Exercises for pumping the upper shoulder girdle. How to swing your shoulders: trainer advice

A healthy lifestyle and exercise in the gym have become a part of life for many. Athletes pay special attention to the development of the shoulder girdle. But not everyone can work out in the gym. Today we will tell you how to build shoulders with and without dumbbells at home, as well as analyze shoulder exercises at home.

Working out the shoulders - which muscles work

The shoulders are represented by the deltoid muscle, consisting of three bundles - anterior, posterior and middle. The deltoid muscle is located on the shoulder joint and partially on the shoulder. Each bundle performs its own function, which makes it possible to locally work out each of them.

Anterior beam is responsible for raising hands in front of you, average- for spreading arms to the sides, rear- for taking the hand back.

Only even work on each of them will allow you to form broad, athletic shoulders. Therefore, pumping your shoulders is not as easy as it seems. An integrated approach is important here.

Having an understanding of the work of each bundle of the deltoid muscle, you can already roughly understand what exercises need to be performed, to work the entire muscle. By visiting the gym, building your shoulders is not difficult at all.

But if for some reason you can only practice at home, I propose to take a closer look at shoulder exercises at home.
It is important to follow some guidelines to maximize the effect of your workouts.

• Train one muscle group no more than once a week.
• Perform each exercise at least 15 times in 3-4 sets.
• Be sure to start your workout with a warm-up to avoid joint injuries and sprains.
• Don't take the weight limit. It can only hurt. It is important to perform the required number of repetitions and approaches technically correct.

Due to the ability to regulate the number of repetitions and approaches, as well as the weight of the weights, this workout is suitable for absolutely everyone. And now let's go directly to the exercises and figure out how to quickly pump up broad shoulders at home for both a man and a girl.

Exercises on the shoulders at home - technique

The most common and available in the matter of inventory are exercises with dumbbells. Moreover, even if you do not have them, you can safely replace the dumbbells with bottles of the volume you need with sand or water. In the starting position of all exercises with dumbbells, put your feet shoulder-width apart.

Raising dumbbells in front of you

The exercise is aimed at training the front delta beam. Here it is important to work only with the shoulder, so no "tossing" - only smooth and moderate work without limiting weight. Put your hands down. Press the dumbbells to the front of the thigh. The palm is turned with the back side out.

The arms are slightly bent at the elbows. As you exhale, raise your arms to a parallel position relative to the floor. We do not straighten our arms at the elbows. On inspiration - starting position. The exercise can be done with both hands at once, and alternately.

Breeding dumbbells to the sides

Place your arms with dumbbells, slightly bent at the elbow joint, along the body. As you exhale, spread your arms with dumbbells to the sides. The shoulder is positioned parallel to the floor. Do not forget that we do not straighten the arms at the elbows.

Moreover, at the top point, the elbow should be higher than the forearm. It is in this position that the entire load goes to the middle delta. On inspiration - to the starting position.

Bent-over dumbbell breeding

Lower the body, creating a right angle at the hip joint. Hands with dumbbells down. As you exhale, spread your arms to the sides until the shoulder is parallel to the floor.

Here, too, the elbow should be higher at the top than the forearm. On inspiration - starting position. In this exercise, the back beam of the delta is worked out.

Standing dumbbell press

Raise your arms up so that the shoulder is parallel to the floor, and there is a right angle with the forearm. As you exhale, press the dumbbells up. On inspiration - to the starting position. At the lowest point, lower your shoulder slightly below parallel, but not too low.

The technique for performing exercises with dumbbells is quite simple, but, even despite this, many novice athletes make a number of mistakes.

Common mistakes when doing exercises with dumbbells

• Do not straighten your elbows. Otherwise, the joint can be injured.
• Don't jerk. All movements should be moderate. Concentrate on the work of a particular muscle so that the load does not transfer to other muscle groups.
• Use a weight for weights that will allow you to perform the required number of repetitions qualitatively.
• Keep your back strictly straight.

