How to build shoulders effectively. Mass shoulder workout. Enlargement of the latissimus dorsi

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How to build shoulders? The main reason for poor development is the lack of knowledge and skills in weightlifting. The basis of any development is basic exercises, and they are: bench press and sitting dumbbells, that is, the standard nature of the load.

Such options are the key to effective progress. Such exercises can develop the power and volume of the delta.

Before you begin, learn about muscle anatomy and function. This aspect will lead to the fact that the classes will be more harmonious, if an optimal scheme is created.

3 beams in the group are involved:

Front;
Rear;
Average.

Basic principles

Before you start training, remember the following points:

Remember high intensity. The working weight should be large, the number of repetitions should be medium.
The complex includes 2 basic and 2 isolated exercises.
The first are performed with the largest working weight in 3 sets of 8 repetitions.
The second group provides for a small load and is aimed at the technique of performance.
Stretching after sets is required.
Consume creatine and protein after your workout.

Compliance with these principles guarantees rapid muscle growth. If you adhere to all factors, the increase will be much more significant.

Shoulder exercises for mass

The initial and main everywhere is the bench press.

Keep these things in mind while approaching:

Put your body in a straight position.
Keep your feet shoulder-width apart, bend your knees slightly.
Secure the grip a little wider.

The main factor is the fulfillment in the first minutes of difficult strength exercises, considering your general cheerfulness and enthusiasm. The lesson should begin with a bench press (it doesn’t matter - barbells or dumbbells). The reason is that basic exercises implement the principle of progressive loading.

In addition, at the very beginning of your general physical well-being, you have plenty of strength for productive work. The unusual structure of the shoulder joint brings its negative aspects, namely fragility. In case of incorrect technique, a quick injury is guaranteed. Let's look at each type of exercise in more detail.

The first basis that needs to be performed is the barbell press up. This is truly one of the best options for volumizing. The main work here is performed by the front bundles of deltas.

In chronology it looks like this:

Sit comfortably on a bench and place the barbell on your shoulders.
Squeeze your shoulder blades together and push your chest forward.
Secure the grip slightly wider than shoulders, forearms perpendicular to the floor.
Squeeze the bar until your arms are straight, while tilting your head forward.
Slowly release the bar to your neck and repeat.

In the event that it is necessary to reduce the load on the spine, perform the exercise on a bench with a back. ()

It is also quite popular among people in terms of popularity. army press. Correct technique is extremely important here, which is suitable in creating a powerful trapezoid and deltoid joint. It is quite variable, perform it in a standing or sitting position, either with a barbell or on a simulator.

Let's analyze the execution method:

At the very beginning, conduct a quality warm-up, put a working weight on the projectile, carefully fixing it.
The grip is slightly wider than the shoulders.
They are brought under the neck, after which the body is loaded, and the bar is taken.
Take a step back, return to the starting point: keep your back straight, legs slightly wider than usual and bent at the knees.
Slowly squeeze the projectile, straighten your arms without straightening your elbows to the end.
Repeat the number of approaches you have chosen, carefully put the object in its place.

The military way will help you radically increase muscle mass and add strength and stamina.

Next, move on to isolation exercises. Basically, the medial bundle is involved, so there is no need for special techniques, the basic ones are enough for you. The article will indicate several of the most effective.

It is worth starting by raising your hands with dumbbells in front of you. This is a classic of the bodybuilding world that is aimed at the front group.

Observe the following execution rules:

Starting position - dumbbells in front of the hips.
The body is straightened, the hands are fixed at the elbows.
After inhaling, do not breathe and raise your hands in front of you.
Do not move your elbows, focus all the action on your shoulders.
When you raise shells, do not bring your arms together or spread them apart. The distance between them must be constant.
Projectiles rise to the head or even higher.
When you reach the peak, exhale and slowly lower the dumbbells.
Spend a short pause, repeat all the previous.

It is important to remember some nuances when performing. No need to use inertia. Control and slow down movements.

Also, do not slouch, chest, and joints should be straightened. In addition to all of the above, be sure to take a breath when moving up.

The second isolating will be. Here it is important to remember such basic aspects and order of execution:

Projectiles in both limbs, palms directed left to right in parallel.
The torso is parallel to the floor when tilted.
Keep your back straight, slightly arching at the waist.
Initial pose - shells hang on straight arms.
Lock your hands firmly at your elbows.
Engage the rear deltas and trapezoid, spreading the projectiles in parallel to the sides, raising them to the maximum height.
In the extreme position, the elbows are ahead of the back.
Return your hands to their original position. Rest a few seconds and repeat again.

