How to build shoulders quickly and correctly. How to swing the muscles of the shoulders: a set of exercises. Best Shoulder Exercises - Video

Hi guys! Today we will touch on the topic of shoulder pumping with dumbbells. You alone know the reason why the choice fell on dumbbells. Maybe the bar is not right for you because you want to pump your delts at home, maybe your back does not allow you to work with a large weight of the bar. Maybe something else.

Whatever it was - there is plenty of information on this subject! I tried to collect the most up-to-date information on this “dumbbell-shoulder” topic. Consider specific exercises for the shoulders with dumbbells, touch on the anatomy.

Beautiful, wide shoulder muscles make the figure more attractive and harmonious, so many bodybuilders try to work out this particular area as much as possible. But the shoulder girdle is one of the most difficult to pump, and the muscles here are very easily injured.

For example, I once encountered a mid-delta mini-grass. And I performed a narrow bench press from the chest. It hurt for a long time and interfered with many exercises. There were no special jerks, but the injury occurred, so you need to be really careful with the shoulders. But we're starting...

Before developing a training program, you should study and understand the anatomy of the required zone. The shoulder muscle is called the deltoid and has the shape of a triangle. It originates from the lateral part of the clavicle, the axis of the scapula and the acromion (the lateral end of the scapula), attaching to the deltoid tuberosity of the shoulder bone.

The delta consists of three main parts - bundles (also called heads), which have their own functions. They are directed towards the apex of a triangle pointing down, in the form of a fan.

1. FRONT OR FRONT. They are responsible for raising the arms (elbows) in front of them, for bending the shoulder, turning it inward. They take part in bench presses for the muscles of the chest and shoulder girdle.
2. MIDDLE OR SIDE. Responsible for the removal of hands to the sides. Actively participate in the bench press while sitting.
3. REAR. Responsible for raising the arms, extending the shoulder, turning it outward. Participate in traction exercises for the back.

In addition to giving symmetry to the figure and beauty of the silhouette, developed shoulder muscles also help to avoid injuries when working with large working weights.

Training features

The main mistake of many bodybuilders is to work out only the front deltas. It is necessary to draw up a training system that includes all beams.

This is not to say that dumbbells are the best equipment suitable for shoulder muscles. But their clear advantage is the ability to perform at home. Not everyone has a bar.

You need to train at least twice a week, preferably in combination with the muscles of the chest. To begin with, it is imperative to warm up and prepare the muscles, because the deltas are very easy to damage without prior preparation. It is also recommended to start with heavier base complexes, and finish with isolating ones.

The number of repetitions should be up to 15 times in three or four sets, and during each of them it is necessary to reduce the working weight.

All exercises are equally suitable for both men and women. Women should not worry about the fact that they suddenly pump up huge shoulders and look like men. No, ladies, that won't happen. Your body has a completely different hormonal background and it will not allow you to grow muscles as quickly as men do. And dumbbells for you - that's it.

4 basic exercises

By basic they mean exercises that involve several muscle groups and joints at once, including auxiliary ones, and not just target ones. Without their implementation, it is very difficult to achieve results. The most effective shoulder exercises at home:

1) "BEAM ARNOLD". This training can be worked out standing or sitting, the technique for both options is the same. For a sitting position, you need to raise the bench by about 75-80 degrees.

Sitting comfortably, raise your arms with dumbbells to the shoulder line, forming a right angle in the elbow joint. The brushes are directed towards the face. The feet are wide apart and rest on the floor. Squeeze up both dumbbells, turning the brushes in the opposite direction. Therefore, the back of the hand will be turned towards your face. Keep a slight bend in the arm at the elbow. Pause at the top and lower your arms very slowly.

Implementation recommendation: When starting the exercise, always keep your elbows in line with your shoulder girdle. This will keep the target muscles in tension. For efficiency, it is not necessary to use large weights, it is better to start with the minimum, and gradually increase them. Experiment and modify the training - when lifting up, turn the dumbbells towards each other, bringing them to a point above your head.

2) ARMY PRESS WITH DUMBELLS SITTING. One of the most popular exercises in many programs, as it helps to work out the shoulder girdle, chest, triceps and the deltas we need. And although the classic version is performed with a barbell and standing, the sitting version with dumbbells is also effective, while reducing the risk of injury to the waist.

To perform, you need to sit on the edge of the bench, the legs will serve as a support. Don't bend your back. Take the dumbbells and squeeze them to your shoulders, bending your elbows. Do not rotate the brushes and keep in a fixed position. Hold the position at the top for a few seconds and slowly lower your arms. Can be done while standing.

Implementation recommendation: it is impossible to violate the trajectory of movement, the rise must be strictly in a straight line from bottom to top. It is advisable at first to have a trainer or partner nearby to help control the correct execution for the shoulders. You also need to exhale while lifting, and inhale when lowering the inventory.

3) ALTERNATED DUMBELL PRESS SITTING. Perfectly develops the deltoid muscle, arms, chest and upper back. Sit on the edge of a stable, hard surface, such as a chair, with your feet propped up. Taking the dumbbells, raise them to the line of the shoulders, bending the elbows. Place the brushes in a neutral grip, that is, palms facing each other. But you can also try a direct grip, as in the picture below:

As you exhale, lift with your right hand, then lower the dumbbell and immediately raise with your left hand. Do not linger at the top point, go down immediately, taking a breath. Perform the exercise at an average pace, although there will be a temptation to do it quickly. This exercise sets the pace.