If for one reason or another you do not want or do not have the opportunity to use dumbbells, there is a fairly effective, but difficult exercise.

Handstand push-up

Here it is possible to use a support in the form of a wall or without it. Stand on your hands against the wall. As you inhale, lower your body down, as you exhale, lift your body to its original position. It is worth noting here that, without physical fitness, it is not necessary to start training with such an exercise. It is more suitable for more advanced athletes.

There is a simpler version of this exercise. Here, you can use a wall or even a sofa for support. It is necessary to stand in a handstand, resting your feet so that the body is perpendicular to the hips. And perform the same push-ups.

Either way, you should consider your fitness level when choosing weights and shoulder exercise options while exercising at home. For an illustrative example, we have selected a video tutorial with a set of exercises for working out the delta.

How to build shoulders at home - video

From this video, you will learn about the technique of doing exercises at home with dumbbells, what you should pay attention to when performing each exercise, and how you can replace the dumbbells for training.

Summing up, it is worth noting once again - even without visiting the gym, you can find the body of your dreams. A high-quality training technique will help you quickly achieve results and avoid injuries during training.

Have you already experienced the effect of shoulder exercises? Have you used dumbbells, or have you managed to replace them? Share your impressions, plans and results in the comments.

Greetings, friends! It's been a long time since we understood training programs. Today I decided to consider everything related to the question: "How to pump up deltas?", As well as many other related questions. In short, if you are interested in how to make your shoulders (deltas) more powerful and voluminous, then this article is for you.

We talked about the anatomy of the deltoid muscles (shoulders) in a small article. Therefore, I will not consider it here. If interested, read it. That article won't take you more than 2 minutes.

Pumped up shoulders are very beautiful, but not many people understand why. The fact is that the wider and larger your shoulders, the more impressive your silhouette looks. Ideally, you should have a very narrow waist and very wide shoulders. This is what ANY bodybuilder strives for.

So, let's not make a lot of salt. It's time to specifically consider how to pump up deltas.

How to train?

There is an ongoing debate as to which delta grows more efficiently: swings or bench presses. I must say right away that I am a supporter of the mandatory implementation of deadlifts and presses for the growth of your shoulders and, in my opinion, this is more than logical. Let me explain why.

Presses and deadlifts are basic exercises that involve several joints and muscle groups in the work, so we can work with much heavier weights than in dumbbell swings, which means we will follow the basic rule for muscle growth - load progression!

Dumbbell swings are isolation exercises that bomb your deltas more accurately, but nevertheless have a number of disadvantages. Ready? They drove.

First, because swings are isolating exercises, then, by and large, only deltas work without including other muscle groups in the work, which means that we will not be able to regularly increase the working weight and violate the rule of load progression.

Secondly, deltas are very delicate muscles, because can perform both traction movements and bench presses. And the more complex the device, the easier it breaks.

The shoulders have incredible mobility thanks to their articulation device. By the way, the shoulder is the MOST MOBILE JOINT in our body, so it is injured much more often than everyone else.

The same is with the shoulder muscles - the deltas. A delta injury can be heard much more often than, for example, a quadriceps femoris (quadriceps) injury.

Therefore, it would be much more logical to do various presses and pulls, which are less traumatic on the one hand, and will load your deltas well before the insulating load - swings.

In short, first, heavy presses and deadlifts, and then "finishing off" already tired deltas with various swings.

How to pump up deltas. Best Exercises

So. Now I will list the best, in my opinion, exercises for the growth of your deltas, which have already proven their effectiveness more than once.

Bench press standing / sitting (army press)

A great basic exercise that will grow your shoulder girdle awesome, but there are a few caveats.

Pressing the bar while standing or sitting should be performed in front of you (from the chest), and not from behind the head. I begin to understand what the herd instinct is when I see how people in the gym, one after another, begin to perform this exercise, starting the barbell, just copying each other behind their heads. They also often perform a similar exercise in the Smith simulator.

