How to pump up the front muscles of the shoulder. The main requirements for training. How to swing shoulders

Issue for boys and girls, which tells about all the best shoulder exercises (deltoids), with a detailed description of the technique for their implementation, all with photo and video demonstrations.

1. Bench press standing / sitting from the chest

The purpose of this exercise is to: training of the anterior and lateral deltoid muscles. Personally, I prefer to perform this exercise not sitting, but standing, because. I think that standing up, the exercise becomes more powerful, so to speak, than sitting (having tried to understand), see the demo photo below:

Technique: In a sitting or standing position, grasp the barbell with an overhand grip with your hands shoulder-width apart. Lower your elbows down, holding the barbell at collarbone level. The legs are parallel to each other. Squeeze the barbell with your arms fully extended at the elbows. Slowly lower the bar to approximately nose level and forcefully return to the starting position. It is important not to lift your head up, and in no case tilt it forward. Look straight ahead. Otherwise, you will lose your balance and haplyk)).

However, if you are still a supporter of this exercise, and did not heed my advice, then I recommend that you at least perform this exercise after an extremely thorough warm-up, and with strict technique.

3. Breeding arms with dumbbells to the side

Sports equipment: collapsible dumbbells (price from 1000 rubles for one 10 kg dumbbell).

Purpose of this exercise: Development of the lateral head of the deltoid muscle. Undoubtedly, one of the best isolating exercises for medium shoulder beams. In the exercise, not only the weight of the weight is important, but also the strict execution technique (especially without cheating).

Technique: Take dumbbells in each hand, lean forward slightly and extend your lowered arms in front of you. Start each rep with a clear stop so you don't do dumbbell swings. Spread the dumbbells out to the sides, twisting your wrists slightly so that the back of the dumbbell is higher than the front, then slowly and smoothly lower them down.

4. Bent Over Raise with Dumbbells

Sports equipment: if you perform sitting, you will need a horizontal bench for swings (price from 5000 rubles) and dumbbells or collapsible dumbbells (price from 1000 rubles for one 10 kg dumbbell).

Purpose of this exercise: Development of the posterior head of the deltoid muscle. By leaning forward, you force the rear deltoid muscles to work harder.

Technique: Take the dumbbells in your hands and lean forward 45 degrees or even more, extending your arms with dumbbells in front of you. Without raising your torso, spread your arms with dumbbells, turning your wrists so that the thumb is below the little finger, then gently lower your arms, overcoming resistance. The same exercise can be performed not only while standing in an incline (because, frankly, it’s not convenient to stand with cancer), but also while sitting with your legs bent (as shown in the photo above).

P.s. Try to do this exercise slowly, with a mandatory second or two seconds. delay at the top. Read more in the main article: Mahi dumbbells to the side (rear)

Sports equipment: an Olympic bar (price from 1300 rubles), or a curved barbell EZ-bar (price from 1500 rubles) and pancakes (weight for the barbell, about 3500 rubles for 25 kg).

Barbell row to the chin with an average grip- the exercise develops the middle beams of the deltas, in contrast to the “thrust with a narrow grip to the chin”, the role of the work of the trapezium and front deltas is reduced. But usually it is performed in such a way that most of the load is performed by the front bundles of deltas (elbows are lower than the bar of the bar at the peak of movement). You need to make sure that the elbows are constantly slightly higher than the fists squeezing the bar. Also, the elbows in the upper phase of the movement will be slightly higher than the fists, then the main work will be done by the middle deltoids. If the line of the elbows becomes significantly ahead of the line of the neck, and the distance becomes already 10 or more centimeters, then the rear deltas and trapeziums will actively connect to the work of the middle deltas, so first think carefully about which muscles you are going to strengthen with this technique.

For the guys, a visual-explanatory training of deltoids (shoulders) from Paata Petriashvili (I recommend):

For girls, too, a great, visual-explanatory video shoulder workout (short version of the basics):

And a more verbose version:

Sincerely, administrator.

Greetings ladies and gentlemen! With this note, we begin a series of serious (ha-ha-ha :) pumping articles, in which we will consider both the theoretical and practical aspects of the development of our body and its individual muscle groups. We will go through all the muscles and find out for each group how it is more appropriate. (and why exactly) sway. Today we are waiting for the first note, from which we will learn how to build shoulders?

So, take your seats, it will be very informative, useful and interesting.

