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Exercises for the shoulder girdle are needed, first of all, for women with A-type figures ("pear"), so that the figure becomes proportional. We don’t even have to talk about men, because wide, strong shoulders make the silhouette athletic and look sexy.

The best ammunition for strength exercises dumbbells and barbell count. Let's talk in more detail about effective shoulder exercises that can be done at home and in gym.

Basic exercises

Dumbbell press (position - sitting)

When performing such a bench press, three bundles of deltoid muscles are simultaneously involved.- middle, rear, and especially the front.

I.P .: Sitting on a bench with a back (angle of inclination - 80-90 degrees), arms bent, elbows directed to the sides, forearms - up, palms with the projectile turned forward.

The arms are straightened, lifting the dumbbells, inhale, lower as you exhale.

When performing the exercise, make sure that the elbows are directly under the hands, do not move forward. Exhalation is done on the bench press, inhalation is done when lowering. The back is kept straight without arching.

Arnold press

This is the development of Hollywood actor and bodybuilder Arnold Schwarzenegger. During one of the workouts, he turned his palms at the bottom of the amplitude and felt that the load on the deltoids increased than with normal bench presses.

The Arnold press engages the anterior, lateral heads of the shoulders, to a lesser extent - the rear heads.

To perform the bench press, you will need a bench or chair with a high back.

On inspiration, the dumbbells are raised. When the elbows reach the height of the chin, the wrists gradually turn 180 degrees. At the top point, the palms are already directed away from the face. Having lingered at the top for a second, the hands are also smoothly lowered, the wrists are turned around again so that at the bottom point the palms are again directed towards the face. The head is not lowered, the chin always remains parallel to the floor surface, the gaze is directed straight ahead.

Even the slightest inaccuracy leads to muscle unloading. Therefore, at the top point, the dumbbells are not allowed to touch, the elbows are straightened completely.

Beginners want the lightest weight possible so that 10 reps can be completed effortlessly.

The Arnold press is performed sitting and standing, and the result is different in each case. So, when performing an exercise while sitting, muscle strength increases, while standing, mass increases.

Lifting dumbbells to the sides

This classic exercise develops the middle head and visually expands the shoulders.

IP: standing, feet shoulder-width apart, palms with dumbbells clamped in them pointing down, arms slightly bent at the elbows. The body is slightly tilted forward, the abdominal muscles are tense, and there is a natural deflection in the back.

Hands slowly raise - slightly above shoulder level. In the upper position, the palms are directed down or to the sides ( thumb- down). In the latter case, the shoulder muscles experience heavy loads due to an increase in amplitude.

Forward dumbbell raise

Such lifting allows you to work out the front of the delta separately from the middle and thoracic region.

I.P .: dumbbells almost touch the hips, the body is naturally bent, the arms are slightly bent and fixed at the elbows, it only works shoulder joint.

On inhalation and subsequent breath holding, the arms are raised to shoulder level or slightly higher. At the top point, exhale, hands slowly lower. Distance between upper limbs(shoulder width or slightly wider) stable.

To make the front of the delta work on full force, take the limit big weight, which can be raised to the desired level.

Videos shoulder workout

High thrust

Another name is used - "pull to the chin." Traction loads the lateral sections, the anterior and posterior sections are also involved in the work.

IP: standing, arms slightly bent at the elbows.

Dumbbells are pulled up using the strength of the muscles of the shoulders, so that their line is parallel to the floor surface or slightly higher. At the same time, they try not to use other muscles.

Breeding dumbbells (from a prone position)

For this exercise, you need an incline bench.

I.P.: lying on incline bench face down, hands sports equipment slightly bent at the elbows and perpendicular to the body. Raise your arms to the sides until your shoulders are parallel to the floor. When lowering, they maintain tension, but the muscles do not relax.

Push ups

I.P .: emphasis on hands and toes. The palms are spread slightly wider than the shoulders at chest level, directed forward.

Taking a breath, they lower: the arms are bent at the elbows to a right angle, while exhaling they return to I.P.

Lifting a dumbbell with one hand

Exercise trains the supraspinatus muscle- one of the four that form the rotator cuff of the shoulder.

I.P .: reclining on its side, the dumbbell is held with an overhand grip. The arm is extended along the body.

The arm is raised perpendicular to the floor, returned to its original position.

Bench press from behind the head

The weight of the bar is chosen so as to complete 8 repetitions. Exercise is dangerous therefore, it is necessary to accurately master the technique of its implementation.

The exercise can be performed from a sitting or standing position. For diseases of the shoulder girdle, the Smith machine is used. In the lower position, the bar is lowered to the middle of the height of the neck, not lower - the projectile remains on weight.

