Shoulder simulators in the gym. How to pump up the shoulders in the gym

Hello friends! Let's talk about the basic exercises in which the shoulder muscles take part. These exercises can meet you in the schemes for other muscle groups, but one does not interfere with one another, for that they are basic.

The bases for deltas are a little - four exercises and several of their variants, everything, as well as during training of other muscle groups. In general, as usual, there are more exercises, but I always only talk about the best. Do not be foolish.

A few words before a specific description of exercises. When working with the muscles of the shoulders, it is worth remembering two important points that are interrelated and the second stems from the first.

1. Small weights

In considering the structure of the shoulder joints and muscles, I spoke about the fragility of this part of our bodies. It is in connection with this fact that weight should not be abused encumbrances  when doing the exercise. Naturally, weight should be in the bodybuilding framework, failure should be achieved. But this is not bench press lying, there can not be loaded in full. Otherwise, you will get a trauma of at least one shoulder, and perhaps, on this your training will end (maybe forever). How to be?

1. More repetitions

Well, if the weight needs to be selected less, it means that the compensation of the load will be logical by increasing repetitions, that is, the working weight for 10-12 reps  (and not as a press, 5-6-8). If desired, you can do up to 15  repetitions in working approaches, but not more - subsequent repetitions will be ineffective.

Well, now the exercises.

GIM STAIN STEEL WITH BREAST

He's an army / military bench press. The coolest exercise in the deltas. The basic exercise that should be in any training program. Includes in the work, except the deltoid muscles of the shoulders, the upper thoracic muscles and triceps. Perform better classical  option, not alternative. The only really sensible variation is dumbbell press. Due to their use, the amplitude of movements increases and muscles are stretched out better. You can also do it alternately (with a trauma of one of the arms, or aligning the asymmetry of the muscles). The downside, however, is the reduced weight compared to the weight.

Performance

1. We stand exactly, legs are as stable as possible - wider than shoulders, head when looking ahead.
2. We remove the bar from the posts and hold it with our hands, as if on our chest. Hvat use wider than your shoulders, normal. It is possible and with the open, but not at the initial stages, it can be dangerous.
3. Next, straighten the arms upwards, unbending elbows, at the upper point of the amplitude we linger for a second and return the bar to the chest.

There is no pause at the bottom. During the exercise, do not move the shoulders back and forth, do not dilate the shoulder blades, the movement occurs only along the vertical axis.

Options:   a barbell barbell from behind the head, a bench press sitting, a bench press, a dumbbell press.

HANDLE DISTRIBUTION WITH STEERING HANDS

Exercise creates a load on middle and front  beams of deltas. Depending on the technique, the accent may be more offset by the average beam. To use it is necessary to study the relief of deltoid muscles. Are used small  weight, allowing you to correctly perform the exercise, without bending your hand.

Performance

1. We stand up straight, feet shoulder-width apart, head looking forward.
2. Hands, straight, on each side are holding dumbbells.
3. We inhale, and, with the delayed breathing, raise our hands on the sides to the level of the shoulders or above. Then reverse movement and exhalation.

At all performance we do not bend down, we hold a back and a neck exactly. In this exercise, it is very important proper breathing, its delay allows you to fix the body and lower back. When lifting, you can flex your arms slightly at the elbows. If you lift the brush above the shoulder line, the medium beams of the deltoid muscles will receive the maximum load.

Options:   with a turn of the hand, with a rise above the level of the shoulders.

BARRIER RODS

All the same old good traction, which is used for training trapezius muscles. But to load deltas, you need to apply a wide grip. In addition to the grip and, accordingly,   reduced amplitude  movements, exercises are identical.

Performance

1. The legs are shoulder width apart, we stand straight, the head looks forward.
2. We hold the bar on extended arms in front of a wide grip.
3. Bending your arms in the elbows, raise the bar as high as possible.

Breathing can be delayed while moving upward, to fix the body. Elbows are always above the brushes. Smooth movements, do not pull, do not use cheating. There is no pause at the bottom of the movement.

Options:   draft of dumbbells, traction on the simulator, ez-neck.