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

I am sure that the voiced topics will not leave anyone indifferent, because it so happened that the hall is a place of concentration of strength and honing its form, i.e. questions of a qualitative change in a loved one will always come first. What is meant by the word pump? For example, you have a flat tire on your car, in which case you take out a pump / compressor from the trunk and inflate the deflated wheel / chamber to an elastic and dense shape. So, initially the human muscles are in a deflated state and a certain strength work (provided with appropriate nutrition/recovery) in the gym allows you to give the muscles a more full look.

Ladies should not think badly about the word “pump up their shoulders”, imagining themselves with large male deltas. The calculations below are valid for all inhabitants of the planet Earth, and the beautiful half is no exception. Taking into account the following information, everyone will achieve their goals, men will build wide spherical deltas, ladies will develop neat sexy shoulders.

Actually, let's start with the theory, or rather the muscular and skeletal anatomy, so let's go.

Note:

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

Shoulder anatomy and muscle atlas

The shoulders are a complex, a synergistic “bunch” of muscles responsible for a huge number of movements. The first level of muscle, around your shoulder joint, is called the deltoid/deltoid muscles. They have three heads / bundles:

• front head - part of the delta on the front of the shoulder. It starts on the front of the clavicle, runs along and across and is attached to the humerus;
• middle head - the central bundle located next to the anterior head. Begins at the top of the scapula or acromial process and inserts on the outside of the humerus;
• posterior head - begins on the scapular bone of the shoulder joint, descends towards the arm and is attached to the upper part of the humerus.

Three bundles of deltas are heard by many, however, the anatomy of the shoulders does not end with just the heads.

The second, deeper layer, is the muscles of the rotator cuff. The shoulder rotator consists of 4 -x muscles, the main function of which is the stabilization of the shoulder joint. These include:

• infraspinatus - a large muscle covering the outer part of your shoulder blade;
• small round - a small muscle that lies immediately under the infraspinatus;
• subscapular - comes from the outer part of the collarbone, crosses the shoulder and is attached to the inside of the bone of your arm;
• supraspinatus muscle.

Skeletal anatomy

Bones and joints play an important role in the movement of the shoulders. Understanding the skeletal anatomy of deltas will help you train them effectively and safely.

In skeletal anatomy, we are interested in the following departments:

• thoracic spine - includes 12 vertebrae in contact with the ribs. It starts from the base of the neck and descends to the very bottom of the back;
• shoulder blades - located at the very top of the spinal column and move as the athlete performs the exercise;
• The humerus is the long bone of the upper arm. Most of the shoulder muscles are inserted into it;
• shoulder joint - moves the shoulders. The shoulder blades and humerus work together to create movement for your delts and arms. The shoulder joint is a ball joint, a very mobile structure that allows you to make a large number of movements.

Muscle functions in practice

It is important not only to know how the shoulders are arranged, it is important to know the functions of the shoulder using real movements as an example, i.e. how muscles, bones and joints work together in weight training in the gym. And we'll start with...

Deltas:

Most of the time, our deltas work together, three heads at once. For example, when pressing dumbbells up, all three beams move together, synergistically. However, by performing certain exercises, we can conditionally isolate one or another beam. In particular, here are the functions performed by various delta heads:

• front - performs shoulder flexion, for example, lifting dumbbells in front of you;
• medium - flexes the shoulder and helps in its abduction, for example, abduction of dumbbells to the sides;
• back - extension of the shoulder, occurs when the humerus is behind your body, for example, moving your arms back in a tilt.

Rotator cuff

Responsible for stabilizing the shoulder joint, these muscles are constantly working to keep the humerus in the shoulder joint. In other words, the rotator cuff returns to its original position (tightens) the arm/shoulder during various movements. The cuff is also responsible for internal/external rotation of the humerus. External rotation loads the infraspinatus and teres minor muscles located on the back of the shoulder blades. The subscapularis muscle moves the shoulder inward. The supraspinatus muscle is responsible for shoulder abduction (abduction), which provides the first 1/3 raising arms to the side (30 degrees of motion from the midline of the body).

So, with the basic "construction" theory finished, it will allow you to better understand the work performed and more consciously achieve your goals. Now let's talk about...

Shoulder Injuries: Why Do They Happen? And how to swing your shoulders without injuring them?

As mentioned earlier, the shoulders are a complex articulated structure that is extremely prone to failure. Shoulder injuries are the most unpleasant and take the longest to heal, most of them through surgery.