In this position of the shoulders (when the bar starts behind the head), the shoulders take an extremely uncomfortable position and the risk of injury greatly increases. Especially when people lower the bar too low, and even perform the exercise in full amplitude. Up, down, up, down ... Chuck! Injury!

Better to do this exercise, lowering the bar in front of you. It is more physiological and safer.

Another problem is that such an exercise can cause unpleasant sensations in the lower back, especially for beginners who have very weak muscles in the lower back.

An alternative to the standing barbell press is the following exercise.

Seated Dumbbell Press

This is a great alternative to the previous exercise for several reasons.

1. Firstly, when you press with a barbell, then your hands have nowhere to go, and they may be in an extremely uncomfortable position for them. When you bench press with dumbbells, your hands will spontaneously rotate into a more comfortable position for them, which will reduce the risk of injury.
2. Secondly, during dumbbell presses, many stabilizing muscles are involved in the work, which fix the dumbbells in the hands relative to each other.
3. Thirdly, due to the lack of a bar, the middle (hybrid) bundles of deltoid muscles are being worked out much more strongly.
4. Fourthly, because you are sitting, there is practically no axial load on the spine, so this exercise is suitable even for those who are experiencing problems with the lower back.

Barbell pull to the chin

Great basic exercise! The trouble is, very rarely, this exercise is performed correctly. Yes, what to say. Almost never!

What is the problem? It's just that traditionally, the upward movement, when we pull the barbell to the chin, begins for most with lifting the shoulders. This is highly non-physiological! Thus, the entire load falls on the shoulder joint.

It is GOOD when only the deltas contract during this exercise, but BAD when the entire load falls on the shoulder joint, as when lifting the shoulders up.

What to do? You will have to strongly, almost completely change the technique of this exercise, so that in fact it will no longer be a pull of the bar to the chin.

You need to pull to the BREAST, firstly. And do not raise your shoulders, secondly. You need to force yourself to keep your shoulders in place, but at the same time pull the bar up, and not to the chin, but to the chest. To the chest, because this way your elbows will be lower than your shoulders. This is one of the basic rules.

Remember, in the pull of the bar to the chin: ELBOWS ARE ALWAYS BELOW THE SHOULDERS.

The thrust is performed like this: take the barbell with a grip slightly wider than your shoulders, bend a little forward and, WITHOUT LIFTING THE SHOULDERS, lift the barbell to chest level (until your elbows are parallel to the shoulder joints). The narrower your grip, the more the trapezoid and a large amplitude of movement are included in the work. And vice versa. Wider grip - more deltas and less amplitude.

The barbell pull to the chin uses mainly the middle beam of our deltas, which visually makes the torso wider most of all, therefore it is most noticeable for pitching.

In general, the front bundle of deltas works with all types of presses, so in most of them they are very hypertrophied, and the middle and rear bundles of deltoids are underdeveloped. Therefore, many pitching seems to be stooped.

Way out: it is imperative to do deadlifts for the development of the middle and rear bundle of our shoulders, because this is their main function.

Dumbbell swing

Dumbbell swings are isolation exercises, i.e. exercises that involve only one joint (in this case, the shoulder). I must say that in the first year of school, there is no point in making swings at all for a beginner, because the muscles will be quite enough for the load from the presses and rods.

Machs are needed, as a rule, in two cases:

• if you want to "finish off" your deltas with an aiming load, after the main workout;
• if you want to pre-warm up and build up blood in the deltas, before the main workout;

There are different types of swings, but they can all be divided into three main groups:

• front;
• medium (to the sides);
• rear (tilted);

Lifting the dumbbells in front of you will load your front delts. As a rule, there is no need for this, because the front deltas are heavily loaded in various other presses (bench press, etc.). If you still think that you need to do "front swings", use a large number of repetitions with light dumbbells, or take one heavy dumbbell and lift it in front of you.

To properly load the middle bundles of the deltoid muscles, you need to use dumbbell swings to the sides (across the sides).

They should be performed like this: lean forward slightly, lower your shoulders down to turn off the trapezoid from work, try to raise the dumbbells so that your elbows are slightly higher than your wrists.