GIVING ARNOLD

Complicated and very effective an exercise. Ah, about the name. Well, yes, it was in honor of the Arnold you thought of, and called this exercise. I'm sure that this was used before him, he just "propiaril" this press by using it regularly, unlike most bodybuilders of that time. At the moment, these days, this is quite a popular exercise and it is performed by all professionals. In fact, this is a press of dumbbells while sitting, but there is a moment of rotation, and, in it, there is a difference from the usual bench press. Loads the front and middle beams of deltas.

Performance

1. We sit down on a bench with a backboard at right angles (90 degrees). Legs are at the same angle, and the back is tightly pressed to the back. The head looks only forward for the duration of the exercise, not upwards.
2. We keep dumbbells in our hands in front of us so that palms looked at you, elbows are bent. The brushes themselves are slightly ahead of the body (only for convenience), you do not need to stretch your arms.
3. Hold the breath (for fixation) and straighten the arms on the vertical axis as high as possible. When the brushes pass past the eye level, we begin rotation  in the hands, so that at the highest point the palm amplitudes are looked where you are.

In the process of lifting, the brushes make a 180 degree turn. At the top, the exhalation and refinement are even higher.

Options:   a dumbbell bench press (someone thinks this is not an option, but a separate exercise, but the bench press is a press).

Do all exercises in slow, meaningful pace, without sudden movements and watch your breathing, efficiency depends on it.

In all basic exercises for the shoulder muscles, the medium deltas receive the greatest load. As such, there is no isolation for them, because they are located between the other two deltas, and they will not be able to train them, including neither the front nor the back.

There is nothing to add to the base, so I suggest turning to examining the insulating exercises on the front head and the posterior head of the deltoid muscles of the shoulder.

The width of the shoulders is of great importance for the formation of a handsome male body. Even a huge bicep does not save the situation if the shoulder girdle is not physically developed enough. For this reason, bodybuilding pays a lot of time for pumping deltoid muscles. To do this, perform a series of exercises at home or in the gym.

How to pump up the shoulders

Before you begin to perform exercises on the shoulders, you should understand what kind of structure they have, what load will be most effective. The muscles consist of 3 deltoid bundles:

• average;
• front;
• rear.

In training, as a rule, all three parts are involved, but in varying degrees, therefore, for proper, effective development of the shoulders, you need to perform different exercises. They are suitable for men and girls, and the difference is only in weight used weighting. Be sure to warm up before training, because shoulder joints are easily damaged when working with additional weights. Sensations will be extremely unpleasant and the ability to continue to train the shoulders, biceps or triceps will be lost.

Effective exercise with dumbbells at home

There are different ways how to pump up the shoulders at home. You need to make weighting for this from improvised means. In the role of additional weight can serve bottles with water, optimally for 5 liters with handles or backpacks with something heavy inside. After this, you can use any exercises with dumbbells at home, described below. The weight is also suitable for training.

If there is no opportunity to make weighting, then the shoulders can be swung as follows:

1. Approach the window sill and stand with your back to it.
2. Put your feet on it, and put your hands on the floor.
3. Between you and the surface should be an angle of 30 degrees. Thanks to him, the load will shift from the pectoral muscles to the deltoid.
4. Do push-ups.

The best exercises on the shoulders in the gym

Any exercises of the athlete's program are divided into isolators, which work on accenting a particular muscle, and on basic (multi-joint), involving several large muscle groups simultaneously. The latter are needed so that other parts of the body are not "idle". Women do not need broad shoulders, so the training scheme is designed with an emphasis on the male audience. You can swing deltas through training, because they are quickly restored.

Basic exercises on deltas

You need to start with multi-joint exercises on the shoulders, which should be performed at the beginning of the workout (after a thorough warm-up). To create the maximum load, it is better to use a barbell, so there is less risk of damaging the joint and you can use more weight. To pump large shoulders, do the following exercises:

Bench Press Rod

Exercise is considered the main for training the shoulders, call it another army bench press. You can perform standing, sitting, but give preference to the first option. The working weight should be such as to have enough strength for 3-4 sets of 15 repetitions. The execution scheme is as follows:

1. Place the bar on the stand. To take her better from such a situation.
2. Place your arms slightly wider than your shoulders.
3. Squeeze the bar along the maximally straight trajectory upwards so that at the highest point it is directly above your head.
4. Lower the projectile on the upper part of the chest.