I.P .: Sit under the barbell and take a medium grip. The elbows are located strictly under the neck, the back is slightly arched. When using the bench, the back is tilted at an angle of 75-80o, resting against it with the shoulder blades.

On inspiration, they hold their breath, raise the projectile, while the elbows are spread apart. The arms are straight at the top, the bar is directly above the head. After a short pause, exhale and smoothly lower the barbell to I.P., but do not put it on your shoulders until you finish the approach.

Barbell Chest Press

The deltoid and small muscles are loaded.

I.P .: standing, legs apart shoulder width apart. They bend forward, lift the barbell without bending, and put it on the chest.

With a powerful push, the projectile is squeezed up, slowly lowered onto the chest. Make sure that the back remains straight and does not bend in the lower back.

Increase or decrease volume?

Beginners first master the technique of each exercise, doing 12 repetitions. Start with a small weight that allows you to complete this program.

To reduce the volume

Broad shoulders bother girls. To lose weight in the shoulders, perform 12 to 15 times in 3 sets.

To increase muscle mass

Training options for men

Program No. 1

• vertical dumbbell presses;
• dumbbell press (position - standing);
• the same, sitting;
• alternate lifting of dumbbells to the chin (pull only one hand, the other remains below);
• lifting dumbbells to the sides.

Program No. 2

• bench press (behind the head);
• the same, from the chest;
• lifting one dumbbell to the side (position - lying);
• breeding dumbbells to the sides, standing;
• lifting dumbbells forward;
• the same, one dumbbell;
• dumbbell press (position - sitting);
• the same, standing.

Program for girls

Girls tend to look fragile and feminine, so they are afraid of such exercises. But fears are in vain: only those who strive for such a result and do the exercise with heavy weight.

Lesson program:

• dumbbell bench press from a sitting position;
• lifting dumbbells to the sides, forward (movements alternate);
• dumbbell pull to the chin;
• dilution of hands with dumbbells on an inclined bench.

Deltas are loaded when performing a number of basic exercises. That's why train shoulders no more than 1 time per week.

Video workout for girls

Warming up before training is necessary so that the exercises bring great benefits and to protect yourself from injury.

Here is a set of movements for warming up:

rotate the shoulders back and forth, perform alternately for the right and left shoulder or synchronously for both sides;

rotate the arms, maintaining the greatest amplitude, perform alternately for the right and left shoulder or synchronously for both sides;

arms are bent at the elbows at chest level and perform jerks with them in the backward direction; swings with straight arms vertically (once - the right hand is above, the left is below, two - vice versa), they try to take the limbs as far as possible behind the back.

Video: shoulder muscle training

Best Shoulder Exercises

The exercises below are included in the complex for the development of primarily the muscles of the shoulder girdle. But they can also be applied to training programs for other parts of the body, as some other muscles are trained to one degree or another.

After all shoulder girdle- one of the most prominent parts of the body of any bodybuilder. Developed shoulders-cores effectively stick out from under the T-shirt, they can not be hidden under almost any clothing. well and powerful hands- and even more so the "calling card" of an athlete involved in the "iron". Beginners (and not only) at the same time often abuse the pumping of their hands, sometimes to the detriment of all other muscle groups.

And therefore it is not surprising that many athletes intensively train the shoulder girdle.

Exercises for the development of the shoulder girdle

These exercises will help almost everyone to get well-folded arms and shoulders:

