. Standing barbell presses increase mass, and dilutions create volume.
In this case, the best exercise to increase the volume and mass of the muscles of the shoulders is considered to be the pull of the bar to the chin. By developing the back and middle bundles of deltas, it quickly makes the back visually wider. The wider the grip on the bar, the more load is transferred from the trapezoid to the deltas - experiment and choose the grip that suits you best.
The effectiveness of the rod pull to the chin exceeds the various lifts of dumbbells in front of you and to the sides. A variation of the exercise is the alternate lifting of dumbbells to the chin. Take dumbbells in both hands, but pull only one to the chin. The second dumbbell should act as a balance and counterweight for a better distribution of the load on the muscles of the shoulder girdle.
It is better to leave the pumping of the shoulders for the second half of the workout in the gym - the strength exercises of the first part of the training will prepare the joints for the upcoming loads. The workout itself should consist of basic and 2-3 isolating exercises for the shoulders with dumbbells (for example, pulling the dumbbell to the chin and dilutions of the dumbbells to the sides).
Vertical dumbbell or barbell shoulder presses are performed in 3-4 sets of 7-10 repetitions each with a mandatory preliminary warm-up of the joints and proper rest between sets. Each isolating exercise is performed in 2-3 sets and 10-15 repetitions with an average working weight. Shoulder training is recommended no more than 2 times a week.
In addition, the shoulders do not combine well with the training of the muscles of the back and chest, since in all cases powerful work of the hands is required. The most common “shoulder day” is leg day. In addition, the shoulders can be combined with biceps or triceps training.
 | Seated Dumbbell PressThe advantage of training shoulders with dumbbells is the variability of the grip. For example, if the dumbbells look at each other, the load on the shoulder joint is reduced. |
 | Exercise for training the anterior bundle of shoulder muscles. Dumbbells are recommended to be lifted alternately - it is easier to control the technique. |
 | The best exercise for the shoulders, increasing their volume and giving roundness. In addition, the trapezius muscles are also involved in the work. |
 | Exercise for the lateral bundles of the deltoid muscles. While doing thumb looks down, and the shoulder joint is fixed in one position. |
 | Mahi with dumbbellsThe body during the exercise is slightly tilted forward, the shoulders are lowered as low as possible - imagine that the trapezius muscles are pressed against the back. |
A superset is a combination of two different exercises by alternating their performance. The shoulder muscles respond extremely well to this training strategy. It is recommended to combine the pumping of the front and rear deltas, as well as two exercises for the middle part of the deltas. In addition, as an advanced training technique, you can use trisets, working through all the deltas in one intensive approach.
In turn, a drop set is a decrease in working weight and an increase in the number of repetitions from approach to approach. In each approach, up to 20-25% of the weight is dropped, in total 6-8 sets of the exercise are performed without a break. The drop set and the associated pumping is the best way to end a shoulder workout. and, as a rule, each dropset workout is performed on different bundles of deltas.
Shoulder muscle training should be based on a combination of heavy vertical presses (for example, a barbell press) and isolation exercises with dumbbells, performed with medium weight and with perfect technique - this will both develop the deltoid muscles evenly and minimize the risk of injury (the shoulder joint is one of the most fragile).
Progressing from beginner to intermediate means more working weights and more isolation exercises. Described below shoulder weight training of 5 sets of exercises for different bundles of the deltoid muscles, which will improve performance.
No part of the body functions as well as the shoulders. To some extent, they take part in the training of the pectoral muscles, back muscles and even triceps - usually this happens when you do basic shoulder exercises.
Since the fragile ball joints of the shoulder can be easily injured in various ways, prolonged intensive training with heavy weights on the shoulder girdle will negatively affect them, even if you are careful. This is why for an intermediate level workout, you need to balance the total number of sets and enough recovery time so that the deltoids do not overload.
These are just some of the factors to consider when we're rocking our shoulders as we transition from beginner to intermediate shoulder training. This applies to both men and women. In the past, you probably did two exercises three times a week. But to build huge shoulders, you will most likely do four exercises four times a week or so. After more work and more intense training, it will simply take more time to recover.
Shoulder training for mass - video tips from the champion
While a beginner can stick with the shoulder work that is bundled into interval training, the intermediate should not only add weight, but introduce better exercises and more variety into their regimen and use more than just basic shoulder exercises to keep gaining mass. As a rule, beginners give up quickly, as training loses effectiveness after 6-8 weeks. Therefore, you should make some adjustments to your shoulder mass training, especially when choosing exercises, in order to keep progress. This is where a more inventive approach can make a difference in how far you get, not just longer and more exhausting training.