When doing this, make sure that there is no excessive deflection in the lower back, it can provoke pain and unnecessary strain on the lower back. Elbows at the bottom point slightly forward. When lowering to the chest, pauses and delays should not be so as not to relieve the load from the deltoid muscles. The pelvis is slightly retracted to prevent a too strong deflection in the back.

Thrust rod to chin

In this exercise, for the shoulders, the front fascicle, the slightly smaller middle, the trapezoid and the very little biceps are most heavily involved. To take a lot of weight there is no sense, otherwise the technique of execution will be broken, and the likelihood of damaging the shoulder joint will grow. Hvat can be wide or narrow, but the latter is still preferable, more effective. The technique of pull rod is as follows:

1. Grasp the usual grip, the bar of the bar is needed short.
2. Raise the shell up, do it not by raising not the brushes, but the elbows.
3. Slowly lower the bar down and repeat the movement 10-15 times.

The main mistake in doing this exercise - the elbows are down. It is important not to lift the bar as high as possible, but specifically the elbows. For maximum effect, it is necessary to bring the projectile to the collarbone. Trajectory of movement should be along the trunk, do not pull the bar along the arc. Exercise should be carried out smoothly, controlled, there should be no sharp or jerky movements.

The press due to the head

A serious basic exercise that is best performed while sitting. The movement itself is not natural for our body, so the likelihood of badly heated joints or too much weight to damage the joints. The middle deltoid bundle is loaded well, the anterior, less - triceps. Perform the exercise on a bench without tilting in the Smith simulator. The technique is as follows:

1. Place the bench directly under the bar.
2. Hvat should be slightly wider than shoulders.
3. Raise the projectile upwards, do not unbend it completely at the elbow of the hand.
4. Control lower the bar down, do not put on the shoulders.
5. Repeat the motion 10 times.

To perform this exercise, shoulders should be flexible, otherwise they can be damaged. Do not chase in this case for weight, control technique, concentrate on the muscles being worked on. Always keep an eye on the width of the grip, it should be wider than, for example, when bench presses are standing. If pain occurs, the performance must be stopped immediately.

Isolation exercises for the shoulders

This kind of exercises on the shoulders accentuates loads specifically deltoid beams, excluding other muscle groups. This is necessary to achieve maximum "load" to achieve muscle failure. As a rule, isolating exercises for shoulders with dumbbells are performed at the end of the workout. Here are the most effective and popular ones:

Arnold's wrestling

The movement is very similar to the press up, but with a slight modification, which was invented by Schwarzenegger. He determined that if you start moving from the chest with the brushes turned to the face, the load will be greater, and the pumping will be more effective. Perform the exercise you need, sitting on the bench, the backrest is fully raised vertically. The scheme is as follows:

1. Take dumbbells, sit on the bench, press your back tightly against the back.
2. Place your hands in front of you, palms facing your face, start squeezing dumbbells.
3. When they are at the level of the nose, begin to unfold the brush in the usual position with the press up and bring the movement to the top point.
4. The movement back is carried out according to the same scheme.
5. Do 10-15 repetitions.

For this training of the shoulders, you do not need to take a lot of weight, you need to monitor the cleanliness of the exercise. Perform bench presses smoothly, without jerking or sharply dropping shells down. In Arnold's press it is important to observe the correct trajectory of movement, otherwise the load will shift from the front, middle beam of deltoid muscles to the biceps or forearm.

Lifting dumbbells in front of you

The main version of the exercise for the front beam deltas. At first it looks simple, understandable, but with the wrong technique, the entire load shifts to the forearm, so you need to closely monitor what you are doing. Do not take heavy dumbbells, so as not to damage the joint. The technique of execution is:

1. Take dumbbells, put your hands at the seams.
2. Bend them slightly at the elbows, fix the position.
3. Raise the dumbbell in front of you to the eye level.
4. Smoothly, under control, lower your hand.

Perform lifting dumbbells on the shoulders can be simultaneously with two hands, one or alternately. A common mistake in carrying out this isolating exercise is the rocking of the body. Make sure that the movement is performed only in the shoulder joint, the body should remain completely still to achieve this, you can rely on the Swedish or conventional wall.