There is one trick. To understand how to swing through the sides, you need to imagine that you are holding a cup in your hands and pouring water out of them. Then your wrists will turn correctly (pinky on top and thumb on bottom). This will work great for the middle beams of your deltas.

The posterior bundles are usually the most stubborn, but this is most likely due to the fact that the technique of performing the exercise is lame. In fact, there is nothing complicated. Just lean forward a little more (almost to a horizontal position). The technique is like two peas in a pod, similar to the technique for medium beams.

The posterior bundles are the traction muscles. Therefore, they grow well when performing a barbell pull to the chin with a much stronger forward inclination of the body (up to almost 90 degrees). Swings are performed in the same position.

Another alternative is Lee Haney's back pull. It was invented, as you know, by the cool bodybuilder Lee Haney, who won 8 times at Olympia, but that's not the point.

Usually, it is performed either with a barbell behind the back or in Smith, but there is a problem. The ass is in the way! Not very comfortable.

Lee Haney's pull behind the back is similar to shrugs (shrugs), but only here the elbow joint is still bent at the top point. Alternatively, you can do a row with dumbbells instead of a barbell. Raise them alternately to stabilize the body and concentrate on the posterior bundle of our deltas.

If I was specifically asked: "How to pump up deltas?", Then I would describe a POWERFUL shoulder workout program as follows:

1. Seated dumbbell press: 2 sizes + 3-4 x 6-12.
2. Pull of the bar to the chin: 1 size + 3-4 x 6-12.

If you have been training for a long time, you can add dumbbell swings at the end to "finish off" your deltas:

1. Swing dumbbells: 1 size + 3-4 x 8-12.

If you, like most, have a back beam of your deltas lagging behind, then make the forward bend a little stronger, replacing the usual swings with dumbbell swings in an incline:

1. Swing dumbbells in an incline: 1 size + 3-4 x 8-12.

conclusions

1. The deltas perform two types of movement: presses and deadlifts.
2. The deltas are very "delicate" muscles due to the incredible mobility of the shoulder joint, so it is easy to injure.
3. Various presses and barbell pulls to the chin are best for growing delts.
4. Machs can only be used to warm up the deltas (with small weights) or to "finish off" at the end of a workout. Machs play a secondary role.
5. Presses develop mainly the front bundle of deltas, traction - back.

On this I will finish the article, friends. I hope you learned something new about how to pump deltas. All the best.

P.S. Subscribe to blog updates... It will only get steeper from now on.

Best wishes and best regards!

P.P.S. If you are just starting out with bodybuilding, then it is too early for you to purposefully train your shoulders. You need . It will give you a POWERFUL start.

(4 estimates, average: 5,00 out of 5)

How to build your shoulders? The main reason for poor development is the lack of knowledge and skills in weightlifting. The basis of any development is the basic exercises, and they are: bench press and seated dumbbells, that is, the standard nature of the load.

These options are the key to effective progress. Such exercises are able to develop the power and volume of the delta.

Before you start, learn about muscle anatomy and function. This aspect will lead to the fact that the classes will be more harmonious, if an optimal scheme is created.

3 beams are involved in the group:

• Front;
• Rear;
• Average.

Basic principles

Before you start training, remember the following points:

1. Remember high intensity. The working weight should be large, the number of repetitions should be medium.
2. The complex includes 2 basic and 2 isolated exercises.
3. The first is performed with the highest working weight in 3 sets of 8 reps.
4. The second group provides for a small load and is aimed at the technique of performance.
5. Stretching after approaches is required.
6. Consume creatine and protein after exercise.

Compliance with these principles guarantees rapid muscle growth. If you adhere to all factors, the gain will be much more significant.

Exercises for shoulders to weight

The initial and basic bench press is everywhere.

Remember these moments during the approach:

1. Put your body in a straight position.
2. Keep your feet shoulder-width apart, bend your knees slightly.
3. Tighten the grip a little wider.