• Perhaps the most famous exercise. Alternate lifting of dumbbells for biceps. It is recommended to perform the exercise with such a selection of weight that you can perform 3 sets of 6-8 repetitions.
• Raising arms with dumbbells through the sides. Exercise for the development of the shoulders - the deltoid muscles. It is also performed in 3 sets of 6-8 times.
• Raising the arms with dumbbells in each hand through the sides up above the head. 3 sets of 6-8 times.
• Leading the arms with dumbbells to the sides from a forward leaning position. Weights are selected so that you can perform 3 sets of 4-6 times.
• Dumbbell chest press from a standing position - alternately for each arm. It is recommended to perform 3 sets of 6-8 repetitions.
• Circular movements with arms with dumbbells - also 3 sets of 6-8 repetitions.
• From a sitting position - alternating dumbbell press with your hands. 3 sets of 6-8 times.
• Leading the arm to the side from a position lying on its side on an incline bench. The slope should be approximately 45 degrees. 3 sets of 4-6 reps.
• The same exercise - but the bench is horizontal. 3 sets. The number of repetitions is from 4 to 6 in each set.
• Raising the arm from the dumbbell to shoulder level. Performed lying down on a flat horizontal bench. Also 3 sets of 4-6 reps.
• Lying face down on a bench, take your arms with dumbbells to the sides. 3 sets of 4-6 repetitions.
• Lying on the bench with your stomach - raise your hands forward. 3 to 4-6 times.
• Raising both arms through the sides up in a block simulator. The body is held strongly inclined forward. 3 x 6-8 times.
• thrust block simulator through the sides up. First, the exercise is performed with one hand, then with the other. You should always start with a weak hand. 3 sets of 8-10 repetitions in each set.
• Pulling the block simulator with one hand through the sides up. The body is slightly tilted forward. Perform 3 sets of 7-10 times each.
• Leading the arms to the sides on a block simulator from a standing position. The body is kept straight. The handle is held at waist level. You need to complete 3 sets of 6 to 8 repetitions in each set for each hand.
• From a sitting position, bring your arms to the sides, overcoming the resistance of a block simulator. In this case, the handle should be held at the level of the thigh. Similarly - 3 sets for each hand, 6 to 8 repetitions in each set.
• Pulling the bar to the chin in front of you from a standing position. 3 x 6-8 times.
• Bench press with both hands from behind the head. This is a triceps exercise. The optimal would be 3 sets of 5-6 repetitions.
• Raising the barbell on straightened arms from a supine position. Before each repetition, the initial position of the barbell on the hips. You need to complete 3 sets of 4-6 times each.
• Bench press with a grip already normal. At the same time, triceps are actively involved in the work. After straightening your arms, you need to hold the barbell in your hands in a stationary position for some time, maintaining static tension. Perform 3 sets of 4-6 times each.

In this article, we will talk about how to build shoulders(delta) and how to do it at home. Also, we will consider the most effective exercises that will make upper part your body is bulkier.

For most women, male shoulders are associated with courage and strength. There are even a few expressions that vividly make it clear that strong male shoulders will serve as a consolation for any woman. In our time, gender equality is already commonplace, but once, in ancient times, a woman could not do without a man. To be honest, nothing has changed. Let whatever woman is - independent, strong, even courageous (in our time, when guys follow fashion more than girls), she will always need a strong male shoulder so that they do not talk about gender equality.

In general, broad and massive shoulders are not only a standard of courage, but also an indicator of a harmoniously developed and aesthetic physique that cannot be hidden under any clothes, whatever one may say. In addition, if you develop the shoulder girdle well, many prerogatives will open up in other exercises. Strong and well-developed delts will help increase strength in the bench press and other equally important exercises that are necessary for physical progress.

For bodybuilders, the shoulders play a huge role in many of the poses that are featured in BB competitions. The deltas and trapezius muscle groups should be developed evenly to give the overall physical shape of the upper body a complete and harmoniously developed appearance.

Unfortunately, the shoulder girdle, especially the deltas, is not so easy to develop as it might seem at first glance. Now we will discuss how to build shoulders, namely deltas. In the next article I will tell you about . I would not want to upset people, but it will not work to pump up your shoulders quickly, like any other muscles. Also, it is quite dangerous, since the shoulder joint is the most mobile part of our body, not counting the knee and elbow joints, so the risk of injury increases significantly. Therefore, the training should be carefully worked out and the technique of performing each exercise should be strictly observed in order to prevent any damage.

Many say and complain that they simply cannot swing their shoulders to large volumes. It's not about weights, it's not about the number of sets and reps, it's about the training itself. To pump up big shoulders, you need to approach this issue integrated approach and set aside a separate day of the week for training the shoulder girdle, that is, make the training on the shoulders more voluminous.

Injuries of the shoulder girdle or WHY SHOULDERS SHOULDER

In addition to muscular symmetry, also, very important point One thing that should be emphasized is the susceptibility of the shoulder joint to injury (as mentioned above). Many neglect their safety in pursuit of big weights. This is especially acute for the previously mentioned basic exercise aimed at developing pectoral muscles. This obsession with the goal of “shaking a hundred” and showing off to the boys makes many athletes forget about the importance of working out and developing others. muscle groups which are no less important. Due to such situations, the increase in working weights and the lagging of the “helper” muscles, people often injure their shoulders, which leads to extremely deplorable consequences in the form of joint pain, ligament rupture, dislocation, etc. To avoid such problems, if you want to protect your shoulders, they must be properly developed so that when lifting heavy weights, the load is evenly distributed to the muscles and joints. In addition, I recommend reading this article - “?”. It details the topic of what needs to be done to avoid damage to the joints and protect them as much as possible.

Before going into the details of how to build shoulders and consider the types of exercises that exist for their training, we will talk and analyze the anatomy of the shoulder girdle. Our deltoid muscles are made up of three bundles of muscles that have three completely different functions. Let's look at each bundle and its function separately.