Bottom block thrust forward

This is an alternative version of the above exercise, but instead of dumbbells, a block simulator is used. The execution technique is completely identical, so all the rules are repeated. The convenience of this method is the ability to quickly and freely adjust the weight. It can not be called more convenient or effective, so its use is a personal preference.

Dumbbell cultivation in the sides

The main exercise for training the average shoulder bundle. The layout can be carried out in two positions: standing flat and tilted. In the second case, the rear delta beam is loaded more. The first variant is performed as follows:

1. Stand up straight, dumbbells in both hands.
2. Elbows slightly bent.
3. Lift the arms up to the level just above the shoulders.
4. Control down to the starting position.

Take care that the body does not swing, do not try to lift dumbbells at the expense of trapezoids, only shoulders should participate in the movement. Big weight is not needed, with each training you can lead a gradual increase in the weight of the inventory. But with the right technique to perform a significant load of the shoulders even with dumbbells 7-8 kilograms. If you easily raise 10-12 kg, you should think about it, but you do it right. Ask someone in the hall to follow your implementation.

Thrust of dumbbells lying on stomach

The dilution in the slope is difficult to perform, so you can use the bench to take the correct position. This exercise is the only option to load a back beam of deltas. The technique is as follows:

1. Lie down on the bench with your stomach down, which is set at an angle of 30 degrees.
2. Lying on the edge of the back should be the upper part of the chest, not the head.
3. Bend your arms slightly, turn your elbows so that there is a parallel with your shoulders.
4. Spread them to the sides so that the shoulder blades converge.
5. Movement should be at the expense of the back of the shoulders, not the back.

Video Tutorials for Beginners

Exercises for the shoulder girdle are both simple and complex. The main problem is the need to perform the correct technique. The photos often indicate the muscle groups that are involved in training, but to understand all the nuances of the exercise, it is better to see how someone else performs it. For this, below is a compilation of videos with effective exercises on the shoulders. The first training in the gym is best done with a friend, so that he points out possible inaccuracies in the technique of execution.

Shoulder training for weight

Lifting dumbbells through the sides

Raising dumbbells in a standing position

How to pump up shoulders on the bar and bars

Dilution of hands with dumbbells

Training with dumbbells at home

Exercises on the shoulders   in pictures for men and women .Basic   exercises on the shoulders: barbell barring from behind the head , bench press with chest, bench press dumbbells sitting and many others. Complex exercises on the shoulders for training in the gym   we will consider below.

1.   Press the bar from behind the head
Press bar from behind the head - effective exercise   for impact on shoulder muscles  . The bar tack from the head mainly loads the middle bundles of the deltoid muscles and the upper part of the trapezius muscles, as well as the triceps and the front serrated muscle. The load is subjected, albeit less, to rhomboid muscles, subacute, small round and supernumerary.

The mechanics of performing the barbell bench press exercise from behind the head:

Exercise barbell press because of the head is performed sitting on a bench or standing. The barbell should be placed on the shoulders behind the head, holding the upper hand:
- draw a breath and squeeze the bar above your head;

Keep your back straight, not slouching and not bending heavily in your lower back. Protect yourself from injury by placing the bar of the bar on the bar. There are many simulators that allow you to perform this exercise in a simplified form and safe conditions.

2.  Bench bar from the chest
Bench barbell from the chest - this is the most basic exercise on the shoulders , which most of all loads the front and middle parts of the deltoid muscles of the shoulder, the clavicular part of the pectoral muscle, the upper section of the trapezius muscles, the triceps, the anterior dentate muscles and the deeply located supine muscle.
The barbell can be carried from the breast in a sitting position or standing position. While performing this exercise while standing, do not bend the lower back too much.
To increase the load on the front parts of the deltoid muscles of the shoulder, move the elbows slightly forward. For more intensive impact on the middle sections of the deltoid muscles, the elbows should be spread apart (diluted to the sides).

Mechanics of the exercise of the barbell bench press with the chest on the shoulders:

Press the barbell from the chest can be performed both in a standing position and sitting. The bar must be held in front of him by a grip from above, placing it on the upper part of the chest:
- inhale and squeeze the bar vertically upwards;
- Make an exhalation in the upper part of the movement.

