Workout

Top 6 best exercises to help build shoulders in the gym

Broad shoulders and a narrow waist are the main goal of many bodybuilders. Men and women often ask the question of how to build shoulders. Thanks to regular training, athletes look aesthetically pleasing and attractive. They become owners of a toned body without excess body fat. Within a few months, the shoulders will become muscular and wide. You will increase strength indicators, and you will also be able to effectively build muscle mass. There are a lot of exercises that will help build your shoulders in the gym, you can choose the most comfortable and effective for you personally. Despite the fact that you can work out effectively at home, you can achieve the best result only if you perform special shoulder exercises in the gym.

During the pumping of the human shoulder girdle, the deltoid muscle, which consists of three main bundles, receives the main load. The front, middle, as well as the rear section of the deltas takes part in different movements. It can be both insulating and.

You can perform exercises on the shoulders in the gym using barbells, dumbbells, weights, as well as a variety of simulators. Thus, each bundle of deltas is effectively loaded. Before exercising, do a short but intense warm-up. The athlete needs to warm up the muscles and joints in order for effective exercises to really be effective without harm.

What to include in your training arsenal?

Due to the wide variety of exercises, athletes often change the set of exercises. Thus, they progress faster. Using dumbbells and barbells, a bodybuilder can perform a huge number of different movements. Most often, any popular shoulder training program consists of the following exercises.

This exercise promotes the development of the anterior and middle part of the deltoid muscle. In order to perform the movements effectively, you must:

Take a starting position - stand firmly on your feet, and also raise the sports equipment to chest level.
With a powerful movement, push the bar up, straightening both arms.
Slowly lower the projectile to the chest.
Repeat the bench press several times.

The exercise is quite difficult. You need to hold the bar firmly with both hands. In the event that you cannot stand steadily on your feet, you need to perform movements while sitting and with a smaller projectile in weight. Don't arch your back, keep it straight.

In some situations, athletes use dumbbells or chains instead of a barbell. During the movement, the chest and triceps receive an additional load.

This is another good shoulder exercise. The bench press from behind the head helps to work out the middle bundle of the deltoid muscles. Among the auxiliary zones, trapezium and back muscles can be distinguished. It is best to use the Smith machine. To perform a bench press from behind the head, the lifter must:

Place the bar on the back of your shoulders. The width of the grip is quite large.
Keep your back straight.
Do not twist your elbows.
Straighten both arms with a sports equipment.
Return the neck to its original position.
Repeat the exercise several times.

Work with a bench with a back. The exercise can also be done while standing. The movement is considered traumatic, so do it very carefully. Perform the bench press slowly and smoothly.

The exercise was named after the famous American actor, as well as the seven-time winner of the title of Mr. Olympia - Arnold Schwarzenegger. It was he who first began to perform such a movement on an ongoing basis. Exercise is great for men who work out in the gym. You will be able to effectively work out the anterior deltas. Follow this movement algorithm:

Sit on a bench and fix the position of your legs.
Take dumbbells that are comfortable in weight and lift them up. Elbows should be bent.
Turn your palms towards your body.
While the sports equipment is moving up, start turning it outward.
Fully straighten your arms.
Return dumbbells to starting position.

Try to raise your arms high. Thus, you can better work out the deltoid muscles.

It is one of the most popular basic exercises, which is aimed at pumping deltas and trapezoids. To perform breeding of sports equipment to the sides, you need:

Stand firmly on your feet or sit down, and also bend your arms slightly at the elbows. The back should be straight.
Inhale, raise your arms to the sides, exhale in the final phase.
Your forearms should be parallel to the floor at the top of the movement.
Slowly lower the dumbbells down.

You must work at a fairly slow pace. Do not make sudden jerky movements. You should work out with dumbbells that suit your weight. Exercise can be suitable not only for beginners, but also for many experienced athletes.

This exercise best works out the middle part of the delta, as well as the upper part of the trapezium. Some athletes work with the Smith machine. Follow this movement algorithm:

Pick up the vulture. The grip should not be very wide.
Straighten your shoulders and straighten your arms.
Pull the bar up, raise your elbows as high as possible.
Move the projectile parallel to the body.
Lower the bar down.

Watch the position of the elbows, they should move strictly vertically. Too narrow a grip will hinder movement. Professional athletes often perform an exercise in the Smith machine with the help of one-handed efforts. In this way, you will achieve a much greater amplitude. It is very important to work without cheating.

There are several isolation exercises that will help you work out the anterior part of the deltoid muscle in a quality manner. Raising arms with dumbbells is one of them. Also, the average bundle of deltas and the chest of the athlete receives the load. To perform the exercise, the athlete must:

Take comfortable weight dumbbells.
Keep your torso straight and straighten your arms.
Raise the dumbbells in front of you to shoulder level. Do not allow movements in the elbow joint.
Gently lower the projectile on the exhale.
After a short pause, repeat the movements several times.

Keep your lower back straight and don't slouch. Do not work with inertia. You can lift the dumbbells one by one. The pull of the lower block forward is a popular variation of this exercise. You can combine these types of loading.

How to make a training scheme?

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A variety of shoulder exercises in the gym will help athletes achieve results faster. You need to understand that not all types of training are equally suitable for beginners and professionals.

On the question of how to build shoulders, an experienced trainer can best help you. It is he who will be able to choose for you the best exercises for pumping the target muscle group. The mentor will make a good training program and correct your mistakes in the process of training.

You can also work out a good lesson plan on your own. To do this, the athlete needs to determine the goals of the training and study the knowledge base or watch video lessons from experienced athletes.

For mass, do about 10-12 reps with a comfortable weight of sports equipment. To increase your strength performance, you need to work with heavy dumbbells and barbells.

For beginners, it is recommended to practice with a minimum load at first. At the initial stage, you need to swing your shoulders with the help of basic exercises, as well as develop the correct technique for working with shells. In this case, it is not at all necessary to work on mass or relief.

Classes for girls

Pumping the shoulder girdle is most relevant for girls who have wide hips. You can quickly make the figure more proportional. An effective training program can consist of a seated barbell press, as well as a raise with light dumbbells. To work out the deltas, one lesson per week is enough.

Features of classes at home

You can effectively increase your shoulders at home. To do this, you will need dumbbells or kettlebells. It is best to purchase a sports equipment that can be disassembled. Thus, the athlete will be able to constantly progress. Since you will be practicing on your own, take a look at the dedicated instructional video. This will help you do all the exercises correctly.

In the event that you cannot buy weights, at the first stage of the training you can pump your shoulders with ordinary water bottles. Soon you will have to purchase dumbbells. The load on the target muscle group should constantly increase.