• The front part, that is anterior deltoid muscle raises arms forward and allows movement across the body. This part of the deltas works when performing any pushing actions such as a barbell or dumbbell bench press from the chest, and so on.
• medial part, located in the middle of the deltoid muscles, takes the hand to the side. The middle part of the deltas works in all exercises where you need to move your arms to the sides, swing to the sides, and so on. They are also used in some "push" exercises, which are aimed at pumping the anterior bundle of the deltoid muscles. The main task the medial part is abduction or raising the arms perpendicular to the body.
• Back of deltas allows the arms to pull the weight towards them and move the arm back. It works with traction movements, you can observe a vivid example of the work of the rear deltas when performing the isolating exercise “Bringing the arms back in the peck-deck simulator”.

The deltoid muscles work in conjunction with a group of rotating muscles, the so-called rotators., which include four small, deeply located muscles that hold the shoulders in one place, thereby preventing them from moving out of their axis. This muscle group allows the shoulders to perform rotational movements. If the athlete uses correct technique exercise, taking too much weight, thereby overloading the shoulders or leading them to injury, the rotators are usually the first to “feel” such a load. Rotators and deltas always work, with any movement that is performed by the shoulder girdle.

Features of shoulder training

As I said earlier, shoulder training should be approached comprehensively and set aside a separate day for their training. Why should training be voluminous? When we want to pump our chests, we do incline bench presses, in a horizontal position, and some more experienced athletes do incline presses. This method allows you to evenly develop all parts of the pectoral muscles. The same situation is with shoulder training. As we already know, our deltas consist of three beams, so in order for our shoulders to be voluminous and massive, each beam must be developed evenly. We also know that in order to develop a particular muscle group, you need to use at least 2-3 exercises per week. Since each part of the deltas is fully loaded individually, performing a certain exercise on each beam, it follows that in order to completely pump the deltas well, we need to use at least 5-6 exercises, two for each head. So it turns out that in order to work out the shoulders you need at least 40-50 minutes, taking into account the breaks between sets and the exercises themselves, and this is already one full-fledged workout.

One exercise can be assigned to the medial part, since, unlike the frontal head, the middle part of the deltas is also involved in the training of the anterior bundle, not to the full extent, but still.

In training on the shoulders, you need to use both basic exercises and isolating ones. are hard exercises that involve a large number of muscle groups, and more than one joint is involved in the work. in turn, they are aimed at working out a separate muscle, they isolate the load as much as possible, directing it to the target muscle group.

Advice: If you don't have time to set aside one more day for delt training, I can advise you to break each beam workout into three days, slightly extending each of your workouts. For example, on the day of the chest and triceps, you train the front surface of the deltas, on the day of the back - the middle beam, on the day of the legs the back beam of the deltas. It's also a good way out when you want pump up your shoulders but no time.

Best Shoulder Exercises

Many beginners, sometimes even experienced athletes, are faced with such a problem as not knowing the basic and very common exercises that are aimed at working out the shoulders. This is strange, because there are about 50 exercises that are aimed at working out the shoulder girdle, if not more. All of them are very similar to each other, but at the same time, they differ in the way they are performed and in the inventory that is used as a weighting agent. To avoid such problems, let's look at the best and most popular exercises for pumping your deltas. By the way, so that there are no stops during training, carefully consider your time spent in the gym. You can also use a training diary. This helps to concentrate on the implementation of the plan and not to wander around the room, sticking to the mobile phone.

Exercises for the anterior bundle of deltoid muscles

Exercise number 1. The first exercise that we will consider for training the front beam is basic, and is called. It can be performed both sitting and standing, both options will be correct. But as I have said in many articles, safety comes first. If you have the opportunity to perform the exercise while sitting, use it.

Some believe that it is harmful for the spine when the exercise is performed while sitting, especially with heavy weights, since it creates a bilateral load. On the one hand, the bar presses you, on the other, the bench, so the vertebrae are compressed and a negative load is created, but I am convinced that, nevertheless, the exercises should be performed while sitting, since the load on the back is reduced, and less muscles are involved, which helps work out the target muscle group more concentratedly. Although, if you are confident in your strength and back muscles, you can use both options, distributing them over the weeks. If the muscle groups of the spinal region are not so developed, I advise you to read this article - “?”.