For this method, you do not need to take very heavy dumbbells, because they will not allow you to perform the approach correctly in technical terms. When doing this, always keep your back straight, as even a slight rounding of the back can lead to a dangerous injury. The method can be used in various variations (for example, crossover dilutions).

In the development of the deltoid muscles, follow the principle of specialization, that is, focus on the development of a specific bundle. You don't have to use everything at the same time. Focusing on certain bundles is best combined with the development of specific muscle groups.

Conclusion

Proper training is what you need if you are interested in the question of how to pump up your shoulders, they will create harmony in your sports success and allow you to achieve significant results in a short period of time.

How to properly and quickly make the shoulders voluminous and embossed. The training method will help you achieve good result both at home and in the gym.

The deltoid muscle, which must be trained to obtain a round shape of the shoulders, consists of three bundles: anterior, middle, posterior. Each exercise should include all bundles in the work, only the comprehensive development of the muscle will make the shape of the shoulder correct. It is important not only the correct preparation of the program, but also the technique and degree of load.

Preparing for classes

Despite the preparation of the athlete and the weight of the equipment, it is necessary to start training with a warm-up. Even when training without equipment, there is a risk of injury in the form of muscle or ligament sprains. It is also important to warm up all the joints, so start your workout by jogging for 7-10 minutes, or by warming up the joints in place.

Be sure to follow circular rotations hands and stretching the deltoid and other muscles of the shoulder - biceps and triceps, since they also take on part of the load. Stretching is also recommended at the end of the session, this will help the recovery and growth of new muscle fibers.

Basic requirements for training

The main condition for muscle growth is the correct load and mode of work, in this case for mass growth, as well as nutrition before and after training - getting the necessary nutrients. As for the load, to increase the volume of muscles, it is necessary to perform an approach of 8-12 repetitions. This means that the load should be maximum, and the ability to perform an exercise with such a weight does not exceed 12 times. Only in this case, the muscles begin to grow. Over 15 repetitions, volumes, on the contrary, will begin to go away.

Rocking shoulders at home

Knowing the main requirements for muscle growth, the conclusion follows that without weight, muscles cannot be pumped up, and if they tell you this, know that this is a myth. You must ensure that the weight is just enough to perform the specified number of times, no more. Working with small or own weight will only tone the muscles, but will not increase their volume. You can use improvised means instead of dumbbells - six liter bottles, chairs, whatever, as long as this weight is tangible for you. These workouts are suitable for beginners.

Push-ups upside down

It is better to perform this exercise only for trained people. Without physical training it will not be possible to technically hold the body, there is a risk of injury. Therefore, be careful.

To simplify the technique, we put our feet on a hill, for example, a sofa. Hands are aligned on one line with the body.
We put our hands wider than the shoulders, the torso forms a right angle.
Inhale: bending your arms, lower the body, elbows go to the sides, forming a right angle. The head tends, but does not touch the floor.
Exhale: we push out with our hands due to the strength of the shoulders and triceps. We return to the original.

Perform 12 push-ups for 4 sets.

Pushups

In this option, only the rear bundles of deltas are involved, so push-ups alone are not enough for the muscle. But in home workouts for the rear delta, as one of the options, the exercise is acceptable.

Technique:

Take an emphasis lying down, put your palms under your shoulders, holding your lower back without bending.
Inhale: lower the chest lower to the floor, bending the arms, elbows pressed to the body.
Exhale: push up, straightening your elbows.

We perform 12 repetitions of 4 sets.

A set of exercises with a barbell at home

Pull to the chin

Exercise develops the anterior and middle deltoid bundles. The weight of the rod is adjusted using small pancakes, gaining the required load. The exercise is performed while standing.

Place your palms on the bar narrow grip, connecting the thumbs in the center - this will be the grip meter.
Exhale: pull the bar along the body, draw the elbows through the sides. Bringing the neck to the chin, the elbows rise slightly above the shoulder joints.
Inhale: without a jerk, smoothly lower the bar, straightening your elbows.

Perform 4 sets of 8-12 reps.

Press in front of you

It is performed sitting or standing, the main thing is that the lower back does not bend, and the body does not sway. This exercise trains the front and middle deltas.