Options for doing a barbell bench press exercise:

1. Narrow narrow, elbows forward: the front parts of the deltoid muscles of the shoulder are predominantly involved, the clavicular part of the large pectoral muscle and the long head of the triceps.
2. The clench is wide, the elbows are sideways: the front and middle parts of the deltium shoulders and upper muscles of the pectoral muscles.

3.   Press of dumbbells
Dumbbell seated dumbbell - this exercise is primarily intended for training the middle parts of the deltoid muscles of the shoulders, as well as the upper sections of the trapezius muscles, the anterior dentate muscles and triceps.
It can be performed alternately - then one, then the other hand and alternately - with each hand separately.
Only trained athletes can perform it standing up.

The mechanics of the exercise of the dumbbell bench press sitting:

Dumbbell seated sitting sitting on the bench. Dumbbells keep grip on top at shoulder level, palms facing forward:
- take a breath and squeeze dumbbells up to the hands;
- At the end of the movement to exhale.

4.   Alternating press of dumbbells with twists of wrists for shoulders
Alternating press of dumbbells with wrist twists - this exercise develops the deltoid muscle of the shoulder, mainly its anterior part, as well as the clavicle of the large pectoral muscle, the triceps and the anterior dentate muscle.

The mechanics of the exercise alternate dumbbell press with wrist twists:
Exercise is performed sitting on the bench. The back should be held straight, arms extended elbows forward. The dumbbells are held at the shoulder level in the supination position (thumbs are turned outwards):
- to inhale and squeeze dumbbells vertically, turning the wrist by 90 °, so that the hands take the position of pronation (thumbs are turned inwards);
- At the end of the movement to exhale.
Variants of the exercise alternate dumbbell press with wrist twists:
This exercise can be performed sitting, leaning on the back of the bench, so as not to bend the loin too much.
Only trained athletes can perform it standing up:
- alternately - then one, then the other hand;
- alternately - with each hand separately.

5.   Dumbbell lifts to the sides in an inclination forward
Lifting dumbbells to the sides in the forward slope is an effective exercise, which basically involves the back of the deltoid muscles of the shoulders. Leaving the shoulder blades at the end of the movement, you will involve the middle and lower parts of the trapezius muscles, rhomboid muscles, large round and subacute muscles.

The mechanics of the exercise are lifting dumbbells to the sides in a forward tilt:

Exercise is performed while standing. Legs slightly set and bend at the knees, torso tilt forward, bend back, dumbbells hold in hands, slightly bent at the elbows:

Take a breath and pull the dumbbells out to the sides;
- At the end of the movement to exhale.

6.
Lifting dumbbells to the sides is a very effective exercise that develops the middle part of the deltoid muscle of the shoulder, consisting of several bundles attached to the humerus. The use of not very heavy weight allows the hands to make more precise movements necessary for full impact on the middle part of the deltoid muscle, which is especially effective in the initial phase of execution in all positions (arms along the trunk, behind the buttocks, in front of the thighs).

  It should be noted that lateral ascents also develop the supraspinous muscle, located under the deltoid muscle in the pit of the scapula and attached to the large tuberoscope.
During lateral ascents, the pinnate bundles of the middle part of the deltoid muscle, which has great strength, but a weak contraction potential, act together with the anterior and posterior sections of the deltoid muscle to bring the arm into a horizontal position.
The amount of actin * and myosin * in fibers of spindle-shaped muscles corresponds to their cross section (A). The amount of actin and myosin in the fibers of pinnate muscles (A) corresponds to the sum of the skew sections A1 and A2.
* Actin and myosin are proteins of muscle fibers, which are the main contraceptive elements with a maximum contraction force of 5 kg / cm2.

The mechanics of the exercise of lifting dumbbells in the sides:

Exercise is performed while standing. The legs are slightly apart. The back is straight, hands along the body. Hands with dumbbells are slightly bent at the elbows:
- take a breath and raise your hands to the sides until the horizontal position;

PHASES OF MOVEMENTS: OPTIONS

1. The arms are raised to the horizontal position: the deltoid muscles of the shoulders are involved.
2. The arms are raised above the horizontal position: the upper and the front parts of the trapezius muscle are involved.
Raising your arms above the horizontal position, you can develop the upper part of the trapezius muscle of the shoulder. Many prefer not to go above the horizontal line, in order to primarily stress the load on the middle part of the deltoid muscles. In this exercise, never use too heavy a weight. It is repeated from 10 to 25 times with a short pause for rest. Changing the trajectory to achieve a burning sensation gives better results. For greater intensity in the intervals between repetitions, hold hands for a few seconds in a horizontal position, observing the isometric tension.