The main factor is performing difficult strength exercises in the first minutes, taking into account your general cheerfulness and enthusiasm. The lesson must be started with a bench press (it does not matter - barbells or dumbbells). The reason is that the basic exercises implement the principle of progressive loading.

In addition, at the very beginning, your general physical well-being, you have enough strength for productive work. The unusual structure of the shoulder joint brings its negative aspects, namely fragility. In the event of incorrect technique, quick injury is guaranteed. Let's dwell on each type of exercise in more detail.

The first basic thing to do is press the bar up. It is truly one of the best options for volume expansion. The main work here is performed by the front deltas.

In chronology, it looks like this:

1. Sit comfortably on the bench and place the barbell on your shoulders.
2. Bring your shoulder blades together and push your chest forward.
3. Fasten the grip slightly wider than your shoulders, with your forearms perpendicular to the floor.
4. Squeeze the barbell to straighten your arms, while tilting your head forward.
5. At a slow pace, release the barbell towards your neck and repeat the approach.

In the event that it is necessary to reduce the load on the spine, perform the exercise on a bench with a back. ()

The army press is also quite popular among people in terms of popularity. The correct technique is extremely important here, which is suitable in creating a powerful trapezoid and deltoid joint. It is quite variable, perform it in a standing or sitting position, with a barbell or on a simulator.

Let's analyze the execution method:

1. At the very beginning, carry out a high-quality warm-up, put a working weight on the projectile, carefully fixing it.
2. The grip is slightly wider than the shoulders.
3. They are brought under the bar, after which the body is loaded, and the bar is taken.
4. Take a step back, return to the starting point: keep your back straight, legs a little wider usually and bent at the knees.
5. Slowly squeeze the projectile, straighten your arms without straightening your elbows to the end.
6. Repeat the number of approaches you have chosen, carefully place the object in its place.

The military method will help you radically build muscle mass and add strength and endurance.

Next, start with isolated exercises. Basically, the medial bundle is involved, so there is no need for special techniques, the basic ones will be enough for you. The article will indicate several of the most effective ones.

You should start by raising your arms with dumbbells in front of you. This is a bodybuilding classic that targets the front group.

Observe the following rules of execution:

1. Starting pose - dumbbells in front of the thighs.
2. The body is straightened, the hands are fixed at the elbows.
3. After inhaling, do not breathe and raise your arms in front of you.
4. Do not move your elbows, concentrate all the action on the shoulders.
5. When you lift the shells, do not fold or spread your arms. The distance between them must be constant.
6. The shells go up to the head or even higher.
7. Having reached the peak, exhale and slowly lower the dumbbells.
8. Take a short pause, repeat all the previous ones.

It is important to remember some of the nuances when doing it. There is no need to use the force of inertia. Control and slow down your movements.

Also, do not slouch, chest, and joints should be straightened. In addition to all of the above - be sure to take a breath while moving up.

Read other blog articles.

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

Anatomy

The muscles of the shoulders, more precisely 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 clavicle and extends to the humerus. It is used during pressing movements, such as the bench press, overhead press, and other intermediate exercises.

2. The middle deltoid muscle. Like the front, it starts at the collarbone and goes to the humerus. Responsible for the movement of abduction of the arms to the sides along the body. It is the main muscle that visually expands the body. It is involved in the swing to the side exercise.

3. Posterior deltoid muscle. Stretches from the scapula to the humerus. It is involved in moving the arms to the sides and back, it works when pulling and pulling up.

4. Trapezius muscle. This muscle group covers 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 posterior delta and dorsal muscles.

First, to swing your shoulders, you need to properly follow the technique. You don't have to do it wrong, but with a lot of weight, the main thing is to feel how the muscle is tense, and bring the performance to the point where the muscle is stretched.

Secondly, “killing” muscles with a low weight for several minutes is also a wrong tactic. This way you will never build 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 from 10 to 14 repetitions.

Third, do not neglect proper nutrition. Even if all your workouts are aimed only at drawing on the shoulders, the regimen should be followed, as with normal muscle building.