Technique:

Grab the neck wide grip, bending the elbows, place the barbell near the collarbones.
Elbows look down, chin slightly raised.
Exhale: press the bar in front of you, fully straightening your elbows above your head.
Inhale: slowly lower the bar to the collarbones.

Perform without jerking 8-12 times, depending on the weight of the bar. Only 4 approaches.

Press from behind the head

In this variant, the middle and posterior bundles of the deltoid muscle work. Also performed sitting or standing.

Place the neck on upper part trapezius muscle, hold the bar with a wide grip. When lifting, the elbows should pass through a right angle.
Exhale: squeeze the bar up, elbows look to the sides. At the top, the bar is above the head, not moving forward or backward.
Inhale: slowly lower the bar without touching the cervical vertebrae.

Perform also up to 12 times, only 4 approaches.

Complex with dumbbells for wide shoulders

Dumbbell press

One of the most effective exercises for deltas. Can be performed while standing, to ease the load on the back - sitting.

We take dumbbells, place them over the shoulder joints, but without touching. Elbows are bent, look down, not touching the body.
Exhale: squeeze the dumbbells over your head, straightening your elbows.
Inhale: slowly lower to the starting position, without touching the shoulders.

As usual, perform 4 × 8-12 repetitions.

Mahi in front of you

Mahi are performed either with two hands at the same time, or alternately, to simplify the complexity. In the exercise, the front delta works in isolation.
/>Technique:

We place the palms with dumbbells on the front of the thighs, the elbows are slightly bent.
Exhale: at the same time we perform swings with dumbbells in front of us, lifting slightly above the shoulders. The body does not wobble.
Inhale: slowly lower the dumbbells to the hips.

Rest between sets 1-2 minutes, and so 4 sets of 12 swings for each hand.

Mahi in tilt

The exercise involves only the back delta. Take small dumbbells, as the exercise is quite difficult, first try to work out the technique.

From a standing position, we tilt the straight body forward, keeping the back straight, arms hanging freely, knees slightly bent.
Exhale: perform swings through the sides, slightly bending your elbows. We raise the dumbbells to the level of the shoulder joints.
Inhale: slowly lower the dumbbells to the starting point.

Perform 12 times, feeling the work of the back bundles of the shoulder. Also 4 sets.

Your attention exercises with dumbbells on the shoulders:

Nutrition for strength training

one more important condition for muscle growth is a timely and balanced diet. With a lack of nutrients, muscle growth becomes impossible.

Principles of nutrition for weight gain:

the diet should contain a sufficient amount of complex carbohydrates (cereals, grains);
mandatory consumption of building material for muscles - protein (eggs, lean meat, seafood and dairy products);
six meals a day;
eating within 40 minutes after training, thus closing the protein-carbohydrate window necessary for building new fibers.

Video lesson from the champion of the category Mens physicist - "How to quickly pump up wide shoulders":

Do not train for more than an hour, so as not to lose muscle mass. It is enough to train deltas 2 times a week, these muscles need 2-3 days to recover, so you should not load every day. Rest 2 minutes between sets. The main thing is to eat right and exercise regularly.

In contact with

Making big shoulders is a goal for bodybuilding beginners as desirable as it is. The voluminous muscles of the shoulders make the back wider and give the upper body a V-shape. Do not forget that heavy basic exercises on the back effectively pump the arms (biceps, triceps and shoulders). It is the “base” that will provide you with a large mass.

When doing isolated shoulder exercises, you will use much lighter weights and increase them more slowly than with basic exercises. But isolation alone is not very effective if the goal is muscle growth.

How often do shoulder exercises?

If you go to the gym, then you do not need to allocate a separate workout for the shoulders. 2 exercises are enough - one basic with a barbell and the second isolating with dumbbells. It may be necessary to allocate a separate workout for the shoulders if you have been bodybuilding for a long time, noticed that your shoulders are “lag behind” and want to pay more attention to them.

The deltoid muscle of the shoulder consists of three bundles:

front beam - responsible for raising the arm in front of you
lateral beam - takes the hand to the side
back beam - takes the hand back

To work out the deltas, they use the basic ones (which include a lot of different muscles) and isolating (the maximum load falls on the muscle being worked out) exercises. Shoulder press exercises are considered the best and most effective.

The most effective shoulder exercises

Basic shoulder exercises

Barbell press up from behind the head and Barbell press up from the chest

video - bench press up from the chest

Bench press up - one of the the best exercises to increase the mass of the deltoid muscles of the shoulders.