The technique for performing the exercise is quite simple:

1. Place a bench near a barbell rack
2. Sit on a bench, lean back tightly against the back
3. Straighten your chest forward and grab the bar using a closed grip (hands apart shoulder-width apart to create a 90° angle at the elbows)
4. Smoothly, without jerking, lower the bar to the level of the collarbones
5. Then, also smoothly return to the starting position by squeezing the bar up

Adviсe:

1. Perform the movement to the bottom point on the inhale, and return to the starting position on the exhale.
2. Since the exercise puts stress on the spine, it is important to keep air inside the chest to create pressure, helping the spinal column and avoiding injury (if the weight is heavy enough).
3. It is not recommended to lift too large weights.
4. You can use the help of an outside person to help you remove the barbell from the rack. Feel free to ask other people for help.

Exercise #2 . This basic exercise famous for its name -. It involves the anterior and medial bundle of the deltoid muscles. In addition, shoulder rotators are actively involved in the work. In principle, as I said earlier, they are involved in any movement of the shoulders, so this is obvious.

1. If you are doing the Arnie Press while seated, place a bench in front of a mirror. If not, stand in front of a mirror. This is necessary in order to follow the technique, and not admire yourself, as many people think.
2. Take dumbbells, press your back firmly against the back. Using a closed grip, position the dumbbells so that your palms are facing back and the back of your hand is facing a mirror.
3. Gently begin to squeeze the dumbbells up while turning your arms. When the elbows reach shoulder level, the palms should face forward and the back of the hand back.
4. Upon reaching the peak point, do not fully straighten your arms.
5. Return to starting position.

Exercise #3 . Most people are sure that this exercise is aimed at working out the medial bundles, but this is not so. Try to imagine what you are doing. Turn your arms around like you're holding a barbell behind your head and look at your delts. While raising the arms to this position, the middle bundles of the deltas go down, and the front ones turn a little, ending up approximately where the middle bundles used to be.

Proper technique and tips:

1. The technique is exactly the same as in the very first exercise, except that now we will squeeze the barbell from behind the head.
2. The exercise is not safe enough, since the shoulder joint and its movements in this exercise are not natural. Many trainers do not recommend doing it. In any case, use light weights (about 8-12 reps).

Exercise #4 . Next exercise called -. This is an isolation exercise that will help you target your front delts.

Exercise technique:

1. Grab the dumbbells and stand up straight with your chest straightened out.
2. Raise right hand slightly above shoulder level, lingering at the peak point for 1-2 seconds.
3. At the peak, try to feel the target muscles.
4. Return your right hand to its original position without completely relaxing it and leaving muscle tension.
5. Raise left hand and repeat the movement with a delay at the peak.

Exercise #5 . Speaking of isolation, one cannot fail to recall a wonderful exercise that imitates barbell presses from the chest. This exercise is called vertical bench press in the simulator". I advise you not to forget about it in order to diversify your workout.

Fulfilling this exercise, the main part of the load falls on the anterior and medial bundles of the deltoid muscles. Of course, by and large, the load goes precisely to the front beams.

Technique correct execution bench press:

1. Sit in the simulator and press your back tightly against the back.
2. Grasp the handles, the back is straight, the chest is straightened forward.
3. Start slowly pressing the weights on the exhale. At the peak point, the arms remain slightly bent at the elbows.
4. On an inhale, we return to the starting position. At the same time, the hands are not completely relaxed until the end of the exercise. Returning to the bottom point, bring your elbows to about shoulder level, maybe a little lower (to stretch the muscles).

Exercises for the medial beam of the shoulders

Exercise #1 . There is one purposeful exercise for the middle bundle of deltas, which is called "". This is enough light exercise, which has several variations and is aimed specifically at the medial head. The rest of the exercises that involve the middle beam mainly focus the load on the front beam, and the middle one does not receive the proper load.

This exercise is quite simple to perform, just spread your arms to the sides. The body remains motionless, only the shoulders work, elbow joint is in a fixed position, slightly bent.

The correct technique for lifting dumbbells through the sides:

1. Take dumbbells and stand up straight. Legs shoulder width apart. When lifting the dumbbell, bend your elbows slightly.
2. Inhale deeply, then as you exhale, raise the dumbbells to shoulder level or slightly higher.
3. Return to starting position. At the bottom point, do not relax the muscles of the hands. Keep them tense until the end of the set.

Exercise #2 . The second exercise will be pulling. - This is a basic exercise, because it involves a large number of muscles and several joints, namely: the shoulder and elbow. If you want to pump exactly the middle and back bundle of deltas, and not the trapezoid, I advise you to pay attention to the width of the grip, it should be slightly wider than the shoulders.

Correct technique:

1. Take the bar in your hands with a closed grip and straighten your spine. Bend at the waist. Tilt your torso slightly forward so that our body does not interfere while lifting the barbell to the chin. Regarding the width of the grip, the hands should be shoulder-width or wider.
2. Take a deep breath and as you exhale begin to pull the bar to your chin. No need to do any jerks. Traction performs smoothly.
3. When you reach the peak point, slowly return to the starting position.