Recommendations for implementation: do not make sudden movements, do it smoothly. Do not change the starting position during the entire exercise, do not turn your palms. Perform as if you were holding a barbell. Do not drop your elbows below shoulder level, and do not push them forward.

4) LIFT DUMBELLS STANDING ALONG THE BODY. Actively works on the frontal and lateral bundles, and a little less on the back, as well as the trapezius muscle. To perform it, you need to stand with your legs at shoulder level.

Take the dumbbells and lower them down, slightly bending the elbow joint and turning the brushes towards one another. Keep the body straight. Inhaling strongly and holding your breath, lift the inventory up, in line with the shoulder girdle. At the top point, you need to freeze and lower your arms as you exhale.

For a more active study of the rear deltas, the complex should be modified and worked out from the tilt of the body at an angle of 90 degrees. Hands must be placed, lowered down, and spread them according to the above technique.

Implementation recommendation: in this training, the main role is played by correct breathing and its correct retention. If during work, you feel that the tension is not on the deltas, but on the muscles of the chest or back, you should reduce the weight of the dumbbells. To perform the training in an incline, it is recommended to rest your head against the wall, thereby relieving the load from your back.

3 isolation exercises

Isolation exercises work one muscle group and involve one joint. Check out the following if you want to know how to build your shoulders with dumbbells:

1) LIFT DUMBELLS IN FRONT. Helps in the development of the front delta. Stand with your feet at shoulder level. Keep your body straight. Hands with inventory lowered to the sides, elbows slightly bent. Inhaling and holding your breath, raise your straight arms in front of you just above your shoulders by 45 °. Hold at the top and drop down.

Recommendations for implementation: to increase the effect, dumbbells should be taken with an overhand grip. You should not violate the amplitude of movement and raise your arms above the specified angle, otherwise completely different muscles will be worked out.

Also try to perform with each hand separately, this will help you better feel the tension of the target muscle and control the execution technique. You can not swing and feed the body forward. If you are unable to perform exercises with a clear technique, reduce the working weight.

2) LIFT DUMBELLS THROUGH THE SIDES. Helps in the development of the middle beam. Starting position - legs at shoulder level, feet slightly to the sides. Take inventory with your palms inward on your arms slightly bent at the elbows. Inhale deeply and hold your breath, raising your arms up, slightly bending at the elbow joint. The lift should be up to shoulder height.

Pausing for a moment at the maximum point, slowly lower to the starting position and exhale. Do not help yourself with rocking, keep your torso straight.

Recommendations for implementation: do not take too heavy dumbbells, this will transfer the load to the back, and you will constantly struggle with elbow flexion, and this will completely lead to zero performance. Your hands should be strictly parallel to the floor, do not lift the dumbbells up, perpendicular to the floor, this will pump the trapezius muscle.

You can include this option in your workout, but don't make it a target. It is very important to observe proper breathing, because it helps to maintain balance, observing the technique, as well as reduce the load on the spine.

3) LIFT DUMBELLS THROUGH THE SIDES IN INCLINE. Excellent study of the rear deltas. To begin with, stand with your legs apart at shoulder level, take your equipment and tilt your torso forward at a right angle. Slightly bending your elbows, raise your arms up behind your back to the maximum possible height. Hold on top and slowly return to the starting position.

Recommendations for implementation: this option is best done at the end of a shoulder workout, feeling the tension of the back beams as much as possible. The back can be rounded, but sharp movements and swaying of the body should not be made.

So you have learned the best shoulder exercises with dumbbells. They can be performed at home and in the gym. If it is possible to connect the bar - it will be generally cool!

That's all for me - I hope I answered your question and you found the information you need. Bye Bye!

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Large embossed shoulders are one of the main signs of masculinity in the appearance of a man. Unlike a wide chest and large biceps, powerful shoulders will be visible under any clothes, even if you put on a jacket. However, not everyone can boast of the width of their shoulders, because this muscle group is the most difficult when gaining muscle mass. So how to build shoulders if all your home workouts have not yielded results? Shoulders require special attention when gaining mass, which is why in this article we will talk about how to quickly pump up your shoulders at home and save the result.

Anatomy

The muscles of the shoulders, or rather the deltoid muscles, are divided into several separate groups responsible for different movements. Let's consider them in more detail.

1. Anterior deltoid muscle. This head originates from the collarbone and extends to the humerus. It is used during pressing movements, such as bench press, barbell overhead press, and other intermediate exercises.

2. Middle deltoid muscle. Like the anterior one, it starts on the collarbone and goes to the humerus. Responsible for the movement of the abduction of the arms to the sides along the body. This is the main muscle that visually expands the body. It is involved in the exercise "swing to the side."

3. Posterior deltoid muscle. Extends from shoulder blade to shoulder bone. It is involved in moving the arms to the sides and back, it works with pull-ups and pull-ups.

4. Trapezius muscle. This muscle group occupies a large area and is involved in many movements. It originates at the base of the skull and runs along the spine to the middle of the back. It is involved in almost all movements of the rear delta and spinal muscles.