Pumping up the shoulders on the horizontal bar and uneven bars

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

The horizontal bar and the parallel bars are excellent equipment for pumping and strengthening the shoulders and arms. Their advantage is that they are in every courtyard of any city, but as a last resort, you can purchase them inexpensively and install them right at home.

Working with your own weight on a horizontal bar raises muscle tone, strengthens the trapezius muscles, deltoids and increases the width of the shoulders. The uneven bars are also a good option, but without a horizontal bar you won't be able to widen your shoulders, as the uneven bars prevent you from doing many of the movements that develop the middle deltoid muscle.

With proper technique, good results can be achieved with these shells. For many, it seems a mystery how to build shoulders on the horizontal bar, however, when performing special exercises, muscle mass will not keep you waiting, and you will quickly build up your shoulders.

How to build shoulders on a horizontal bar: exercises

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

2. The same medium grip, but with the hands in the reverse grip position. Stretch with your back to the bar, the pull-up should be incomplete, until the elbows are bent ninety degrees. Leave your feet 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 a new weight. This will well develop not only the outer width of the shoulders, but also their strength and endurance.

Exercises for pumping shoulders on uneven bars

Someone will find it strange the question of how to build shoulder muscles on the uneven bars. But this is quite possible, especially when combined with other training equipment.

• As usual, grab the bars from above, rest against them and hang. Press your hands to your body as tightly as possible.
• Tilt your head forward and push your knees back, otherwise most of the load will go to the triceps. Lean forward slowly, bending 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 until you return to their original position.

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

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

Remember to warm up before every workout. Between sets, you can make a couple of swings with your hands, this will promote blood circulation and speed up the recovery process. Warm-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 tool. Here we will show you how to build your shoulders in this way correctly. As with any workout, the first step is to warm up. Prepare yourself mentally, imagine that your head is on a huge mountain, this is exactly what it will be after a few hard workouts. The shoulders can be stretched with swings, arm twists, and other exercises that use them. Usually it takes about twenty rotations forward and backward. The same amount for the elbow joints and hands, because the weight will fall on the entire arm, and not only on the shoulders.

In the next step of the warm-up, take small dumbbells and press them up, swing to the sides and swing back. Twenty repetitions of each exercise to get your arms used to moving with the weight.

Dumbbell Shoulder Exercises

How to build shoulders with dumbbells, we will tell you in this paragraph. The most powerful exercises for maximum results:

1. Bench press dumbbells sitting with an incline. Pick a weight that you can squeeze about 8-10 times. Sit on a straight bench and lift the dumbbells at shoulder level. Here it is important to know the secret of how to build up your shoulders using this exercise more effectively: at the bottom point you need to stop for one or two seconds. This eliminates the impulse, sets up the muscles for a constant load, which leads to better results.

2. Raising arms to the sides with dumbbells (swinging dumbbells). Here you need a weight that you can lift 10-12 times, stopping for three seconds at the top point. Stand up straight, bend forward slightly and bend in your back. It is necessary to lift dumbbells along the body, try to lift it with deltas, and not with a trapezoid. If you do everything right, your elbows will bend slightly. 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. Pick up a weight you can do twenty reps. Imagine that your hands are ropes, and on dumbbells they are tied in knots, hold tight, with all your might. Raise your shoulders, strain them for a second and only then lower them. Relax a little at the bottom. Do the exercise to failure. There is also a small rule of thumb on how to build up your shoulders with this exercise: it must be performed at the end of the workout, after all the previous exercises.

Barbell for pumping shoulders

It would not hurt to learn how to pump up your shoulders with a barbell. A barbell is a good alternative to dumbbells. She can replace them in almost all shoulder training exercises. Its only advantage is that it allows the hands to always keep parallel to each other, which has a beneficial effect on the technique of performing some difficult exercises.

A warm-up is also necessary. Exercises include an angle press, a barbell lift to the chin, and a pull to the chest. An empty bar for 15-20 reps is fine for a beginner.