Exercise #3 . The third exercise is an alternative to the barbell chin row, the difference is that instead of a barbell we will use dumbbells. It may seem to many that due to the absence of obstacles in the form of a neck, it will be possible to increase the amplitude, thereby increasing contractions in deltas, and so on. But, unfortunately, this is not a false theory. To use the shoulders to the maximum, all we need is to work them out in isolation. In order for the load to go exactly on the shoulders, it is impossible to lift the weight above shoulder level, otherwise the trapezius muscles will be included in the work, which is highly undesirable. Try to stick to a short amplitude, and “mentally” focus on the middle and rear bundle of the deltoid muscles. can also be done with one hand.

Technique for performing dumbbell rows to the chin:

1. Take dumbbells in your hands and stand straight. Also, as in the barbell version, bend at the waist and tilt the body slightly forward.
2. Inhale and as you exhale, begin to raise your elbows to shoulder level.
3. Taking a smooth breath, return to the starting position, leaving the muscles of the hands in tension.

Adviсe:

1. Try to concentrate on lifting not dumbbells, but elbows.
2. Do not raise your shoulders, they must be in a stationary state so that the trapezoid is not included in the work.
3. Also, in order not to use the trapezoid, you can not get your elbows over shoulder level.

Exercises for the frontal or posterior bundle of deltoid muscles

How to pump up the rear deltas? Rear delt training consists mainly of pulls and a few exercises that use swings or arm raises. Actually, let's take a look at them.

Exercise #1 . To work out the rear deltas in isolation, the exercise "" will come to our aid. Why is this exercise very good for our rear delts? Because it is performed in the simulator, the body is in a fixed position, and we can concentrate the load on the rear bundles of the deltoid muscles as much as possible.

Technique for abducting hands back:

1. Sit in the simulator and snuggle tightly chest in the back. Bring your shoulders slightly forward so that the trapezius muscle is stretched along the back and not included in the work.
2. As you exhale, take your hands back, concentrating on the back bunches of deltas.
3. On an inhale, return to the starting position.

Exercise #2 . The second exercise also creates an insulating load on back deltas It's called " ". This is a great exercise that has a lot of options for doing it, so I advise you to pay attention to it.

Exercise technique:

1. First of all, you need to prepare workplace. Take a free bench, put it in front of you (with its back to you, as shown in the picture). Take the dumbbells in your hands and bend forward, resting your forehead on the back.
2. Bend your elbows slightly and as you exhale, begin to take your hands behind your back (to shoulder level).
3. Then, slowly return to the starting position.

How to build shoulders at home?

Without inventory, pumping up your shoulders at home will not work. Of course, you can do push-ups, do pull-ups on the horizontal bars, but this will not give you the desired effect from training. To swing your shoulders at home, you will need sports equipment in the form of two collapsible dumbbells from 5 to 20 kg and preferably a barbell with pancakes. If you have such equipment, you can perform all of the above exercises. Instead of a special bench, you can use a chair. If there is nothing at all from the inventory, and the nearest hall is 100 km from the house, then you can use bottles filled with water or sand. Also, you can use buckets with the same content. As the saying goes: “If there is a desire, there will always be an opportunity!”.

Be extremely careful when exercising at home. For example, if they can insure you in the gym, then at home I don’t think there is such an opportunity, so do the presses while standing so that you can drop the barbell to the floor at any time.

Shoulder muscle training program

1.The first shoulder training program is displayed on a separate day. The fact is that the shoulder joint is the most common area that gets injured, this is primarily due to heavy weights or neglect of the warm-up before training. To make your shoulder joint less prone to injury, I advise you to warm up well, then start the first exercise with “pump” approaches in order to warm up and pump up our shoulder girdle with blood as best as possible.

Shoulders- this is one of the most popular muscle groups, which literally every man who visits the gym strives to pump up and increase in volume. This is due to the fact that a man’s beautiful and broad shoulders are one of the main advantages that others pay attention to. The beautiful and slightly pumped up shoulders of the girls give her great sexuality and beauty of the figure. About, how to build shoulders.

First, consider the structure of the muscles of the shoulder girdle:

Exercises for training the muscles of the shoulder girdle

Shoulder muscle or deltoid muscle, consists of three bundles of muscles - anterior beam (anterior delta), middle beam (middle delta) and rear beam (rear delta). For each of these bundles shoulder muscle specialized exercises are designed that effectively load one or another part of the deltas. These exercises will be discussed below.