Let's take a look at some shoulder exercises that are meant for amateurs. Since they are different, you can choose the one for yourself.
Amateur levels of training, both shoulders and other parts of the body, should include the following important concepts:
At this point in your training it's all about building a base by doing the best exercises (bench presses and dumbbell swings) the best option for pumping the shoulders there will be some variations of the overhead press. Some variations, including the dumbbell press, are more difficult to do if you haven't done it before. There are a lot of questions regarding the correct technique for barbell or dumbbell presses in order to train the shoulders for mass and not damage them. Master this exercise because it will be the backbone of your overall shoulder training for your training career.
Seated Dumbbell Overhead Press
You may not find a warm-up necessary for a beginner, but it will become more important as you increase the weight you work on, as you push your shoulders to the max. Simply put, you will be able to lift more weight if you have done a few simple exercises before. As you get closer to the working weight, rotate the workout towards a slightly higher weight (muscle failure at about 6 reps) than usual (failure at 8-12 reps). Best time for the bench press of large weights - the very beginning of the workout, when you are full of strength and muscle failure is still far away.
While many programs are built on a pyramid in which you train with progressively heavier weights for each successive set, the examples below are based on reverse pyramids where you need to perform an exercise to failure while reducing the weight of the barbell or dumbbell on each successive exercise. . After a good warm-up, immediately do 1-2 sets with heavier weight, reducing the weight in the following sets, taking into account the accumulated fatigue. Reduce the weight by about 5-10 percent so that the exercises on the shoulders are performed at maximum intensity and in the indicated number of repetitions.
After the bench press, finish your workout with a single-joint exercise, which will allow you to work out each bunch of deltas: front, middle and back.
For higher performance, the workout should be completed with a muscle pump. The end of the workout, working out the lagging groups is the only one that does not follow the standard protocol for performing multi-joint exercises.
For each option for working out the shoulder, follow the rules:
These basic exercises are based on two multi-joint movements. The bench press is more difficult because the whole body is involved. When bringing the neck to the front of the head, the elbows rise slightly, so the press is effectively aimed at the front and middle bundles of the delta. If you have shoulder problems, don't lower the bar behind your head.
The seated dumbbell press allows the elbows to go straight along your body, effectively targeting the middle beam, which gives you visual width. This is where the rep interval starts to shift a bit (lighter weights), which provides a different training stimulus than the first exercise.
The last two movements are single-joint in nature, which is reflected in the higher rep patterns. One is aimed at working out the anterior beam, the other - the back, completing a balanced workout of all three heads of the shoulder. Remember that you were following the reverse pyramid principle and your first exercise was targeting the lower hypertrophy range (reaching failure at .6-8 reps) for a little more stimulus. This shoulder mass training program is a reverse pyramid and will allow you to perform more complete sets for maximum muscle loading. Pumping shoulders to the mass begins with this program.
Shoulder Workout 1 - General
1. Army press
2. Seated Dumbbell Press
3. Lifting two dumbbells in front of you
4. Divorce of dumbbells to the sides while sitting with a tilt of the body
When doing the seated bench press, point your elbows forward, which will engage your front delts more effectively. Every time you lower the bar in front of you, you get additional front shoulder activation. Perform all the exercises in the shoulder gym with the highest quality technique, even if this means reducing the working weights.
Because the starting position requires your elbows to be in front of your body, you get a lot of front delt stimulation with the Arnold press. The rep range is much higher, so the first two movements are performed with different intensity(with fairly heavy as well as moderate weights).
For the front deltas, there are many single-joint exercises. The rope lift from the front proved to be one of my favorites. It focuses better on the middle delts to ensure a balanced workout. You could replace it with a rear delt dumbbell row if that bun needs more attention.
Shoulder Workout 2 - Front Delt Focus
1. Army bench press
2. Arnold press
3. Thrust in the block in front of you
3. Divorce with one hand dumbbells to the side
Most of us want to prioritize the middle delts when exercising our shoulders because they make the V-tape look bigger. This is a workout that really focuses on them. Every time the elbows go along the line of the body, you know that the middle beam is well loaded.
The current formula should be familiar: start with a couple of multi-joint movements for the middle deltoids and add a couple of sets with single-joint exercises. You already know that the dumbbell side swing is the leader among the exercises for the middle beam of the deltas (if you didn’t think so from a close distance, then take a look at how your elbows move). Bring the middle bunch of deltas to failure with the help of lifting to the side in the block. End your workout with a rear delt exercise to add variety and balance.