Do the exercises very carefully, following the technique, otherwise you may get injured.

Barbell Shoulder Exercises

Here's how to build 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 rod 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 as you exhale, lift the bar to your chin. The elbows should spread apart in different directions, while they are always higher than the forearm. The rest of the body should be stationary.

2. Frontal lift of the bar. Stand straight, lift the bar in front of you with outstretched arms (palms facing down). Elbows slightly bent, feet shoulder-width apart. Inhale, exhale and lift the bar over your head, while your elbows should not bend or unbend. The movement should pass clearly along 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 bar will get in your way a little, so you can lean forward slightly and arch your back.

Push-ups for building shoulders

This is one of the most effective and versatile exercises around. 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, build any muscle group in 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 in no case should you lose it. Here we will tell you which exercises are most effective for swinging the shoulders and increasing their volume.

Exercises for pumping up shoulders with push-ups

1. House push-ups. Stand in an emphasis lying position, put your feet on your toes, move them closer to your arms 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 distribute the number of repetitions to all exercises.

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

3. Handstand push-ups. A very effective exercise. If you cannot yourself, then ask your partner to hold your legs, or lean against a wall. You can also try hand-walking.

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

Best Shoulder Workout at Home

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

2. Swing dumbbells back in the slope. After wiring, you can finish off the middle delta by hammering it to failure with four approaches 10-12 times.

3. Vertical press. This exercise is done slowly and the muscle tension should be maximized. Three sets of 8-12 times are quite 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 stock of knowledge in order to build 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 muscles in the body. You can use any of the methods, they are all effective, but dumbbells give the best results, it's not for nothing that all bodybuilders prefer iron shells to increase muscle mass.

Exercises for training the shoulder girdle - deltoid and trapezius muscles - at home. Subject to the technique and regular execution, they form a beautiful line of the upper arms and back. The results will appear in 3-4 weeks.

How to quickly build shoulders at home

The shoulders or, as they are also called in professional sports, "deltas" consist of three muscle groups: front, middle and back beams. For the harmonious development of beautiful and broad shoulders, you need to work out all three groups. This workout is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. The set of exercises can be performed by men both at home and in the gym. No additional equipment is required. All you need is any elevation (sofa, bench, or gym ball).

COMPLEX OF EXERCISES FOR PUMPING SHOULDERS IN HOME CONDITIONS

Exercises	Sets	Reps / Time
	2-3	7-10
	2-3	10-15
	2-3	10-20

Duration of training is 30-45 minutes.

Effective Shoulder Workout Program

Warm up

Warm up your muscles and cardio before every workout.

• Vigorous walking. Accelerates blood circulation and increases body temperature. Lead time: 10 minutes.
• Circular movements with the shoulders. Prepare the joints and muscles of the shoulder girdle for the upcoming stress. Lead time: 3-5 minutes.

Do not jump into your workout immediately after warming up. Rest for 1 - 1.5 minutes to restore breathing.

An effective exercise for working out the upper chest, arms, and deltoids and shoulders. Due to the high load on the muscles, it helps to work out the shoulder girdle at home as efficiently as in the gym. However, it requires preparation (recommended only for trained athletes). In addition, the muscles of the core are worked out and the vestibular apparatus is trained.

Execution technique:

1. Hands on the floor, palms down and shoulder-width apart. The weight is evenly distributed between the palms.
2. The body is elongated. The pelvis is slightly pushed forward (in the lumbar region there is a slight deflection), the legs are extended along a straight line. For belay, you can lightly touch the wall with your toes.
3. While inhaling, gently lower the body downward by flexing the shoulder joints and elbows. In this case, the center of gravity changes slightly, since the chest tilts slightly forward.
4. Hold at the lowest point for 1 second.
5. Then, with force, gently lift the body.

Number of repetitions: 2-3 sets, 7-10 repetitions (depending on preparation).