Firstly, for the buildup of the shoulders, it is necessary to correctly observe the technique. Do not do it wrong, but with more weight, the main thing is to feel how the muscle tenses, and bring the execution to the point where the muscle is stretched.

Secondly, “killing” muscles with a small weight for several minutes is also the wrong tactic. So you will never pump up, but only increase the risk of catabolism. The exercise should be performed for 20-40 seconds, the recommended number of repetitions is at least eight times, after which it is necessary to take less weight and work at a normal pace, performing 10 to 14 repetitions.

Thirdly, do not neglect proper nutrition. Even if all your workouts are focused only on painting the shoulders, the regime should be followed, as with normal muscle building.

Inflating shoulders on the horizontal bar and uneven bars

Everyone knows how to pull up, but not everyone knows how to pump up their shoulders on the horizontal bar and uneven bars.

The horizontal bar and bars are excellent shells for pumping and strengthening the shoulders and arms. Their advantage is that they are in every yard of any city, but in extreme cases, you can buy them inexpensively and install them right at home.

Working with your weight on the horizontal bar raises muscle tone, strengthens the trapezius muscles, deltoids and increases the width of the shoulders. Parallel bars are also a good option, but without a horizontal bar you won't be able to increase shoulder width, as the parallel bars don't allow for many of the movements that develop the middle deltoid muscle.

If you follow the right technique, you can achieve good results on these projectiles. For many, it seems a mystery how to pump up your shoulders on the horizontal bar, however, when performing special exercises, muscle mass will not take long, and you will quickly build up your shoulders.

How to build shoulders on the horizontal bar: exercises

1. Classic pull-ups with a medium grip. Hands at about shoulder level, hands in a direct grip position. Pull up to the highest point, that is, touching the horizontal bar with your chest.

2. The same medium grip, but the hands are already in the reverse grip position. Stretch with your back to the horizontal bar, pulling up should be incomplete, to the level when the elbows are bent ninety degrees. Leave your legs perpendicular to the floor.

The number of approaches is approximately 3-4 per workout. Do not try to do more, at best it will lead to nothing, at worst - to catabolism, and even to injury. If you manage to do more than twenty repetitions, then you need to know one secret, which reveals the question of how to pump up your shoulders on the horizontal bar: start tying a load to your legs. Repeat this every time you reach twenty reps on all sets with the new weight. This will develop well not only the outer width of the shoulders, but also their strength and endurance.

Exercises for pumping shoulders on uneven bars

It will seem strange to someone the question of how to pump up the shoulder muscles on the uneven bars. But this is quite real, especially when combined with other training equipment.

• As usual, grab the bars from above, rest against them and hang. Press your arms close to your body as tightly as possible.
• Tilt your head forward and take your knees back, otherwise most of the load will go to the triceps. Slowly lean forward, extending your elbows to the sides.
• As soon as you feel the tension of the pectoral muscles, freeze for a couple of seconds and begin to smoothly bring your elbows to the body, unbending them and straightening up until you return to their original position.

This exercise is rather auxiliary, it will not expand the shoulders, but with it, muscle growth from the horizontal bar with weighting or dumbbells will be much more effective.

The number of repetitions and approaches is the same as on the horizontal bar. If you have learned to perform more than twenty repetitions, then it's time to tie extra weight to your legs or back.

Don't forget to warm up before every workout. Between sets, you can do a couple of swings with your hands, this will contribute to blood circulation and speed up the recovery process. Warming up is a necessary part of any workout, it prepares the muscles before the load, contributes to the effectiveness of training and reduces the risk of injury.

How to build shoulders with dumbbells

Dumbbells are perhaps the most effective projectile. Here we will tell you how to pump up your shoulders in this way correctly. As with any other workout, the first step is to warm up. Prepare yourself mentally, imagine that your head is on a huge mountain, that's exactly what will happen after a few hard workouts. Shoulders can be stretched with swings, arm rotations, and other exercises that engage them. It usually takes about twenty rotations forward and backward. The same amount for the elbow joints and hands, because the weight will fall on the whole arm, and not just on the shoulders.

At the next stage of the warm-up, take small dumbbells and use them to press up, swing to the sides and swing back. Each of the exercises for twenty repetitions, so that the hands get used to moving with weight.

Exercises for pumping shoulders with dumbbells

How to build shoulders with dumbbells, we will tell in this paragraph. The most effective exercises that give maximum results:

1. Incline Dumbbell Press. Choose a weight that you can squeeze out about 8-10 times. Sit on a straight bench and raise the dumbbells to shoulder level. It is important here to know the secret of how to pump up your shoulders with this exercise more effectively: at the bottom point, you need to stop for one to two seconds. This eliminates momentum, sets up the muscles for a constant load, which leads to better results.

2. Raising the arms to the sides with dumbbells (dumbbell swings). Here you will need a weight that you can lift 10-12 times, stopping for three seconds at the top point. Stand up straight, lean forward slightly and arch your back. It is necessary to lift the dumbbells along the body, while trying to lift it with deltas, and not with a trapezoid. If you do everything right, the elbows will sag a little. To make it easier to hold the weight at the top, silently add the word "thousand" to the count. At the bottom, the arms should be straight.