Delta (including shoulder joint) a very popular element of the shoulder and it is they that account for as an obvious (specialized exercises), and implicit loads. We all know and often perform exercises in the gym such as bench press, army press, push-ups, etc. They indirectly load the anterior delta and due to their frequent use (especially different presses) the front head of the deltas turns out to be loaded much more strongly, unlike the back. In other words, we have a “one-sided” loading (imbalance) and, neglecting the rear delts, we can face various shoulder problems.

The shoulder girdle is unique because of the wide range of articulation in the humero-scapular and scapular-clavicular regions. The shoulder area is a complex structure - many joints are tied to it, and therefore there is a high risk of injury, so this area requires attention and proper development / strengthening of all the muscles around it. In other words, it is incorrect to carry out your workout by loading only the anterior and middle deltas, forgetting about the posterior and rotator cuff muscles.

To minimize all possible shoulder problems, you need to include the following exercises in your workouts.

For the shoulder joint:

• flexion - frontal bench press or lifting dumbbells in front of you;
• extension - pull-ups, pullover;
• abduction - lateral breeding;
• adduction - traction of the block with a wide grip;
• horizontal flexion - lying breeding;
• horizontal extension - traction of the lower block;
• external / internal rotation - dumbbells internal / external rotation.

Scapular-clavicular joint:

• elevation/ascent - shrugs standing lifting phase;
• decline - shrugs standing lowering phase;
• retrakia - shrags sitting on a bench (shoulders pulled back, shoulder blades pressed together);
• protraction - "front" scars (shoulders are shifted forward to increase the distance between the shoulder blades).

Summing up all of the above, we can derive universal tips for safely rocking the shoulders, and they are as follows:

1. work with each joint / muscle of the deltas and strengthen them separately to create a single balanced-developed ensemble;
2. contrast pushing exercises with pulling exercises (military bench press - traction to the belt);
3. control the technique of performing exercises;
4. do not neglect the training of small muscles that stabilize the shoulder (rotator cuff) by working them with special exercises at various positions / angles.

What determines the width of the shoulders?

The determining factor is mom and dad, or rather genetics, however, if you are narrow-shouldered by nature, then this is not a reason to hang your nose, but a reason to take into account the following information. The hormone testosterone has a lot to do with shoulder width. Deltas expand during puberty as a result of the action of this hormone. Low testosterone during this period leads to narrow shoulders in adulthood.

Your shoulder muscles are filled with androgen receptors, which are taken from testosterone molecules to activate protein synthesis and intramuscular growth. Therefore, high levels of “dough” will help you build broad shoulders. In addition, it is useful to know that there are no other muscles in the human musculature that would have such a dense concentration of androgen receptors.

Therefore, it is extremely important during this teenage period to give the growing body the following foods that naturally increase testosterone.

So, we go directly to the pumping-theoretical side of the issue.

How to build shoulders? Theory of swing.

The key to pumping any muscle is 100% getting into the mode of operation (correct rep range), weekly volume (how often / how many days a week to train a muscle unit) and rest periods (recovery m / y training sessions). If you manage to pick up all 3 these parameters, then consider that you are provided with inflatedness.

This selection of parameters is best done on the basis of empirical (by experience in practice) obtained data for a specific muscle group. And as soon as we say in this note: “how to build shoulders?”, Then we will consider such data for deltas.

To select the three indicated parameters about a muscle group, you need to know the following information:

• biomechanics of the muscle group;
• muscle fiber type (master/slave).

In this part of the note, we will analyze the features of a muscle unit called the deltoid muscles and find out what training parameters are optimal for pumping it up. So, let's begin…

As we have already figured out earlier, the deltoids consist of three bundles - anterior, middle and posterior. Therefore, for effective buildup, it is necessary to identify “who is who”, i.e. which bundle is endowed with which type of predominant fibers - this is what we will do.

No. 1. Biomechanics of the deltoid muscles.

Statistics say that the most developed in athletes are the front beams. (conditionally 5 units), then there are lateral ( 3 units) and rear (usually developed 10-15% from possible). This is partly due to the misconception that dumbbell lateral raises are a good isolation exercise for the lateral deltoid bundles. In fact, they are not, unless you modify the exercise.

During abduction, for example, when performing lateral dilutions, taking the force created by the lateral delta for 100% , the strength of the anterior deltoid is approximately 75% , and the supraspinatus muscle 25% . This means that the annoying (other rotator cuff) and anterior delta together produce the primary force of the lateral delta. Thus, swinging the middle bundle with lateral leads is extremely inappropriate. And this is not the only exercise in which the load is not going where it should be, however, in almost all manuals / books, the lateral leads are considered the best exercise for the middle beam.