1. Bench press from behind the head while sitting

Bench press from behind the head- an effective exercise for influencing the muscles of the shoulder girdle. Bench press from behind the head basically loads the middle bundles of the deltoid muscles and the upper part of the trapezius muscles, as well as the triceps and serratus anterior. The load is also subjected to, albeit less, rhomboid muscles, infraspinatus, small round and supraspinous.

bench press from behind the head:

Exercisebarbell press from behind the headperformed sitting on a bench or standing. Put the barbell on your shoulders behind your head, holding it with an overhand grip:
- inhale and squeeze the bar up over your head;

Keep your back straight, without slouching or bending too much in the lower back. You can protect yourself from injury by placing the barbell bar on the rack. There are many simulators that allow you to perform this exercise in a simplified form and in safe conditions.

2. Bench press from the chest

Barbell Chest Press- this is the most basic exercise, which most of all loads the anterior and middle parts of the deltoid muscles, the clavicular part of the pectoral muscle, the upper trapezius muscles, triceps, anterior serratus muscles and a deeply located supraspinatus muscle.
The bench press from the chest can be performed both in a sitting position and in a standing position. Performing this exercise in a standing position, you should not bend your lower back too much.
To increase the load on the front parts of the deltoid muscles, bring your elbows slightly forward. For a more intense impact on the middle sections of the deltoid muscles, it is better to push the elbows apart (spread apart).

The mechanics of the exercise bench press from the chest:

The bench press from the chest can be performed both in a standing position and sitting.The bar must be held in front of you with an overhand grip, placing it on the upper chest:
- take a breath and squeeze the bar vertically up;
- exhale at the top of the movement.

barbell chest press :

1. Narrow grip, elbows forward: the front parts of the deltoid muscles, the clavicular part of the pectoralis major muscle and the long head of the triceps are mainly involved.
2. The grip is wide, the elbows are laid to the sides: the anterior and middle parts of the deltoid muscles and the upper sections of the pectoral muscles are mainly involved.

3. Seated Dumbbell Press

Seated Dumbbell Press - this exercise is primarily designed to train the middle parts of the deltoid muscles, as well as the upper sections of the trapezius muscles, anterior serratus muscles and triceps.
It can be performed alternately - either with one or the other hand, and in turn - with each hand separately.
Only trained athletes can perform it while standing.

The mechanics of the exercise sitting dumbbell press:

Seated dumbbell press is performedsitting on the bench. G hold the anteli with a grip from above at shoulder level, palms turned forward:
- take a breath and squeeze the dumbbells up to straight arms;
- At the end of the movement, exhale.

4. Alternating Dumbbell Press with Wrist Rotations

Alternate dumbbell press with wrist twists - this exercise develops the deltoid muscle, mainly its front part, as well as the clavicular part of the pectoralis major muscle, triceps and anterior serratus muscle.

Exercise mechanics

The exercise is performed while sitting on a bench. Keep your back straight, turn your elbows forward. Hold the dumbbells at shoulder level in the supination position (thumbs turned outward):
- inhale and squeeze the dumbbells vertically, turning the wrist 90 ° so that the hands take the pronation position (thumbs turned inward);
- At the end of the movement, exhale.

Exercise optionsalternating dumbbell press with wrist twists:

This exercise can be performed while sitting, leaning on the back of the bench, so as not to arch the lower back too much.
Only trained athletes can perform it while standing:
- alternately - with one or the other hand;
- in turn - with each hand separately.

5. Lifting dumbbells to the sides in an inclination forward

Forward bend dumbbell side raises- an effective exercise that mainly involves posterior deltoids. By closing the shoulder blades at the end of the movement, you will engage the middle and lower parts of the trapezius muscles, rhomboids, teres major and infraspinatus muscles.

Exercise mechanics lifting dumbbells to the sides in an inclination forward:

The exercise is performed while standing. Spread your legs slightly and bend at the knees, tilt your torso forward, bend your back, hold the dumbbells in your hands, slightly bent at the elbows:
- take a breath and take the dumbbells to the sides;
- At the end of the movement, exhale.

6. Dumbbell Side Raises

Side dumbbell raises- a very effective exercise that develops the middle part of the deltoid muscle, consisting of several bundles attached to the humerus. Using not very heavy weight allows the arms to make more precise movements necessary for full impact on the middle part of the deltoid muscle, which is especially effective in the initial phase of execution in all positions (arms along the body, behind the buttocks, in front of the hips).

