Workout

Exercises in the gym on the shoulders

Anton Simonov

Health is much more dependent on our habits and nutrition than on the art of medicine.

One of the main indicators of a beautiful male figure that can attract the attention of girls is broad shoulders. It is very difficult to train this segment of the body. The deltoid muscle, which consists of three separate bundles (anterior, posterior and middle), takes part in its formation. Simulators will help the uniform development of these elements.

How to build shoulders in the gym

In order to pump the delta in the gym, you need to develop a training program. The best way out is to ask the advice of a coach who should be present in every sports complex. It is preferable to start with a basic program for the shoulder muscles, which helps to form all the bundles of the delta at the same time. Training for men and women differ only in the load.

A set of exercises for the shoulders in the gym for men

Shoulder exercises in the gym should be performed in such a way that it is possible to complete approximately ten lifts of projectiles in one set. In this way, the delta (volume and mass) will increase markedly. If the task is to increase strength, then the weight must be picked up a little more, for example, 5 sets of 7 repetitions. As you perform exercises in the gym on your shoulders, you can use isolating (separate) exercises to pump one of the beams. It all depends on which muscles require additional load for uniform development.

How to build shoulders in the gym for women

Exercises for the shoulders in the gym for girls are no different from men's. The structure of the delta muscles in different sexes is the same. The only thing to consider is the load. The appropriate weight of shells and the number of sets will help you choose a qualified trainer. If the goal is weight loss and a slender body, then girls will not be able to pump up the eye-catching delta.

Those ladies who are purposefully and professionally engaged in bodybuilding will be able to create an outstanding delta. They spend a lot of time training with huge weights every day, eat foods with an excess content of calories, and also use drugs that increase testosterone levels in the body. Girls and beginners are recommended to perform several selected squeezes without a break (supersets), adding new tasks. You can increase the load gradually.

Shoulder exercises at the gym

Among the tasks that will help pump up the deltas, there are several main and auxiliary ones (for pumping individual bundles of the deltoid muscle). The main equipment for training are the barbell and dumbbells. Shoulder training in the gym should consist of a set of exercises. For example, the basic bench press can be performed both in a standing position and in a sitting position. Pumping muscles with dumbbells also consists of several tasks, which are listed below.

Barbell bench press

One of the basic exercises for delta training is barbell work. Such exercises strain mainly the middle beam, but the remaining two work no less productively. In order to perform a bench press while standing, take the starting position:

take the projectile with a direct upper grip;
raise the barbell to chest level.

Correct training technique:

Inhale the air deeply.
Raise the projectile up.
At the end of the lift, exhale.
Inhaling, slowly lower the barbell back to your chest.
Do the required number of repetitions.

To develop the entire shoulder girdle will help such a basic exercise performed while sitting - bench press while sitting. Take your starting position:

sit on a bench for training;
arch your back slightly;
Grab a barbell with a wide grip.

Execution of the lesson:

As you exhale, slowly raise the sports equipment above you.
The arms should be fully extended along the width of the body.
Lower the bar behind your head as you inhale.
Repeat.

Performing the Arnold Press

One of the popular classic tasks used when pumping the delta is the Arnold press. The lesson was named after the outstanding bodybuilder A. Schwarzenegger. This training is similar to the overhead dumbbell press, but with one difference - the initial position of the elbows and hands is in front of you, and not on the sides. Starting position:

sit on a bench that has a vertical backrest;
bend your legs at a right angle;
raise the dumbbells to the level of the neck;
try to keep your elbows at a right angle, and turn your hands with your palms inward.

How to do exercises in the gym on the shoulders:

Squeeze the projectiles up as you exhale, turning your hands palms forward.
Hold on for a few seconds.
Do the opposite.
Repeat activity.

Shoulder exercises with dumbbells

Standard exercises in the gym on the shoulders can be performed using dumbbells. The task is easy and fast. The first training is sitting dumbbell press. Start position:

sit flat on a bench with back support;
keep your chin parallel to the ground;
elbows should be turned to the sides;

Do a workout:

Exhaling, gently push the dumbbells out so that they meet at the top.
Pause.
Inhaling the air, lower the shells.
Complete the required number of repetitions.

Lesson number 2 - lifting dumbbells to the sides:

Slightly bending down, take dumbbells on outstretched arms.
Spread the dumbbells on different sides.
Slowly lower the dumbbells.
Do the required number of times.

Pumping shoulders with a simulator

You can pump the shoulder girdle with the help of a special effective simulator, which should be in every modern gym - a "butterfly". Performance:

Get on the trainer.
Focus your body on the back and seat.
Grab the handrails and perform a dash up.
Keep your hands on the same plane.
Unbending your elbows, exhale, bending - inhale.
Repeat, according to the conditions of the training.

Shoulder exercises with kettlebell

Using a kettlebell will also help pump the delta. All trainings are identical to classes with dumbbells. Lifting overhead, parting to the sides, lifting to the chest (standing / sitting positions) - all these exercises will help strengthen the delta. The kettlebell is often used at home, but if it is more convenient for a bodybuilder to use this projectile during training, then every decent gym should be equipped with them.