3. Shrugs with dumbbells. Grab a weight that you can do twenty reps with. Imagine that your hands are ropes, and they are tied in knots on dumbbells, hold tight, with all your might. Raise your shoulders, tense them for a second and only then lower them. Relax a little at the bottom. Perform the exercise to failure. There is also a small rule on how to pump up your shoulders with this exercise: you must perform it at the end of the workout, after all the previous exercises.

Shoulder barbell

It would not hurt to learn how to pump up the shoulders with a barbell. The barbell is a good alternative to dumbbells. She can replace them in almost all exercises for pumping shoulders. Its only advantage is that it allows the arms to always be kept parallel to each other, which has a beneficial effect on the technique of performing some complex exercises.

A warm-up is also needed. Exercises include incline presses, barbell chin raises, and chest rows. An empty bar for 15-20 reps is fine for a beginner.

Perform the exercises very carefully, following the technique, otherwise you can get injured.

Exercises for pumping shoulders with a barbell

Here you will learn how to pump up your shoulders with a barbell at home. These exercises are suitable both in combination with others, and when working only with a barbell.

1. Vertical pull rod. This exercise will make the lateral bundles of the deltoid muscles round and massive.

Take a barbell with a medium grip, hold it at the base of your thighs, bend your elbows. Inhale, tighten your shoulders and exhale lift the bar to the chin. The elbows should diverge in different directions, while they are always higher than the forearm. The rest of the body must be kept still.

2. Front lift of the bar. Stand straight, lift the bar in front of you with outstretched arms (palms pointing down). Elbows slightly bent, feet shoulder-width apart. Inhale, begin to exhale and raise the bar above your head, while the elbows should not bend or unbend. The movement should take place clearly in one circle. Inhaling, lower the bar to the position from which you started. Repeat 10-14 times.

3. Shrugs with a barbell. The exercise is performed in the same way as with dumbbells, but, unlike dumbbells, the neck will interfere with you a little, so you can lean forward slightly and arch your back.

Push-ups from the floor for pumping shoulders

This is one of the most effective and versatile exercises. But how to pump up your shoulders with push-ups from the floor? There are many types of exercises that can help you achieve any set goals, pump up any muscle group of the upper shoulder girdle and even legs. The simplest push-ups already have a good effect on the deltoid muscles, but if there is an opportunity to enhance the effect, then you should not lose it in any case. Here we will tell you which exercises are most effective for building shoulders and increasing their volume.

Shoulder exercises with push-ups

1. Push-ups with a house. Stand upright lying down, put your feet on your toes, move closer to your hands and bend at the waist ninety degrees. This position will increase the load on the deltoid muscles. Now lower yourself to the floor without changing the angle. You need to repeat to failure, but in some cases, for example, if you are doing a set, it is better to spread the number of repetitions over all exercises.

2. Push-ups on the shoulders in a rack against the wall. This exercise engages all deltoid muscles. But it requires a good initial preparation. First you need to try to stand against the wall. If you stand for a minute with your feet against the wall, then you can try the exercise.

3. Push-ups in a handstand. A very effective exercise. If you can't on your own, then ask a partner to hold your legs, or lean against a wall. You can also try walking on your hands.

It is advisable to do a circuit training, including all these exercises and classic push-ups. For starters, 2-3 circles are enough, but in the future it will be effective to do five circles, ten times for each exercise.

The best shoulder workout at home

1. Wiring dumbbells to the sides. It is better to start with the middle delta, because it is she who makes the width of the shoulder, which means that the whole training is built from it. The first approach is fifteen repetitions, the rest, with more weight, are 8-12 each.

2. Mahi dumbbells back in an inclination. After the wiring, you can finish off the middle delta by hammering it to failure with four sets of 10-12 times.

3. Vertical press. This exercise is performed slowly, and muscle tension should be maximum. Three sets of 8-12 reps is enough.

4. Shrugs. Trapeze at the very end of the workout. There should be exactly four approaches.

This program is suitable for both beginners and experienced athletes. If you are one of the latter, then it is worth filling it with drop sets, this will greatly enhance the effect.

Conclusion

This is a sufficient supply of knowledge in order to pump up your shoulders from scratch at home in the shortest possible time. By following these tips, correctly performing the exercises, observing the technique, diet and not giving up, you will quickly achieve results in pumping the most difficult muscle in the body. You can use any of the methods, they are all effective, but dumbbells give the greatest result, it is not for nothing that all bodybuilders prefer iron shells to increase muscle mass.

The shoulder muscles are just as important as the leg muscles, which support our body weight almost around the clock. In addition, beautiful coat hangers for girls are an opportunity to wear thin T-shirts, dresses with short sleeves, and just be self-confident. And pumped up male shoulders are an indicator of strength, courage and, of course, attractiveness for the opposite sex. To pump them up, it is not necessary to visit the gym, for this you can do it at home, the main thing is to remember the basic rules.

Preparing for a workout

Performing strength exercises without adhering to elementary rules means exposing yourself to the risk of injury, and both muscles and joints can suffer. Any workout should be preceded by a warm-up of at least 15 minutes. Warmed and stretched muscles listen better and perceive the load, for beginners it should be increased gradually.

Having become familiar with the technique of performing the exercise, for example, when working with dumbbells, do not immediately try to grab a lot of weight. Start with easy, train for a month, then gradually increase the load. Otherwise, you can damage your wrists, joints and spine. In addition, there is a risk of muscle clamps, accompanied by pain.