Bench press up from behind the head

The main work is performed by the lateral and anterior bundles of the deltas.

Technique:

sit on a bench, put the barbell on your shoulders;
chest forward, shoulder blades together;
the grip is slightly wider than the shoulders - at the lower point of the forearm are perpendicular to the floor;
squeeze the barbell over your head until your arms are straightened, while your head leans slightly forward;
slowly lower the bar to the base of your neck and repeat.

If you want to reduce the load on the spine, do the exercise while sitting on a bench with a back.

Barbell press up from the chest

The bench press from the chest shifts the load on the front beams of the deltas.

Technique:

while lowering the bar to the chest, bring your elbows forward a little;
press the bar up in the same way as with the press from behind the head - do not lean back or forward, the arms with the bar are in the same plane with the body - perpendicular to the floor.

EZ-bar pull to the chin

video - EZ-bar thrust to the chin

The chin row is best performed with a curved EZ bar or dumbbells. This takes the extra stress off your wrists and will keep them in a more natural position during the exercise.

Technique:

take the barbell with a grip slightly narrower than the shoulders;
slightly bend your arms at the elbows;
pull the bar up with the help of the muscles of the shoulders, trying to involve the biceps and triceps as little as possible;
the shoulders are always above the forearms, the goal of the exercise is to raise the shoulders to parallel with the floor or slightly higher, and not to touch the chin with the barbell.

Isolated shoulder exercises

Breeding arms to the side with dumbbells while standing

video - spreading arms to the sides with dumbbells while standing

Breeding hands with dumbbells while standing is an isolating exercise for the middle bundles of the deltoid muscles.

Technique:

stand straight, arms slightly bent at the elbows;
raise the dumbbells through the sides until the shoulders are parallel to the floor;
the elbows need to be turned up (they will look at the ceiling), while turning the wrists and hands so that the little finger at the top point of the movement is higher than the thumb;
lower your arms slowly and repeat the exercise;
arms are slightly bent at the elbows.

Remember in this exercise your goal is not to raise the dumbbells as high as possible, but to bring your shoulders into a position parallel to the floor.

To ensure that the maximum load falls on the shoulders, do not swing the body and do not perform the movement due to inertia.

Breeding dumbbells to the sides on an incline bench

video - breeding dumbbells to the sides on an incline bench

Technique:

lie down on incline bench face down;
slightly bend your arms with dumbbells at your elbows;
raise your arms up through your sides until your shoulders are parallel to the floor;
do not throw your hands down, keep muscle tension.

Seated Dumbbell Press

video - sitting dumbbell press

The technique for performing the exercise is similar to the bench press.

Arnold press

The Arnold press is one of the most effective shoulder exercises that targets the anterior deltoids.

video - Arnold press

Technique:

take the dumbbells in your hands with your palms facing you;
bend your elbows and press your shoulders to the body (do not spread your elbows to the sides);
squeeze the dumbbells up, rotating your wrists at the moment when the elbows are at the level of the chin;
lower the dumbbells down by rotating your wrists in reverse order.

Lifting dumbbells in front of you

Most of the load falls on the front deltas.

video - lifting dumbbells in front of you

Technique:

starting position - standing, hands with dumbbells should be on the front surface of the thighs;
grip - palms facing you;
raise your arms in front of you, slightly bending them at the elbows;
the goal is to raise the shoulders to parallel with the floor;
you should not lift the dumbbells with a jerk or help yourself with the help of the torso - this will reduce the load on the deltas.

During the warm-up before training, be sure to do exercises on the shoulders with a light, “warm-up”, weight and. This will save you from shoulder injuries, very common among those who are engaged in bodybuilding and power types sports.

Workout Exercises shoulder girdle- deltoid and trapezius muscles - at home. Subject to technology and regular performance form a beautiful line of the upper arms and back. Results will appear in 3-4 weeks.

How to quickly build shoulders at home

Shoulders or, as they are also called in professional sports, "deltas" consist of three muscle groups: anterior, middle and posterior bundles. For the harmonious development of beautiful and wide shoulders, you need to work out all three groups. This training is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. A set of exercises can be performed by men both at home and in gym. Additional equipment is not required. All you need is any kind of platform (couch, bench, or gym ball).

COMPLEX OF EXERCISES FOR PUMPING SHOULDERS AT HOME

Exercises	Sets	Reps/Time
	2-3	7-10
	2-3	10-15
	2-3	10-20

Workout duration is 30-45 minutes.