It should be noted that the lateral raises also develop the supraspinatus muscle, located under the deltoid muscle in the supraspinatus fossa of the scapula and attached to the greater tuberosity of the humerus.
During lateral lifts, the pinnate bundles of the middle part of the deltoid muscle, which has great strength, but with a weak contraction potential, act in conjunction with the anterior and posterior deltoid muscles to bring the arm into a horizontal position.
The amount of actin* and myosin* in the fibers of the fusiform muscles corresponds to their cross section (A). The amount of actin and myosin in the fibers of the pennate muscles (A) corresponds to the sum of the oblique sections A1 and A2.
* Actin and myosin are muscle fiber proteins, which are the main contractile elements with a maximum contraction force equal to 5 kg/cm2 of cross section.

Exercise mechanics dumbbell side raises:

Exercise in progressstanding. The legs are slightly apart. The back is straight, arms along the body. Hands with dumbbells slightly bent at the elbows:
- inhale and raise your arms to the sides to a horizontal position;

PHASES OF MOVEMENTS: OPTIONS

1. Hands raised to a horizontal position: the deltoid muscles are involved.
2. Hands raised above the horizontal position: the upper and front parts of the trapezius muscle are involved.

By raising your arms above the horizontal position, you can develop the upper part of the trapezius muscle.. Many prefer not to go above the horizontal line in order to primarily emphasize the load on the middle part of the deltoid muscles. Never use too much weight in this exercise. It is repeated 10 to 25 times with a short pause for rest. Changing the trajectory of movement to achieve a burning sensation gives better results. For more intensity between repetitions, hold your arms in a horizontal position for a few seconds, observing isometric tension.

7. Lifting dumbbells forward alternately

Alternate forward dumbbell raises- This exercise works mainly on the front of the deltoid, the clavicle of the pectoralis major, and to a lesser extent on the middle of the deltoid.

All arm raises also involve agent muscles that connect the scapula to the chest, such as the serratus anterior and the rhomboids, which stabilize the movement of the humerus.

The mechanics of the exercise lifting dumbbells forward:

The exercise is performed in a standing position. Spread legs slightly. Hold the dumbbells with an overhand grip in front of the hips:
- take a breath, first raise one arm forward to shoulder level, and then lower it, perform the same movement with the other hand;
- Exhale at the end of the movement.

8. Lifting the dumbbell to the side with one hand lying on your side

Lifting a dumbbell to the side with one hand lying on your side- The highlight of this exercise is that the main effort is concentrated already at the beginning of the movement. Best results can be achieved by doing 10-20 repetitions.

Exercise mechanics lifting the dumbbell to the side with one hand lying on your side:

reclining sideways on the floor or on a bench. Hold the dumbbell with an overhand grip:
- take a breath and raise your hand up to a vertical position;
- exhale at the end of the movement.

9. Lifting the bar forward

Forward lifts - A very effective exercise that targets the anterior deltoids, upper pecs, infraspinatus, and to a lesser extent the trapezius, serratus anterior, and short head of the biceps.
Raising the bar above shoulder level will increase the load on the back of the deltoid muscle.
This exercise can also be performed with any simulator with a lower block, turning your back to it and passing the cable between your legs.

Exercise mechanics forward lifts:

The exercise is performed in the position standing. Legs apart. The back is straight, the stomach is drawn in. Hold the barbell below the hips, taking it slightly wider than the shoulders with an overhand grip:
- take a breath and lift the barbell forward on straightened arms to eye level;
- At the end of the movement, exhale.

10. Shoulder front broach

Shoulder front broach - one of the best exercises for shoulders This exercise directly engages the deltoids, trapezius muscles, and biceps, and additionally involves the muscles of the forearms, buttocks, sacropsoas, and abdominal muscles.
This basic exercise allows you to achieve an athletic physique.

Exercise mechanicsshoulder front broach:

The exercise is performed in a standing position.Legs apart. The back is straight. Hold the bar of the bar below the hips, taking it slightly wider than the shoulders with an overhand grip:
- inhale and stretch the bar up along the body, raising the elbows as high as possible until the bar reaches the chin. Then slowly return to the starting position, straightening your arms;
- At the end of the movement, exhale.
Deltoid raises his arm to a horizontal position. The trapezius muscle additionally involves the scapula in this movement, allowing you to raise your arm even higher.

Outcome

In this article, only the basic 10 exercises for training the muscles of the shoulder girdle are considered. These exercises allow you to effectively increase muscle mass shoulder girdle. In addition to these 10 exercises, there are a lot of auxiliary exercises for the muscles of the shoulder girdle, performed in simulators and with the help of blocks. These auxiliary exercises are mainly intended for a large drawing of the relief of the shoulder muscles.

The illustrations for the article are taken from Frederic Delavier's book - "The Anatomy of Strength Exercises".

According to sportlife.dp.ua