7.   Lifting dumbbells forward alternately
Dumbbell lift forward alternately - this exercise affects mainly the front of the deltoid muscle of the shoulder, the clavicular part of the large pectoral muscle and, to a lesser extent, the middle part of the deltoid muscle.

In all the ascents of the hands, also the muscles-agents that connect the scapula with the thorax are involved, for example, the anterior dentate muscle and the rhomboid muscles, which stabilize the movement of the humerus.

Mechanics of the exercise of lifting dumbbells forward:

The exercise is performed in the standing position. Leg slightly apart. Dumbbells hold the grip on top of the hips:
- to inhale, first raise one hand forward to the level of the shoulders, and then lower it, do the same movement with the other hand;
- At the end of the movement to exhale.

8.  Raising your hands in front of you with a dumbbell

Standing. Feet slightly to arrange. Keep your back straight; stomach to draw. Take one dumbbell with both hands, placing one palm on top of the other. Dumbbell to hold down in front of the thighs on straight hands:

  - take a breath and confidently raise the dumbbell in front of you up to the level of the shoulders, then slowly lower the dumbbell;

  This exercise involves the front of the deltoid muscles, the clavicular part of the large pectoral muscle and the short head of the biceps.
All other muscles that fix the scapula are in isometric tension, while the humerus is the reliable support in this exercise.

9.   Lifting the dumbbell aside with one hand lying on its side
Lifting the dumbbell aside with one hand lying on its side - the highlight of this exercise is that the main effort is concentrated already at the beginning of the movement of the shoulder. The best results can be achieved by doing 10-20 repetitions.

The mechanic performing the exercise lifting the dumbbell aside with one hand lying on its side:

Exercise is performed in the position of reclining sideways on the floor or on the bench. Dumbbell to hold on top:
- draw a breath and raise your hand up to the vertical position;
- make an exhalation at the end of the movement.
Variants: the starting position, the dumbbell in the lowered hand behind the back.

10.
Lifting the bar forward is a very effective exercise that involves the front of the deltoid muscles of the shoulder, the upper part of the pectoral muscles, the subacute muscle, and to a lesser extent the trapezius muscles, the front serratus muscles and the short head of the biceps.
Raising the bar above the shoulder level, you will strengthen the load on the back of the deltoid muscle.
This exercise can also be performed with any simulator with a lower block, turning its back to it and passing the cable between the legs.

The mechanics of the exercise are the bar lifts forward:

The exercise is performed in the standing position. Feet apart. The back is straight, the stomach is retracted. The neck of the bar is to hold down at the hips, taking it slightly wider than the shoulders with a grip from above:
- take a breath and raise the bar forward in straightened hands to eye level;
- At the end of the movement to exhale.

11.   Shoulder front broach
Shoulder front extension is one of the best exercises for the shoulders, this exercise directly involves the deltoid muscles of the shoulders, trapezius muscles and biceps, and also involves the muscles of the forearms, buttocks, sacro-lumbar muscles and abdominal muscles.
This basic exercise allows you to achieve athletic build.

  Exercise mechanics brachial front broaching:

The exercise is performed in the standing position. Feet apart. The back is straight. The bar of the bar is to hold down at the hips, taking it slightly wider than the shoulders with a grip from above:
- draw a breath and stretch the bar up along the body, lifting the elbows as high as possible until the bar reaches the chin. Then slowly return to the starting position, straightening the hands;
- At the end of the movement to exhale.
The deltoid muscle raises its arm to a horizontal position. The trapezius muscle additionally involves a blade in this movement, allowing you to raise your hand even higher.

12. Rear Butterfly

The exercise is performed while sitting in the simulator. Spin is straight.

Take a breath and spread your hands back, the logs keep the floor semi-hollow. Then slowly return to the starting position. Exercises for the abs.