Shoulder Workout 3 - Emphasis on Middle Delts
1. Seated Dumbbell Press
2. Pull bar to the chin
3. Raising the arms to the side in the block
4. Reverse dilutions in the simulator
And now we have a problem. All of these multi-joint presses that we looked at earlier are mainly focused on working the front and middle deltas and have only a minor effect on the back. What to do? Rowing (which is why many bodybuilders train the rear delts with the back). The first exercise is rowing. You should think about how to allocate time for training your shoulders and back. Rowing loads the rear delts quite effectively. I advise you to choose a weight that will be comfortable to work with.
T-bar pull
Here we will add three single joint shoulder exercises in the gym. Let's start with the rear delt exercise, in which you use a significant amount of weight. I vote in favor of the tilted dumbbell fly, it allows you to keep a good body angle. Do the exercise for the middle or front delts, and then finish the workout with isolation for the rear delt. My choice is the standing block raise because the angle is slightly different from the dumbbell bent-over raise you did. Moreover, you will slightly change the relative intensity (reach muscle failure with more repetitions).
Shoulder Workout 4 - Rear Delt Focus
1. Linkage
2. Divorce of dumbbells to the sides while sitting with a tilt of the body
3. Pull the lower block to the side
4. Divorce in the block
This is an often overlooked technique that will allow you to target a particular tuft for growth. It's also useful if you have sore shoulders, as pre-workout fatigue means you won't be using the same heavy weights on your multi-joint exercises to push your muscles to failure. This is a great way to add variety to your workout, since you use single and multi-joint exercises, which for most are the new motivation for training. We started by working out the rear delt, but you can start with any other beam. Since it is the first in your workout, you will be able to take the weight a little heavier than usual. So he gets a training stimulus.
Pre-exercise fatigue means that you will be weaker than usual when you press. Therefore, you can train with lighter weights for muscle failure. We chose a machine so you don't have to worry about bar balance: get up and push.
The next two single-joint exercises hit the remaining delta bundles. Remember that you can alternate the order in which the beam comes first and last to add variety to the workout and tighten the lagging area.
Shoulder Workout 5 - Lagging Bunches
1. Breeding dumbbells to the sides
2. Bench press in Smith's car
3. Reverse dilutions in the simulator
4. Lifting the bar in front of you
Now you know how shoulder-to-mass training is built and goes in the gym, but if you have a barbell and a pair of dumbbells, then you can pump up big shoulders at home.
The shoulder girdle allows you to rotate your arms almost 360 degrees, so there are many exercises to train your shoulders using free weights and machines from different angles.
To develop shoulder muscles without the use of steroids will require patience and a thorough training strategy.
The shoulders are formed by the deltoid muscles, which consist of three main bundles: anterior, middle and posterior. It is important to develop all three muscle groups, because if one of them is less developed, it will be very noticeable.
In most cases, the middle and rear delts need the most work, because the front delt receives some of the load from training the pectoral muscles and doing some basic exercises.
Each muscle must receive an adequate load for even development, an imbalance of these three bundles can lead to injury.
Basic shoulder exercises are performed with free weights or in simulators.
The barbell is most efficient for pushing the max with a heavy load.
Dumbbells require more coordination, but will help to avoid imbalance in the development of the muscles of the shoulders.
Deltoid training includes multi-joint exercises. Avoid isolation exercises for the front and middle beams, as these groups receive enough work from the basic training.
The bench press from the chest is the most effective method develop the shoulders, as it focuses on the anterior head of the delta, also involving the middle and partially posterior bundle in the process.
The elbows brought forward emphasize the exercise on the front beam, the elbows spread apart to the sides involve the middle deltas more.
It is allowed to use dumbbells instead of a barbell and do the bench press alternately.
With a grip wider than shoulders, the deltas are loaded more, a narrow grip shifts the load on the triceps.
Performing the military press while standing is much more difficult than sitting, because in an upright position, the shoulder muscles are activated a little more.
The bench press puts much more stress on the lower back and core. This means that you will not be able to lift the maximum weight and you are at a higher risk of injury. If you want to maximize the load on your shoulders, then the sitting military press technique will allow you to work the shoulder muscles with heavier weights. This exercise involves the front and middle deltas.
For back problems, do bench presses with vertical back support.
This exercise is for the effective development of the front delta, the middle beam is also partially involved.
You can use the dumbbell overhand grip or turn your palms towards each other - such a neutral grip will increase the load on the target muscles.
To isolate the deltoid muscle, lifting dumbbells in front of you can be done while lying on a bench inclined at 45 degrees. Choose a comfortable position so that your hips do not interfere with the movement of the dumbbells.