The question arises: “how to train the middle beam and not involve the front one?”

The answer is simple - reduce the amplitude of shoulder flexion by raising the arm not very high, as in frontal dumbbell lifts. Also, don't fully extend your elbows when doing side raises. Thus, from the point of view of biomechanics, it is better to work out the middle bundle of deltas while sitting on an inclined (angled up) bench facing her. Optimal for isolating the middle beam can be called the angle of the bench between 15 and 60 degrees.

When performing breeding to the middle delta on an upward inclined bench, the first 30 degrees of abduction of the movement are performed by the supraspinatus muscle, after which the middle deltas work the rest of the amplitude. When performing dilutions, you should accompany the projectile throughout the entire range of motion, and not throw the dumbbell up and wait for its inertial fall down (to the side).

Another very important factor that determines the activity of the shoulder muscles is its rotation. The greater the internal rotation during flexion/abduction of the shoulder, the more the middle and posterior bundles are involved in the work, and the less the anterior ones. However, during horizontal shoulder abduction (for example, the reverse breeding exercise in the butterfly simulator) external rotation of the arm increases mid delta activation at the expense of less posterior delta activation.

Conclusion: when training for maximum involvement in the work of the middle and rear bundle of deltas, it is necessary:

• do not fully extend the elbow (not using the scapular plane);
• turn your shoulder inward.

These technical adjustments increase stimulation of the mid delta but decrease the width of the subacromial space, which in the extreme can lead to impingement. (rotator compression and injury). To counter the last situation, the athlete, while performing the exercise, can take his shoulder blades back a little.

Subacromial impingement mostly occurs if your shoulder is not structurally balanced, and this exercise technique will help improve the situation. Thus, it turns out a double-edged sword, it seems to be useful, and it seems to be not :).

Total conclusions on the biomechanics of the deltoid muscles. It is most advantageous to train your beams like this:

• front - frontal lifts with external rotation of the shoulder;
• medium - on a bench at an angle 15-60 degrees up with a slightly shortened range of motion and controlled lifting / lowering of dumbbells when breeding to the sides;
• rear - reverse dilutions in the butterfly simulator / with dumbbells at an upward angle with internal rotation of the shoulder.

In the picture version, the beam exercises look like this.

No. 2. Rotator cuff training and deltoid muscle fiber structure.

The structural balance of the shoulders means matching the development of the muscles of their rotator cuffs. For training external rotators, pulling the rope at the block to the face with an improvised grip is perfect ( 1 ) . If you want to isolate the infraspinatus and teres minor muscles, then abduct the arm with the dumbbell to the side while lying on your side ( 2 ) .

As for the structure of the fibers, it can be said with a high degree of probability that 60-65% deltoid muscles are slow-twitch muscle fibers that are quite hardy and efficient. Thus, when it comes to training them, it is most beneficial to work them using a combination approach with an emphasis on higher reps (from 15 ) to muscle failure.

As for the recovery time, red fibers recover an order of magnitude faster than white ones, i.e. if the latter need several days (from 4 ), then the slow ones are already ready to rush into battle after exhausting their already through 1-2 minutes. Because deltas have a mixed fiber structure (60% red/ 40% white), then it is best to give them rest until 4 -x days, i.e. train 1 once per 4 day or 2 times a week.

As for the number of repetitions, sets and rest time between sets, then you need to adhere to the following scheme:

• number of repetitions - from 15 ;
• number of sets from 1 before 5 (optimally 3-4 ) ;
• rest time m / y approaches 60-120 sec (optimally 60 sec).

This scheme is appropriate for dominant red fibers. When it comes to training 40% white fibers, then you need to follow a different scheme:

• number of repetitions - 6-12 ;
• number of sets from 5 before 10 (optimally 6-7 ) ;
• rest time m / y approaches 90 -120 sec (optimally 90 sec).

Thus, in order to comprehensively develop deltas, i.e. you need to pump up your shoulders:

1. train all three beams per workout (especially lagging rear and middle);
2. ensure the structural balance of the deltas, maintaining compliance with the m / y bundles and muscles of the rotator cuff of the shoulder;
3. conduct training of both leading (red) and driven (white) fibers in different periods of training, changing the program scheme of training. First 2-3 months in a given volume of repetitions / sets and rest time slow fibers, then 2-3 months of fast fiber training;
4. apply the correct isolation exercises for different bundles (including with a modified technique, in particular, using the bench at an upward angle in some movements and rotating the shoulder inward);
5. on average use medium to high reps with the number of sets 3-5 .