An effective training program for the shoulder girdle

Warm up

Before each workout, it is necessary to perform a warm-up to warm up the muscles and cardio load.

Vigorous walking. Accelerates blood circulation and raises body temperature. Lead time: 10 minutes.
Circular movements of the shoulders. Prepare the joints and muscles of the shoulder girdle for the upcoming loads. lead time: 3-5 minutes.

Don't jump into a workout right after warming up. Rest 1 - 1.5 minutes to restore breathing.

An effective exercise for working out the upper chest, arms, as well as the deltoids and shoulders. Due to the high load on the muscles, it helps to work out the shoulder girdle at home no less effectively than in the gym. However, it requires preparation (recommended only for trained athletes). Additionally, the core muscles are worked out and the vestibular apparatus is trained.

Technique:

Hands on the floor with palms down and shoulder width apart. The weight is evenly distributed between the palms.
The body is stretched out. The pelvis is slightly pushed forward (in lumbar slight deflection), the legs are extended along a straight line. For insurance, you can lightly touch the walls with your toes.
While inhaling, slowly lower the body down by bending the shoulder joints and elbows. In this case, the center of gravity changes slightly, since rib cage leans forward a little.
Hold at the lowest point for 1 second.
Then, with effort, gently lift the body.

Number of repetitions: 2-3 sets, 7-10 repetitions (depending on preparation).

Advice: Before doing it, you need to master correct stance hands and learn to balance. First in statics, then - during the exercise. At first, do push-ups at an angle of about 50 degrees, gradually increasing the incline. We recommend that you master the exercise under the supervision of a trainer and with insurance (mats).

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2018-01-18 We shake our shoulders at home quickly: exercises

An effective exercise for working out the shoulders and upper chest at home. Load the front and middle bundles of deltas.

Technique (classic version):

Take emphasis on your hands. Choose the distance between the brushes depending on the tasks of the training: narrower - more load on the triceps, wider - the chest is worked out more.
Place your feet on a raised platform. Fitball, sofa or bench will do.
As you inhale, slowly lower your torso down, keeping your back straight.
As you exhale, slowly lift your torso back to the starting position.

Number of repetitions: 2-3 sets, 10-15 reps.

Advice: The higher the legs are, the higher the load on the muscles of the shoulder girdle. Move on to this exercise after the classic push-ups become too easy for you. When performing, focus on how you feel and try to engage the target muscle group. When the exercise seems easy, you can perform it with weights.

Basic chest and triceps exercises. Also suitable for strengthening the muscles of the shoulder girdle, back stabilizers and abs. With the observance of the technique, it allows you to comprehensively work out the entire upper body. It is an alternative to the barbell press, in which the load is created not by the projectile, but by the body of the athlete.

Technique:

Take an emphasis lying down. Place your hands shoulder-width apart. The brushes are pressed to the floor.
Feet rest on the floor with socks. The body is elongated along a straight line - without deflection in the lower back, between the shoulders and neck.
The elbows are almost along the body, but not pressed to the body, but slightly turned outward. The head is slightly raised: the gaze is directed forward and down.
As you exhale, slowly lower your chest almost to the floor for 2 seconds, remaining on weight.
Then, while inhaling, lift the body for 1 second.

Number of repetitions: 2-3 sets, 10-20 reps.

Advice: In order not to overload elbow joints, at the highest point, do not straighten your arms to the end, but leave them slightly bent.
If on initial stage performing classic push-ups seems too difficult, do the exercise from your knees, from a wall or in an inclination from a support. These are simplified versions of the basic exercise.

At the initial stage, basic exercises that can be performed without special equipment at home are suitable for working out the target muscle group. Optimal load push-ups on the shoulders. They will give impetus to the further development of the body and exercise in the gym.

The silhouette of the shoulders is formed by the deltoid muscles or deltas, which are divided into anterior, middle and posterior. Each beam needs accentuated study. The optimal result is achieved when performing a complex of 3 exercises for the study of each area.

General recommendations for pumping up the muscles of the shoulder girdle with push-ups

To work out the anterior bundle of the deltoid muscles, the palms are placed shoulder-width apart, the elbows are near the body.
To emphasize the triceps, the palms are placed side by side.
Push-ups upside down or from a handstand position are classified as exercises of increased complexity, for which preparation is required.
After strengthening the target muscle groups, when the exercises are performed without much difficulty, weights can be used.
Start with basic exercise options and work in a comfortable amplitude.
Perform the exercises smoothly, because with fast movements, the body rises and falls due to inertia, not muscles.
Regular push-ups complex training leads to excessive hypertrophy of the muscles of the chest and shoulders.
For optimal results, you do not need to train your shoulders every day. Give your body time to recover.