It is better for girls to start by purchasing kilogram dumbbells, increasing the weight to 2.5 kg. When starting classes, it is worth remembering that you will get a more effective result by increasing the number of repetitions, and not the weight of the projectile itself. Perform each of the exercises at least 15 times in three sets, taking a break. The entire workout should be done for at least thirty minutes.

It is recommended to select a complex for pumping up the shoulders based on which part you want to see more prominent. All exercises are divided into two groups: bench press - part of the general exercises and swing - is part of a set of special training aimed at creating the relief of a particular muscle.

The bench press is performed in standing and sitting positions. Dumbbells, a barbell and special blocks that can be pressed from the chest and head are used as shells.

To pump the deltoid muscle, they do swings, lifting loads in front of them. When building up the middle delta, the projectile is lifted through the sides; to form the back delta, the exercise is performed in an incline.

Classes are recommended to start with heavy presses, and when you feel tired, move on to various swings. This scheme is due to the fact that starting a workout, a person has enough physical and emotional strength to carry out complex exercises. At the end of classes, the energy supply is depleted, and it is advisable to move on to a lighter complex.

Exercise at home without special equipment

A set of training exercises can be performed without the use of sports equipment. It is enough to perform daily push-ups from the floor. Only exercises aimed at developing muscle mass are different from classical physical education.

• Stand with your back to the wall, bend over. With your arms shoulder-width apart, rest on the floor.
• Raise both legs alternately, using the wall as a fulcrum.
• Keeping the position upside down, begin push-ups on your hands.

The exercise is very difficult for beginners, and at first it is better to have a person nearby for safety net. By persevering for several weeks, you will be able to independently achieve an effective result by acting with your own weight on the shoulder muscles. Having mastered push-ups against the wall, proceed to the exercise without support, and later try walking on your hands, which will give relief to the body. Just keep in mind that this exercise has contraindications. It affects the activity of the brain and increases blood pressure.

The second exercise, which does not require additional shells, is performed in a prone position. Lean on the socks connected together and the elbows, which should be laid back, close the hands at the very chest. In this position, raise the body as high as possible and return to the starting position, lingering at the highest point for 5-10 seconds. Do 15-20 such movements in three sets.

From a standing position, lean forward at a right angle, resting on the floor with your hands. Pulling up on your toes, lower your head until it touches the floor. The arms should be bent at the elbow joints. Returning to the starting position, repeat the exercise as much as possible.

Dumbbell exercises
The most common and easiest way to pump up the shoulder muscles at home is to use dumbbells.

1. In a standing position, place your feet shoulder-width apart. At the same time, spread both arms with shells to the sides, try to keep them parallel to the floor. Adjust the number of lifts yourself, gradually increasing (should be done easily and naturally).
2. Perform movements similar to the previous exercise, only raising your arms with dumbbells not to the side, but forward. In this case, the inner side of the palms should be turned up.
3. Bend your knees slightly, pelvis slightly forward. Lower your arms with dumbbells along the body, begin to raise them to the level of the chest, bending at the elbows.
4. Sit on the floor with your body slightly tilted back, bend your knees. Raise your arms with the projectile above your head, then spread them to the sides.
5. Lie on your side. Hold the dumbbell in one hand, slightly bent at the elbow, and start lifting and lowering with cyclic movements.

Such exercises will help pump up the biceps, forearm, deltoid muscles. The effectiveness of the end result increases as the weight of the projectile increases.

When you master dumbbells, decide what end goal you are pursuing. To build muscle, you need to increase their weight every 10-15 repetitions. If you want to strengthen the shoulder girdle and give it relief, pick up a projectile so that you can reach 25 repetitions. If you don’t like too voluminous forms, choose individual exercises and a small weight of shells, and do the workout itself at a slow pace.

Exercises on the horizontal bar and with a barbell
You can pump up muscles at home by performing a complex on the horizontal bar. First, learn how to pull up properly. The basic rule is to grab the crossbar in such a way that the thumb does not close with the palm. Perform the exercise slowly 10 times, doing 4 sets.

One of the main techniques for building muscle is barbell training. Standing position, feet shoulder width apart. Raise the bar sharply, placing it on your upper chest. Inhaling, raise above your head. Lower slowly as you exhale to increase the load on the deltoid muscles. Repeat 10-12 times.

An adjusted diet is also important for muscle building.

1. The calorie content of food consumed must be increased.
2. The diet should be dominated by foods with a high protein content. Its entry into the body should occur no later than one and a half hours after training. Then the process of muscle recovery and their increase in volume are accelerated.
3. The source of fat when pumping up the shoulders is lean meat, red fish, various vegetable oils.
4. Before training, eat food rich in fast carbohydrates. You can replace them with a nutritional supplement for athletes. They break down quickly and at the same time give the body strength and enough time to train before it gets tired.

Also, do not forget that one of the main rules - to drink water during a workout - does not apply to you. This contributes to the burning of fats, that is, weight loss, and the direct build-up of muscle mass - by no means. Therefore, try not to drink an hour before training, minimize water consumption during it and refrain from watering for the next half hour or even an hour - depending on your endurance. Then, if you regularly adhere to all the rules, you can achieve the desired results. And remember that patience and hard work are everything.