Advice: Before performing, you must master the correct handstand and learn how to maintain balance. First in a static position, then - during the exercise. At first, do push-ups at an angle of about 50 degrees, gradually increasing the incline. We recommend that you master the exercise under the supervision of a trainer and with insurance (mats).

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2018-01-18 Swing your shoulders at home quickly: exercises

An effective exercise for working your shoulders and upper chest at home. The front and middle deltas are loaded.

Technique of execution (classic version):

1. Take the rest on your hands. Select the distance between the hands depending on the training objectives: narrower - more load on the triceps, wider - the chest is worked out more.
2. Place your feet on a raised platform. A fitball, sofa or bench will do.
3. While inhaling, gently lower the body down, keeping your back straight.
4. As you exhale, gently lift the body to its original position.

Number of repetitions: 2-3 sets, 10-15 repetitions.

Advice: The higher the legs are, the higher the load on the muscles of the shoulder girdle. Move on to this exercise after the classic push-ups are too easy for you. When doing it, be guided by your sensations and try to use the target muscle group. When the exercise seems easy, you can do it heavily.

Basic exercises for working out the chest and triceps. Also suitable for strengthening the muscles of the shoulder girdle, back stabilizers and abs. Subject to the technique, it allows you to comprehensively work out the entire upper body. It is an alternative to the barbell press, in which the load is created not by the apparatus, but by the athlete's body.

Execution technique:

1. Get into a prone position. Place your hands shoulder-width apart. The brushes are pressed to the floor.
2. Legs rest on the floor with socks. The body is elongated along a straight line - without deflections in the lower back, between the shoulders and the neck.
3. The elbows are almost along the body, but not pressed to the body, but slightly turned outward. The head is slightly raised: the gaze is directed forward and downward.
4. As you exhale, gently lower your chest almost to the floor for 2 seconds, remaining on weight.
5. Then, while inhaling, lift the body in 1 second.

Number of repetitions: 2-3 sets, 10-20 repetitions.

Advice: In order not to overload the elbow joints, at the extreme upper point, do not straighten your arms to the end, but leave them slightly bent.
If at the initial stage, performing the classic push-ups seems too difficult, perform the exercise from your knees, from a wall, or in an incline from a support. These are simplified versions of the basic exercise.

At the initial stage, basic exercises that can be performed without special equipment at home are suitable for working out the target muscle group. Push-ups provide optimal load on the shoulders. They will provide an impetus for further body development and exercise in the gym.

The silhouette of the shoulders is formed by deltoid muscles or deltas, which are divided into front, middle and back. Each bundle needs an accentuated study. The optimal result is achieved when performing a set of 3 exercises to work out each area.

General guidelines for pumping shoulder muscles with push-ups

• To work out the anterior bundle of deltoid muscles, the palms are placed shoulder-width apart, elbows near the body.
• For emphasis on the triceps, the palms are placed side by side.
• Push-ups upside-down or from a handstand position are considered more challenging exercises that require preparation.
• After the target muscle groups have been strengthened and the exercises are performed without difficulty, weights can be used.
• Start with basic exercise options and work at a comfortable range.
• Exercise smoothly, as fast movements raise and lower the body due to inertia, not muscle.
• Regularly doing push-ups without complex training leads to excessive hypertrophy of the muscles of the chest and shoulders.
• For optimal results, you don't need to train your shoulders every day. Give your body time to recover.

Contraindications for push-ups

• injuries and diseases of the spine (protrusion, hernia, curvature);
• injury or inflammation of the elbow, shoulder and wrist joints;
• overweight (in this case, you can start with simplified options, for example, push-ups from the wall or from the floor on your knees);
• high blood pressure;
• heart diseases;
• increased fragility of bones.

When do you need additional weights?

Physically advanced athletes can perform exercises with additional weight to emphasize the development of the pectoral muscles and shoulders.

This is an advanced exercise and not suitable for beginners. When training in the gym, a projectile is used in the form of a special vest with a weight. At home, it will be replaced by a backpack with a load of the desired weight and a reliable attachment.

To avoid injury, consult a trainer first.