Push-up contraindications

injuries and diseases of the spine (protrusions, hernias, curvature);
injuries or inflammation of the elbow, shoulder and wrist joints;
overweight (in this case, you can start with simplified options, for example, push-ups from the wall or from the floor on your knees);
high blood pressure;
heart diseases;
increased bone fragility.

When is extra weight needed?

Physically developed athletes can perform exercises with additional weight for accentuated work pectoral muscles and shoulders.

This is an advanced exercise that is not suitable for beginners. When training in the gym, a projectile is used in the form of a special weighted vest. At home, it will be replaced by a backpack with a load desired weight and secure fastening.

To avoid injury, please consult your trainer first.

Broad shoulders have always been a sign of an athletic figure. Unfortunately, for many people, even after years of training, the development of the deltoid muscles leaves much to be desired. Often problems with pumping shoulders come from a misunderstanding of the principles of their training. We will try in this article to dispel myths and misconceptions.

A bit of anatomy

From the point of view of anatomy, it is correct to say not the shoulders, but the deltas, since the shoulder in the anatomical atlas is the part of the arm where the biceps is located (and what is below the elbow is the forearm). But we will adhere to common terminology, calling the deltoid muscles the shoulders.

The deltoid muscle consists of three bundles that perform different functions. The front beam raises the arm forward, the middle one to the side, the back one takes the arm back. This is one of the most popular myths. “press from behind the head shakes all three bundles of deltas”. effective exercise 3 beams of deltas do not exist, since it is impossible to take your hand in front of you, to the side and back in one movement. You need to train different beams with different exercises.

Dumbbell and barbell presses

Even from experienced athletes, you can hear the opinion that bench presses or dumbbell standing / sitting help build shoulders in a short time. Allegedly, you just need to increase the working weights and the deltas will grow. This is wrong. The anatomy of the barbell press is such that it mainly works the front delta and triceps. Yes, you can spread your arms to the sides and press the dumbbells, but the problem is that you cannot raise your arm above the parallel with the floor without moving your shoulder. And the movement of the shoulders is carried out by a trapezoid - strong muscle back.

Thus, almost the entire load will go to the front delta and trapezoid, no matter what grip you hold the dumbbells with. Standing presses are also quite traumatic for the lower back, especially if performed in a power style. If you decide to do this, be sure to wear a weightlifting belt!

Pulling with a narrow grip

A popular exercise that is often incorrectly positioned as a move to pump up the middle bundle of deltas. But remember the anatomy - if the arms are raised in front of you, then the front beam is working. And if you raise it too high, then the trapezoid will also connect. This exercise is similar to the previous one, except that the triceps do not work in it, rather the biceps.

Press from behind the head

Apart from the myth about this bench press that it pumps all parts of the shoulders equally, this is an extremely traumatic exercise. When you do it, the shoulder joint is in an unnatural position and works for a break. Work in the press from behind the head with heavy weight and a low number of repetitions is guaranteed to lead to shoulder injury or cervical osteochondrosis in future.

If you do not take into account these "small" flaws, the press from behind the head - good exercise for the front delta, in which the middle beam receives more load than in classic presses(but it is often not enough). Warm up the shoulder joint well before the press from behind the head, do not lower the bar too low and work in a high number of repetitions.

Mahi dumbbells to the sides

They are also wiring to the sides or abduction of hands with dumbbells. The first exercise on our list that is really meant for the middle bunch of deltas. But beginners usually do it in such a way that the front still works to a greater extent. We will talk about the correct technique of swings below.

Shrugs

It is not clear why this exercise is often considered part of the shoulder workout. But shrugs involve the aforementioned trapezoid, which is anatomically related to the back. Indeed, experienced athletes often pump the trapezoid along with the shoulders, but it should be understood that it has nothing to do with the development of the three deltoid bundles. Moreover, a developed trapezoid can visually narrow the shoulders.

Building a Shoulder Workout

As we can see, popular exercises pump mainly the front bunch of deltas. “But the front shoulder bun is also important” you say. Important, but it works great for bench presses and most chest exercises. Often it makes no sense to pay much attention to it, since for most people it is ahead of everyone else.