Video: how to quickly pump up huge shoulders

I am sure that experienced athletes who understand the issue of periodization of training, the biomechanics of movements and the theory of building specialized micro- and mesocycles had a smile on their faces when they read the title of the article. Because there is no most powerful or best exercise. There are more effective and less effective movements, but it is not the exercise itself that is much more important, but how it is combined with others within the framework of a weekly cycle.

Less experienced in sports people continue to look for magic exercises, magic powders and witchcraft pills that will allow you to quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue reasonably, you can really improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. After a year and a half, the deltas turned from a lagging one into a dominant muscle group.

Below I will tell you the principles that will help you intelligently build a training program with an emphasis on shoulder development. And, of course, I will show the heels of the most effective exercises for this.

Two main mistakes hindering the development of mighty deltas

First mistake

Incorrect exercise technique. Therefore, pay special attention to their description below and on the video - I picked up the highest quality videos.

Because of the curve of technique, people load anything, but not the shoulders. Trapeze, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - too little weight for these muscles or the wrong vector of movement. And the result of the last case will be an injury that will set you back a month and a half in training.

Looks at the bar, "bear grip" - all this will end badly

In addition, here it is worth mentioning frankly dangerous exercises that can severely damage the shoulder joints. A separate article has been written about this - be sure to read:

Second mistake

Too much load on the deltas, due to which they do not have time to recover. After all, these are small muscle groups that work in almost all traction and pushing movements during chest and back training.

Let's recall one of the variants of the classic split:

• chest + back
• Arms + deltas

During the training of the chest, you properly loaded the front bundles of the deltas. And working on the back, they additionally swung the rear bundles of deltas. A day later, again thoroughly load the same muscles, but 48 hours are too short to restore them. The muscles are not yet ready for serious work, which is why strength results do not grow and, as a result, muscle volume does not grow either.

Moreover, the hands are also well loaded during chest and back training. It turns out a double blow to all small muscle groups.

Let's add the wrong exercise technique to this whole batch and we will get problems with the development of deltas (and hands too) in those for whom these muscle groups are not dominant by nature.

Most Effective Shoulder Exercises

There are a lot of all kinds of exercises for the development of deltas (the shoulder, in fact, is part of the arm from the delta to the elbow, and the deltoid muscle is the same ball of three bundles that you want to develop). You can work with blocks, with dumbbells, with a barbell, not to mention dozens of specialized simulators.

Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).

First, some theory. Delta consists of three beams. Front, middle and back. The front is responsible for pushing movements, the rear - for pulling. The middle delta is partly involved in both cases, plus when moving the arms to the sides.

In fact, for the effective development of deltas, two basic exercises are enough - pressing and traction.

There are enough bench movements in strength training for any person - all the guys love to bench press, decently loading the front delta. But with traction movements they hose. And if they do pull the bar to the chin, then in most cases it is wrong, loading the trapezoid and injuring the shoulder joint.

As a result, we see a situation where the anterior delta is more or less developed, and the posterior one is absent altogether. Let's fix the situation.

Army bench press (bench press standing)

An excellent basic exercise for the development of the front delta, which partly involves the middle beam too. The grip width is medium, that is, you take the bar slightly wider than your shoulders. Take too wide - part of the load will be stolen by the chest, too narrow - overload the triceps, which will fail before the delta works well.

My personal advice - I do not recommend lowering the bar below the level of the chin, so as not to give a breaking load on the joint. Even if the flexibility allows you to lower the barbell to your chest, you should not tempt fate. The risk of injury does not justify additional stretching of the muscle for its supposedly better growth.

Note that the military press is also a good core workout.

Variant of the exercise from Yaroslav Brin:

A good alternative from Denis Borisov (just do not bend your hands back, the bar should lie on the base of the palm, and not on the pads, so as not to injure the brush):

And another interesting option from Adam Kozyra:

Dumbbell press sitting or standing

An alternative to the military press, if you do a standing dumbbell press. In the case when there are difficulties with the lower back and a large compression load is undesirable, you can do the dumbbell press while sitting with a slight inclination of the bench (80 °).

Of the features, I will only note the moment where it is necessary to lower the dumbbells - to the level of the ears or so that the angle between the shoulder and forearm is 90 °. Lower lower - create a breaking load on the shoulder joint. Also, do not forget that the dumbbells lie on the base of the palms, and not on their pads (corns).

Variant of the exercise from Denis Borisov:

And from Yaroslav Brin:

Barbell row to the chin (to the chest)

The second basic movement is for the development of deltas, in particular the middle and rear bundles. The main mistake is to do this movement, holding the neck with a narrow grip, and then pull it higher, lifting your elbows almost over your head. In this case, you injure the shoulder joint and force the trapezoid to work, but not the deltas.

The most effective version of the exercise is shown in the video below (wide grip, slight forward lean, pull to the chest, elbows do not rise above the level of the deltas):

Mahi (breeding) with dumbbells standing

An excellent option for additional study of the middle bundle of deltas, but subject to the correct execution of the exercise. To avoid mistakes, carefully watch the video:

Leads back in the Butterfly simulator (plus swings in the slope)

A couple of additional exercises to work out the rear bundles of deltas will not hurt, since this group is most often lagging behind in development.