What attracts the whole opposite sex in men? Wide shoulders - that's what is an indicator of the masculinity of all people on the planet. Beautiful male shoulders are created by sculptors, portrayed by artists. Real literary heroes simply must have a beautifully developed torso with a large shoulder joint. The purpose of the article is shoulder training. Description of exercises, as well as the recommendations of professional athletes to create effective complexes for the construction of a beautiful and massive shoulder joint.

Knowledge of anatomy is the way to success

Muscles of the shoulder joint much smaller than the volume of the legs, chest and back, but this is at first glance. If we talk about strength and useful action, we could refer them to the basic group. This did not happen for one simple reason - training your shoulders easily can lead to injury. Therefore, any athlete must pay great attention to the technique. In the work with the shoulder joint, there is no place for racing for more weight. The shoulders, they are deltoid muscles, are divided into three heads - anterior, posterior and middle. To develop the delta there is a separate set of exercises, both basic and isolated. The volume of the shoulder girdle corresponds to the anterior and posterior heads, and the width - the middle deltoid muscle. Naturally, training the muscles of the shoulder involves many basic and isolated exercises for each individual beam.

Workout Features

A single program of training on the shoulders, scheduled for one day, will not give any result to any athlete. The problem is that the shoulder girdle is located between the muscles of the chest, biceps, triceps, trapezium and back, which, under any load, assist the deltas, selecting part of the work for themselves. Many professional athletes recommend working with deltoid muscles in groups, adding exercises to the complex training of the base muscles. That is, the posterior delta develops on the day of back training, the front and middle deltas work with the pectoral muscles. There are many variations, no one forbids the entire training to devote only to the muscles of the shoulder girdle, the main thing is that it should be effective.

Average delta after shutdown muscles of the chest  and hands

Training "chest-shoulders" got into bodybuilding from triathlon. Judging by the opinions of professional athletes, such a scheme is very convenient for the development of a bundle of medium deltas, which are subjected to a load at the end of the workout. The principle of action is quite simple - a set of exercises on the pectoral muscles disables them along with muscles of hands  and the front beam deltas, not giving the opportunity to assist the middle delta during the load. Any athlete can make sure of this by doing the same exercise with low weight before and after training. Professionals recommend adding two exercises to the development of the average delta beam to the basic complex for the development of pectoral muscles. One of them is basic, the other is insulating. It would be enough. In general, the athlete should strive to ensure that more than three groups of muscles are not stressed in one workout, otherwise the body will be hard to recover to the next session.

From word to deed

Two exercises for medium beams of deltas are performed immediately after the termination of training of pectoral muscles, without long rest breaks.

1. Extension. In the people - pull rod to the chin. It is believed that this is the best training of shoulders on weight. The technique of performance obliges the athlete to become as close as possible to the neck, standing on the racks at the waist level. Grasp the bar from above. The distance between the thumbs is 25-35 cm. Take a breath and stretch the neck along the body to the chin. In the final position, make an exhalation and slowly return the bar to its original position. In technology it is forbidden to lower the elbows below the wrists, if possible, try to raise them 10-15 degrees above the brushes.
2. Dumbbell formation in the sides. Naturally, you do not need to wave dumbbells, but to raise elbows in the sides, which should be parallel to each other. The task of the forearms is to hold dumbbells, no more, therefore, it is not necessary to bully them above the elbow, otherwise it will no longer be the training of the shoulders. At the end point of the mach, be sure to check that the little finger of the hand is higher than the other fingers.

So that your hands do not interfere

Training shoulders-biceps is quite attractive among beginners. After all, their task is the rapid development of muscles, which are constantly in sight. First of all, this is the biceps and the head of the deltas. Their relief division is visible from a distance and looks very effective from the outside. In this bundle, it is recommended to perform first exercises on the shoulders, and only then start training the hands. Otherwise, the action, on the contrary, can lead to injury.

1. Army Press  standing is recommended for people with developed back court muscles. To all the rest, including beginners, the exercise with lifting weights over ourselves should be done only in the sitting position. The angle of the bench should be within 65-85 degrees, so that the shoulder blades touch the bench, and the spine does not bend under maximum load. The technique of execution is simple. The barbell or dumbbells at eye level, elbows are parallel to the floor and to each other. Breathe in. Pushing the weight up - exhale. Slow return to the starting position.
2. The dumbbells are in front of you. The technique of execution is the same as for wiring to the sides, except for the direction of the swing, which is carried forward, in front of you. About the location of the little finger above the other fingers can not be forgotten.