Malibu rescuers clearly know how to pump deltas!

If you want your deltas to be beautifully spherical, then pay more attention to the middle and back bundles. The latter is especially important - firstly, it makes the shoulders large when viewed from the side, and secondly, it visually expands the back from behind. As a nice bonus, the developed rear delta corrects stoop. We recommend that you start training from the back of the shoulders.

The second priority is medium. It makes the shoulders broad when viewed from the front. The last will swing the front. He already gets it when training his chest, so you can not be too zealous, given that the overdeveloped front beam shifts shoulder joints forward, making the person stoop.

Exercises for the back delta

We all know that it is best to start training with basic exercises. The base exercise for the back delt will be the Lee Haney deadlift, as well as most back rows. But since back rows are usually not enough, it's important to learn how to properly perform the Lee Haney deadlift. The main thing is not to be afraid of a short amplitude, it should be like that. We look at the correct technique in the video:

Bent over swings, despite being an isolation exercise, are excellent for rear delt growth. Do not take big weight if you set power records, the trapezoid will turn on and ruin all the raspberries:

As you may have guessed, any exercise where the arms are pulled back trains the back delt. Therefore, you can modify your leads as you like - for example, do them in a crossover, a peck-deck simulator (in the common people “butterfly”) or lying on your stomach on a bench.

Exercises for the middle delta

The basic exercise for the middle part of the shoulder is pulling the bar with a wide grip, it is also pulling the bar with a wide grip to the chin. Watch the correct technique in the video:

Swings (or leads) to the sides are an excellent exercise for the middle delt, despite their insulating nature. It is important to remember two points here - the little finger during movement should be higher than the middle finger (hold your hands as if pouring water from a well) and do not raise the dumbbells too high (otherwise the trapezoid will turn on). Correct technique on video:

Exercises for the front delta

We covered in detail the basic exercises for the front of the shoulders at the beginning of the article. But there is also effective isolation - swinging a barbell or dumbbell in front of you. Consider the technique with dumbbells:

An example of a training program for deltas

If you want to achieve maximum development shoulder muscles, select a separate day of the week when you train only them. Try not to make this day immediately before or after breast day. No need to get hung up on the same exercises, alternate different options for arm abductions - with dumbbells, in blocks, in simulators.

Beginner Workout

Deadlift Lee Haney
Pulling with a wide grip
Seated press with dumbbells

Intermediate training

Deadlift Lee Haney
Mahi in tilt
Pulling with a wide grip
Mahi with dumbbells standing
Seated press with dumbbells
Front dumbbell raises

Advanced training
Advanced on that and advanced that it is senseless to give them advice. For deltas, this can be any combination of exercises, as well as various methods of increasing the load - drop sets, supersets, rest-pause. Here is an example of an advanced delt workout:

Keep the number of repetitions at least 8 - deltas love high-rep training (even 20-25 repetitions are allowed).
The number of working approaches is 3-5. Increase the number of approaches for the lagging beam and decrease for the dominant one.
Don't forget about recovery - train delts no more than twice a week.
Eat right - at least 2 g of protein, 3-4 g of carbohydrates, 1 g of fat per kg of body weight.
rule "nothing grows without a base" doesn't work here. Deltas are small muscles and grow normally, even if you do one isolation.

How to build shoulders at home?

It will not work to pump up the deltas on the horizontal bar or parallel bars - other muscle groups work in these exercises. For effective workout shoulders need at least collapsible dumbbells, weighing up to 20 kg. They can be used to perform various options bench presses, swings while standing, lying on a bench or in an incline. Of course, such training will be inferior to training in the gym, but with sufficient perseverance and proper nutrition, you can develop your shoulders at home.

If dumbbells are not available, any object that can be held on outstretched arms- even a brick or iron (you can swing with each hand in turn). But remember, the progression of the load is important, which means that the weight of the burden will have to be increased over time. Show your imagination - and you will succeed.

How to pump up the shoulders of a girl?

The training principles for girls are the same as for men. But it should be borne in mind that due to 10 times less testosterone in the blood, the female sex is slightly predisposed to muscle growth.

In other words, you won’t be able to naturally become “pumped over” and build up huge spherical deltas, no matter how many years you train. All female bodybuilders big muscles use hormonal drugs, in particular testosterone and its analogues. It is impossible for women to achieve such a result on their own hormones.