In the abduction in the Butterfly simulator, it is important to move your shoulders forward and work inside the amplitude (it is very short) so as not to involve the back muscles:

As for the dumbbell swings in the slope, it is similar: we bring the shoulders forward, we “smear” the trapezoid along the back, we work inside the amplitude (the elbows do not rise above the level of the deltas):

How to intelligently build a microcycle for the development of deltas

If you are new, then with an emphasis on deltas, you can not bother at all. Work in FullBody mode and your shoulders will develop great on presses and deadlifts. It is enough to include an army bench press, a barbell row to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in .

If you already have a couple of years of training experience, but the deltas are still lagging behind in development, here is a basic scheme for how to cheer them up. She helped me personally.

Four day split:

• Monday: legs (3-4 exercises).
• Tuesday: chest (2-3 exercises) + front delta (1-2 exercises - military bench press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
• Wednesday: relaxation.
• Thursday: back (3-4 basic exercises) + rear delta 1 exercise (any choice from the above).
• Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back, he was already loaded) + average delta (2 exercises - pulling the bar to the chin, swinging the dumbbells to the sides).

The meaning, I think, is clear - along with the chest, the front delta is well loaded and it is enough to finish it off with 1-2 exercises. The back delta is loaded along with the back and one exercise at the end is enough to finish it off. Plus a couple of exercises for the middle delta on the day of the hands.

3 day split

If you don’t have the time or desire to do four strength training sessions a week, then add one basic triceps exercise on chest day. For example, close grip press or French press. On back day, add one or two biceps exercises (PSB and/or Incline Bench Dumbbell Curl). On leg day, after training the lower body, do exercises on the middle delt (pull bar to the chin and swing dumbbells while standing).

Specialized version of the micro cycle with an emphasis on the upper body

I practiced this option for four months from October last year to January of this year inclusive. The point is to visually increase the upper body without the need to especially increase muscle mass. To do this, we make the back more bumpy (emphasis on training its inner part), outstanding trapeziums, more powerful deltas, plus chest ones.

Excellent specialization is obtained if the desired muscle group trains a couple of times a week. In my case, I did four strength training sessions a week, in which I separately worked out the thickness (tuberosity) and width of the back, hollowed out the deltas a couple of times and a couple of times the chest ones. The exercises below are just an example, you can use any of your choice. Two or three warm-up approaches, two workers.

Monday (chest + trapezium + deltas):

• Two chest presses for 10-12 reps (eg barbell bench press, 30° dumbbell press, or hummer press).
• Dumbbell or Barbell Shrugs (15-20 reps) + Chest T-Row or Lever Row (10-12 reps)
• Army bench press or standing dumbbell press.
• Traction in the block of the rope handle to the chest.

Tuesday (Legs + Abs):

• 3-4 leg exercises for pumping all muscles (barbell squats, leg extensions, deadlift, platform press, lunges - 8-12 reps) + (20-25 reps).
• Twisting and reverse twisting on the press (20-25 reps 3-4 sets).
• Neck (so as not to be skinny against the background of broad shoulders) - raising the head with a pancake on the forehead and / or on the back of the head.

Thursday (Back Width + Deltas):

• Three to four favorite exercises for the width of the back (pull-ups, deadlift or barbell/dumbbell rows, vertical block pull to the chest, pullover, etc. - 10-12 repetitions).
• Pull the bar to the chin and swing the dumbbells to the sides (10-12 reps, swings can be 12-15 reps).

Friday (arms + chest for tone):

• One severe basic chest exercise for three working sets of 12-15 times. In my case, it was chest push-ups from the bars with a weight on the belt.
• A couple of basic biceps exercises (for example, PSB, sitting dumbbell curls) + a couple of basic triceps movements (close grip press, French press, extension in a block, etc.) for 10-12 reps.

Briefly about the main

The leitmotif of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.

In particular, success depends both on the correct exercise technique and on the reasonable construction of the microcycle so as not to overload one or another muscle group. Use muscle training assistants (synergists) if you want to save time and at the same time not overload the body. Or intelligently cycle training for muscles that are not related to each other in any way, if you want to work them out as efficiently as possible within the framework of one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say chest and biceps, back and triceps, etc.

Developing a beautiful, athletic body is not as easy as it seems. Here you have to think. At least if you want to progress, and not stagnate for years.

Shoulder training is an important element in the training program of every bodybuilder and just an amateur. A huge number of simple and complex exercises will help you. But in order to pump your shoulders well, it is not at all necessary to buy an expensive subscription to a fitness club. Training can also take place at home. The athlete will be able to improve the general condition of the body, work out the relief, and also increase the volume of muscle mass. You can and should train in any conditions. And about how to build shoulders at home, as well as what needs to be done in order to make the training process more effective, later in the article.

Swinging shoulders at home is not difficult at all. You must prepare a special place for classes. During training, you can open the windows, fresh air will saturate your lungs with oxygen. For the lesson you will need special equipment, namely:

• Dumbbells or weights.
• Sports uniforms.
• Water bottle.

If you do not have the opportunity to purchase heavy sports equipment, at the initial stage of training you can do without them. You can also use a bottle of water or sand as weights. In the future, it is recommended to purchase those dumbbells that can be easily disassembled. Lighter sports equipment is suitable for girls.

