Shoulders training: complex for deltoid muscles

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

Shoulders training
Shoulders training

It is quite difficult to train the shoulders. This is due to their structure. Thus, in the formation of the shoulder, the deltoid muscle participates, which in turn consists of three bundles – the front, middle and posterior. Only with the uniform development of all three components of the deltoid muscle, there is a uniform formation of the shoulder. And this has a favorable effect on the figure of the athlete like a cardio training.

Organization of trainings

It is preferable to perform basic exercises on the shoulders, which work at the same time throughout the delta. In the case of lagging of any of the bundles, it is necessary to do just this by studying it, carrying out isolating exercises.

Exercises on the shoulders with dumbbells
Exercises on the shoulders with dumbbells

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

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

Bench Press Rod

This bench press is the main training on the shoulders. Although it affects mainly the middle beam, the other two are also actively working.

Initial position:

  • Standing. Legs shoulder width apart.
  • Take the shell with a straight grip on the width of the shoulders and raise to the level of the chest.

Technique of execution:

  • Raise the projectile upward, making an exhalation at the end of the ascent.
  • Make a pause and slowly inhale lower the bar to the level of the chest.
Bench Press Rod
Bench Press Rod

Recommendations:

  • Do not work with the maximum weight.
  • The back is recommended to be slightly bent.
  • Alternatively, you can perform this exercise with dumbbells.

Press bar from behind the head

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

Initial position:

  • Sit on the sports bench.
  • Back slightly to bend.
  • The clench is wide enough.

Technique of execution:

  • On exhalation squeeze the shell up. Hands should be fully straightened.
  • On inhaling, lower the bar by the head.

Recommendations:

  • You should perform the press without jerks. Slowly and smoothly.
  • Alternatively, you can perform the exercise by lowering the bar alternately – to the chest and the head.

Press of dumbbells

Many are interested in how to pump up the shoulders at home. Here is another basic exercise for the development of the shoulder girdle. Even if there is no opportunity to study at home with a barbell, then every bodybuilder has dumbbells. So exercises on shoulders with dumbbells can be done at home, if for some reason there is no possibility to visit the gym.

You can kick your shoulders at home by doing just this press. You just need to put more zeal to it. This does not mean that you need to increase the weight or the number of sets. No, you just need to train regularly.

Press of dumbbells
Press of dumbbells

Initial position:

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

Technique of execution:

  • On exhalation it is powerful to squeeze dumbbells upwards, reducing them at the top point, without turning the wrists.
  • At the top, make a short pause.
  • On inhalation, smoothly return the hands to their original position.

Recommendations:

  • Hands move in the same plane.
  • Do not straighten your arms at a jerk at the top – this is detrimental to the elbow joints!
  • It is not recommended to bend back and bend your back.

Arnold’s wrestling

This exercise is a variation of the press above the head with dumbbells, but with the initial position of the hands in front of him. The effectiveness of this bench is indicated by the fact that this was Arnold Schwarzenegger’s favorite exercise, which, as is known, reached great heights in bodybuilding. Today, the exercise “Arnold’s Press” is a classic of bodybuilding.

Arnold's wrestling
Arnold’s wrestling

Initial position:

  • Sitting on a bench with a strictly vertical back, tightly pressed to her back.
  • Legs bend in the knees at right angles, spread wide and firmly resting their feet on the floor.
  • The dumbbells are raised to the level of the neck. Elbow bend at right angles.
  • Brush your hands to yourself.

Technique of execution:

  • On exhalation squeeze dumbbells vertically upward, while unfolding the palms of the palms outwards.
  • At the top point of the palm should be directed forward. Make a short pause.
  • On inhalation, smoothly return the dumbbells to the starting position, unfolding the palms in the reverse order.

Recommendations:

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

Lifting dumbbells through the sides

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

Initial position:

  • Stand up straight and lean forward slightly.
  • Take the dumbbells and put your hands down.

Technique of execution:

  • Take a deep breath. Dilute hands with dumbbells to the sides at shoulder level.
  • In the final position, the rear of the projectile should be slightly elevated.
  • On exhalation, gently lower your hands back.

Recommendations:

It is necessary to try to exclude cheating. Thinking about how to properly shake shoulders, direct the load only to them. Cheating involves the work of other muscles and the results are noticeably reduced.

Lifting dumbbells through the sides in slope

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

Initial position:

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

Technique of execution:

  • Take a deep breath. Dilute the dumbbells to the sides, trying to raise them as high as possible.
  • Smoothly return your hands to the starting position, breathing out.

Recommendations:

  • At the end point of the exercise, the forward part of the dumbbells should be slightly tilted forward.
  • Keep your back flat, slightly bent in the lower back. Rounding the back can cause injury.

Thrust rod to chin

Basic exercises for the deltoid muscles, mainly the middle beam. Trapezoidal muscles are also involved.

Initial position:

Stand up straight. Shell below. Hvat straight. The distance between the hands is about two fists.

Thrust rod to chin
Thrust rod to chin

Technique of execution:

  • On exhalation, raise the bar to the chin.
  • Hold the projectile in the up position.
  • On inhalation, return the bar to the starting position.

Recommendations:

  • The elbows should always be divorced and raised vertically.
  • Back and neck to keep straight, chin – horizontally.
  • The bar of the bar should go up to the chin, that is, above the shoulders.
  • The weight of the bar should not be an obstacle to observing the correct technique of the exercise.

Conclusion

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

Exercises on the shoulders at home are best done with dumbbells, if there is no special place where you could sit with the barbell.
Rod presses are best done at the beginning of training, as long as fatigue is not felt.

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