To form beautiful three-dimensional shoulders, you need to train the back delt - this is the smallest and weakest of the shoulder muscles.
For detailed work, use an isolating exercise such as breeding dumbbells to the sides.
To develop the rear delt, an exercise similar to standard side raises is suitable, except that the body should be tilted forward.
The procedure is performed standing or sitting, bowing to the knees. For stability, the forehead can be rested against the back of the bench. Use light weight and precise technique.
Raising the dumbbells back while lying on your stomach on a bench will relieve excess pressure on the lower back, but this position blocks the chest, which can be uncomfortable.
This is a basic exercise for working out the middle beam. Watch the location of the elbows, they should be in the plane of the body.
Too narrow grip redistributes the load on the front delta and changes the amplitude of movement, you can use the grip as with an army press.
Many shoulder exercises with free weights can be replaced with a suitable machine. For example, the military seated press can be done comfortably on a Smith machine using a bench at about an 80-degree incline. Hand raises can be done in a block simulator with a pull of the lower block.
Dumbbell bench press is replaced by doing an exercise with harnesses in a crossover. However, in this case, the elbows cannot be raised above the line of the shoulders, and you will have to work out one arm at a time. This exercise can also be performed while sitting in the simulator - this removes the risk of injury to the lower back.
The barbell row to the chin is replaced by an exercise in the Smith machine, while the thrust is done with one hand. Here, a wide grip is simulated, which is inconvenient to perform directly in an exercise with a barbell.
The working weight on each arm in the Smith machine can be increased by 10-15%, since there is no need to monitor the balance of the body.
A good shoulder workout should target all three deltoids and focus on heavy weights.
Like any muscle, the shoulders can benefit from high rep work, but to get best results focus on heavier weights, but do the exercises very carefully and with insurance.
The shoulder exercise program is designed for 8 weeks, one workout every 5-7 days, preceded by a mandatory warm-up.
Rest 3 minutes before each set of 4-6 reps, 2 minutes before sets of 6-8 reps, and 1 minute between sets of 8-10 reps. Adequate rest will allow the muscles to bounce back and make maximum effort in each set.
After you have reached the maximum reps for each set, you need to increase the weight. For example, if you do 6 reps on the first set of the military bench press, add 2kg to each side of the bar on the next set and work with that weight until you do 6 reps. Then increase the weight again.
Shoulder training for girls corresponds to the level of a beginner. There are two main mistakes that most beginners make here:
Focus on lifting heavy weights while training your shoulders. The harder the exercises are given, the fewer repetitions you can do. Focus on those exercises that allow for safe progressive loading.
Increasing load over time is the number one rule when building muscle mass natural way.
Make sure you are getting enough calories in your food. Most people know that diet is necessary to maximize muscle growth, but forget that there will be no growth if there is not enough to gain mass.
Training for the muscles of the shoulders is conveniently combined with exercises for the chest (and) and. You can perform a split on the upper body and combine the work of the muscles of the shoulders, arms, back and chest. In this case, pay attention to basic exercises that involve the work of the front delta to avoid.
Basic shoulder exercises consideredI am the best and most effective at gaining muscle mass. It is these exercises that allow you to make really big and wide shoulders. Many athletes give Special attention shoulder training, as well-developed shoulders give the athlete's figure a powerful top.
Unlike other parts of the body, the shouldersit is considered to be the most traumatic parts of the body, and they are much more difficult to pump up, due to the complex structure of the deltoid muscles. Therefore, they require a particularly clean and correct technique for performing each repetition.
To minimize the risk of injury, you need to properly warm up your shoulders before training. As a warm-up on the shoulders, you can make circular movements with your hands, various swings.
Standing barbell press
This pack The exercise perfectly develops the front deltas, making them wider and stronger.
Bench press from behind the head while standing
This exerciseIt develops the middle deltas well, making them wider and more massive.
Seated Dumbbell Press
This exercise iscalls the anterior and partially middle deltas. The big plus of this exercise is that the range of motion is much greater (than in barbell presses), and this allows you to better work out your shoulders.
Arnold press
This exercisedevelops the front and middle deltas. Due to the rotation of the brushes, the deltas are exposed to a deeper effect.
Barbell row to the chin with a wide grip
This exercise is excellent.o develops the middle deltas, making them truly strong, wide and massive. The grip should be wider than the shoulders.
Bent-over barbell rear delta row
This exercise is the best exercise for the development of the rear deltas. Makes them big and massive.
Sincerely, Sergey Garbar ()