Before starting the main training program, warm up the joints and ligaments well. In this way, you will protect the shoulder area from some common injuries. Increase the load gradually. Do your warm-up at a slow pace. Stretch the muscles of the neck well, warm up the shoulder girdle, knead the torso.

It is very important to get acquainted with the correct technique for performing exercises. At home, you will not be able to use the services of a trainer, focus on the movements yourself.

Training features

The complex, which includes the best with dumbbells at home, can be performed by both men and women. An intense load will help athletes pump the shoulder area, as well as increase the width of the back muscles. Thus, you can quickly achieve the effect of an ideal male figure.

Girls should not be afraid to swing their shoulders at home. Intense movements will help remove fat from some problem areas of the body. After a few sessions, you will be able to answer the question of how to quickly lose weight in the arms and shoulders. To dry, perform movements very intensively.

Athletes often work out according to the superset system. You must do several shoulder exercises at once. Don't rest in between. Perform all movements with correct technique. To do this, watch the instructional video on how to perform. It is also very important to balance the diet.

There are a huge number of useful exercises for the shoulders. The training program can be selected for both beginners and experienced athletes. Clearly define the main goal of your classes - for mass, for strength or for relief.

No special equipment

Pumping up shoulders without dumbbells is real. There are not many such exercises. Some of them require special physical skills from the athlete. In addition, if you are wondering what to do to lose weight in your shoulders, then it is exercises with your own weight that will help in this, for this it is enough to increase the number of repetitions and approaches.

Pushups

This popular exercise will help broaden your shoulders. The deltoid muscles are actively involved in the work. You can also work your chest and triceps. It is best to perform movements with an average setting of the hands. Push-ups from the floor are great for beginner athletes. A simple exercise will help strengthen the torso, as well as prepare the body of the athlete for the future load. After a few lessons, you yourself will understand how to pump up the pectoral muscles and shoulders at home without additional equipment.

Handstand push-ups

This exercise is considered technically difficult. It is great for experienced athletes. It is very important to perform handstand push-ups correctly. To do this, you must follow the exact movement algorithm:

• Touch the wall with your back, and then bend down.
• Rest both hands on the floor. They should be located approximately shoulder width apart.
• Raise your legs one by one. Lean them against the wall.
• Stand firmly on your hands, start push-ups.

With the use of sports equipment

You can train your shoulders with a barbell, as well. For exercises at home, dumbbells are best suited. You will be able to adjust the weight of the projectile, as well as store it in a convenient place. There are many popular and effective exercises for the shoulders using weights. You will be able to develop the front, middle, and rear deltas.

If you want to have broad shoulders, then this exercise is for you. Work with sports equipment that is comfortable in weight.

• Sit on a chair, grab a pair of dumbbells with your hands.
• The palms should be at shoulder level.
• Squeeze the projectile up, work with the help of the efforts of the deltas.

This is one of the most popular exercises. Athletes often perform seated bench presses with a barbell.

This is one of the best basic exercises that will help answer the question of how to build shoulders at home. It is very important to perform the movements correctly.

• Stand firmly on your feet, straighten your back (or sit on a chair).
• Grab a pair of dumbbells.
• Lift the sports equipment up to shoulder level by moving through the sides, exhale.
• As you inhale, lower your arms down.
• Do a few reps.

Movement speed should be moderate. Work only with the help of the efforts of the shoulders. Thanks to the exercise, you can quickly pump the deltoid muscle, as well as the trapezius. Do 3-4 sets, 8-12 reps each. Exercise only with sports equipment that is comfortable in weight.

Shoulder exercises often begin with this movement. Can be done both at home and in the gym. It is best to help the athlete work out the anterior head of the deltoid muscle. There are several variations of arm raises with dumbbells. You can work with your left and right hand alternately, as well as exercise with a barbell.

• Take dumbbells in your hands. They should touch the hips.
• Exhale - raise your hands in front of you, inhale - lower.
• Straighten your arms at the elbow joint, work only with the deltas.
• In the upper phase of the movement, the sports equipment should be raised slightly above the shoulders.

Do shoulder exercises at a slow pace. The number of repetitions and sets depends on the experience of the athlete. It is best to do 3-4 sets. Don't use momentum. Effective exercises are performed in isolation.

This isolating movement will help to pump the back head of the deltas, as well as make the trapezoid more pronounced. In order for the breeding of dumbbells to the sides to be effective, perform all movements technically correctly.

• Take the dumbbells in your hands, and then bend down.
• Slightly arch your back at the waist.
• Straighten your arms to the floor, spread the dumbbells to the sides.
• Raise sports equipment as high as possible.
• Lower the dumbbells to the starting position.
• Do a few repetitions.

Too heavy sports equipment can cause injury. Practice at a slow pace, you should feel the work of the rear head of the deltas.

This exercise is considered insulating. In the event that the athlete performs all the movements technically correctly, then he will be able to effectively pump the rear bundle of deltas.

• Sit on the bench with your stomach down.
• Take comfortable weight dumbbells.
• Raise the dumbbells to your chest, arms should move parallel to the torso.
• At the top of the movement, bend your elbows.

The exercise is not very difficult, work at a moderate pace. 3-4 approaches will be enough for you.