Awww, are you still here, or am I shaking the air empty? :)

Actually, this is all on the technical side, now let's deal with the practical side of the issue ... or wait, the counter shows that the note has exceeded an indecent number of characters, so I propose to organize the second part and meet next time. I don't hear any objections, so let's do it.

Afterword

The first part of the note called - how to build shoulders has come to an end. In the future, we will go through all the muscle groups and find out how best to work them out. Next Friday we will finish the second part of this article and analyze the whole practice, so we don’t go far, we are waiting for the continuation of the banquet :).

Until then, bye, friends!

PS. how do you train your shoulders, how many times a week, what do you use? Inject…

P.P.S. Attention! 14.06 it became possible to send questionnaires for food and drink. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

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

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

How to swing shoulders

Seated Dumbbell Press

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

Standing barbell press

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

Standing barbell row to the chin

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

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

Raises (swings) of dumbbells through the sides while standing

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

Wide grip pull-ups

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

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

The content of the article:

Qualitatively pumped muscles of the shoulder girdle are able to visually make the back wider and give the figure the appearance of the English letter “V”. This is exactly what a male figure should be, according to the concepts of the ideal of beauty that have developed in our society. At the same time, the development of the muscles of the shoulder girdle should be paid attention not only to guys, but also to girls. This will make the shape of the female body more distinct and even.

Most girls do not want to have big muscles, which is understandable, but in principle impossible. Very often, women are afraid to overtrain their muscles, not realizing that this is simply impossible without the use of sports pharmacology due to the physiological characteristics of the female body. At the same time, when training the muscles of the shoulder girdle, girls can focus on isolated exercises that do not allow them to gain a lot of muscle mass. Use light weights in this case. After reading this article, you will understand how to build shoulders at home.

Effective exercises for the muscles of the shoulder girdle

All the most effective movements for pumping this muscle group can be divided into two types: presses and swings. All pressing movements are basic, and swings are classified as isolated. You can do the presses while standing or sitting. You can press shells from the chest or from behind the head, using a barbell or dumbbells for this purpose. You can also use trainers.

Swing movements are aimed at developing a certain section of the deltas and are performed at a slow pace. To use the middle section of the deltas, you need to lift sports equipment in front of you. The rear section of the deltas is active when swinging to the sides when the body is tilted forward.

To make the lesson as effective as possible, you should start it with doing bench presses, and then move on to swing movements. This scheme is the most effective, since serious weights are used when performing bench presses, and at the beginning of the session, the athlete has a maximum reserve of strength. When the energy runs out, you can move on to lighter movements, to which the swings should be counted. This is definitely worth remembering for everyone who wants to know how to build shoulders at home.

How to build shoulders: training principles

We will inform everyone who wants to know how to pump up their shoulders at home - it is advisable to use dumbbells for these purposes. Even such a simple exercise as “shrugging shoulders” with dumbbells in your hands will be very effective, especially for beginners. It is no secret that men pay special attention to training the muscles of the shoulder girdle and arms. However, girls should also work out these muscles.

First of all, this is due to the fact that throughout the summer the girls' hands are in plain sight, and it will not be possible to hide body fat with all the desire. To get rid of them, you should pay attention to the training of this muscle group.

The most effective shoulder exercises at home

It is very important to perform a good warm-up before each session to protect yourself from injury. To do this, you will need no more than a dozen minutes. To make the muscles of the shoulder girdle look beautiful against the background of the arms, you need to pump the biceps as well. This reminder applies to girls, as men certainly do not forget about the muscles of the hands. Now let's look at exercises that will help you answer the question of how to build shoulders at home.

1. Presses from behind the head. The exercise is aimed at developing the middle and anterior sections of the deltas, as well as the triceps. We note right away that this movement is quite traumatic for the joints and should not be performed at the very beginning of the lesson. Take a standing or sitting position, taking the projectile with a direct grip. In this case, the forearms should be parallel to each other. Lower the projectile on the trapezoid and then raise it.
2. Army press. The exercise is aimed at developing the middle and anterior deltas. Raise the barbell to chest level by dropping your elbows down. Start lifting the projectile, while fully straightening the elbow joints.
3. Breeding dumbbells to the side in a standing position. The exercise is aimed at developing the middle part of the deltas. Sometimes novice athletes swing their body when performing this movement, which is not worth doing. Otherwise, the effectiveness of the exercise will drop dramatically. Taking the shells in your hands, stretch them slightly in front of you and slightly bend your elbow joint. Start spreading your arms to the sides, raising them to the level of the shoulder joints.
4. Lifting dumbbells in front of you. The exercise is aimed at developing the anterior deltas. However, if you have already performed the military press, then this movement can be omitted. Taking the shells in your hands with slightly bending your elbow joints, stretch them in front of you. From this position, begin to raise the dumbbells over your head.
5. Dumbbell row in an inclined position. The exercise is aimed at developing the rear deltas. It is this movement that will answer your question of how to pump up your shoulders at home. This is the only exercise that can maximize the load on the back of the deltas. As a result, you will be able to expand your shoulders. It is necessary to perform the movement at a slow pace, maintaining a pause in the uppermost position of the trajectory. Taking the shells in your hands, tilt the body forward to an angle of 45 degrees. The hands are in front of you. From this position, spread your arms to the sides.
6. Pulling the bar in the direction of the chin. The exercise is aimed at developing the anterior deltas, as well as the trapezoid. To maximize the load on the deltas, you should use a wide grip. Take a standing position, holding the barbell down with your arms outstretched. From this position, lift the projectile to the chin, while spreading the elbow joints to the sides.
7. Pulling the bar in the direction of the chest. The exercise is aimed at developing the anterior deltas. For maximum comfort while performing the movement, you can do it in the Smith machine. Unfortunately at home, this gym equipment is not available, but if you decide to start going to the gym, then you should know about it. From a technical point of view, the movement is similar to the previous one, but the projectile rises only to the level of the chest.
8. Although this exercise is primarily aimed at developing the chest, the muscles of the shoulder girdle are also involved. It is perfect for beginner athletes. They have virtually no muscle mass. If you use a narrow stance. Then shift the emphasis of the load on the anterior part of the deltas. The wider the setting of the hands, the more actively the chest muscles are involved, and the middle part of the deltas is also involved in the work.
9. Push-ups on bars. When performing this movement, the muscles of the shoulder girdle work only at the moment of the negative phase of the movement, or, more simply, when you return to the starting position. To pump the deltas, you need to lower the body down and raise only 10–15 centimeters, and then lower again.
10. Pull-ups, wide grip. This movement perfectly pumps the latissimus dorsi, but the deltas also work. To emphasize the load on the muscles of the shoulder girdle, as in the case of the previous movement, you should not go down deep.

More useful information about shoulder home workout in this video:

Many athletes ask how pump up your shoulders at home without dumbbells, push-ups, what are the exercises, methods, tips and tricks. After all, in fact, you can pump up your shoulders both at home and in the gym, it all depends on your desire and aspiration. The higher the desire, the faster you can pump up your shoulders.

The first thing you need to build your shoulders at home without dumbbells, push-ups, is just to set a clear and specific goal for yourself. Take a piece of paper and write down which shoulders you want to build. Nearby write the exact date until which you want to pump up your shoulders. Find a photo or imagine the shoulders you want to build.

How to build shoulders at home without dumbbells - exercises

To pump up your shoulders at home without dumbbells, push-ups, you need to perform these exercises 4 times a week or every day, with a strong desire to quickly pump up your shoulders. For the first 3-4 days, do not do heavy loads to allow the muscles to rest and get used to new loads.

Pushups

To pump up shoulders at home without dumbbells, push-ups, you need to do push-ups with a simple, wide and narrow grip. Do 3-4 sets for each type of push-up and 30-50 push-ups. Rest a maximum of 3 minutes between sets. Do push-ups correctly, keeping your back straight and lightly touching the floor with your chest and straightening your arms when lifting.

Breath

To build shoulders at home without dumbbells, do the exercises regularly, without skipping workouts, so you don’t have to start all over again. To strengthen and speed up the process, use additional weight. If there are no dumbbells, replace them with water bottles or a backpack with books.

Also, to pump up your shoulders at home without dumbbells, push-ups, take care of a regimen and proper nutrition. Eat only wholesome, natural foods that contain more vitamins and proteins. Do not overeat, eat: meat, fish, eggs, dairy products, cereals, fruits and vegetables. Drink 2-3 liters of water throughout the day.