Effective symbiosis

Training on the back and shoulders is very effective for the development of the rear beams of the delta. In the complex of exercises, the shoulders are given the end of training. The posterior fascicles of the triceps muscle are very difficult to develop because they, like the forearms and the lower leg, are constantly under load, and it is difficult to "reach" them. Therefore, professionals recommend warming up their exercises on the muscles of the back and at the end of the workout load a pair of isolated exercises. A feature of the development of the rear delta is the correctness of the technique, the low weight of weighting and a large number of repetitions. In the same complex it is recommended to add a couple of exercises for the development of trapezoids. On other days of training, there is no opportunity to warm up these beautiful and easily developed muscles so well.

Exercises for the rear delta

There are a lot of isolated exercises for the development of the back bundle of deltas, and they need to be performed alternately between trainings to achieve a high result, not allowing the body to adapt to the load.

1. Mahi dumbbells standing in a slant. To maintain stability, you can rest your forehead against a soft stop or wall. Hold the dumbbells in their right hands, spread them to the sides in a plane perpendicular to the floor. It is natural, to make efforts with elbows, not with brushes.
2. Shoulder training in a butterfly. A popular simulator for carrying out wiring to the pectoral muscles allows loading the rear deltas. It is enough to sit backwards and to maximally reduce the locks for the hands. The wiring is equivalent to the dumbbells of the dumbbells in the slope.
3. Mahi dumbbells sitting in a slope. Sitting on the bench, you need to tilt forward 45 degrees. Bend your back and put your feet together. Brushes with dumbbells are brought under your knees. Lifting your elbows up parallel to each other trying to keep the scapula. Make a delay of 1-2 seconds at the end point and calmly return to the starting position.

Give the whole workout

Individual training of the shoulders on the mass in one day, without loading other muscles is ineffective and is recommended only to beginners in the first months of training. In addition to restoring deltas, the body is ready to cope with a greater load. So in the complex you can add exercises for the muscles of the hands, press or neck. In any case, such a symbiosis will give an additional result. Exercises in the complex should be arranged in order, starting with the anterior muscle of the shoulder. After that, the load on the average beam is carried out. The rear delta is recommended to be loaded at the end of the workout, when no more exercise is planned. Naturally, do not forget about warm-up before training  for warming up the muscles, and for hitching after training to calm the muscle fibers and nerve endings.

Purpose:  The exercise loads mainly middle beams of deltoid muscles and the upper part of the trapezius muscles, as well as the triceps and the anterior dentate muscle

Technique of execution:   1. Sitting on the bench, the barbell should be placed on the shoulders behind the head, holding the grip on top.

2. Inhale and squeeze the bar above your head

.

* The back should be kept straight, not stooped and do not bend strongly in the lower back. Protect yourself from injury by placing the bar of the bar on the bar.

2-nd effective exercise that allows you to pump your shoulders:

Purpose:   The exercise develops the anterior and middle part of the deltoid muscles, the clavicular part of the pectoral muscle, the upper section of the trapezius muscles, the triceps, the front jag muscles and the subacute muscle

Technique of execution: 1. Sitting on the bench, the bar to hold before him a grip on top, putting it on the top of the chest

2. Inhale and squeeze the bar vertically upwards

3. Make an exhalation in the upper part of the movement

* To increase the load on the front of the deltoid muscles, start the elbows slightly forward. To increase the load on the middle parts of the deltoid muscles, the elbows should be diluted to the sides

3-rd exercise that allows you to pump your shoulders: Dumbbell seated press

Purpose:   Exercise is designed for the development of the middle part of the deltoid muscles, as well as the upper sections of the trapezius muscles, anterior cog muscles and triceps.

Technique of execution: 1. Sitting on a bench, dumbbells to hold a grip on top at shoulder level, palms facing forward.

2. Inhale and squeeze dumbbells up to the hands

3. At the end of the movement, exhale

4-th effective exercise for the shoulders: Dumbbell press with wrist twists

Purpose:   Exercise develops the anterior part of the deltoid muscles, as well as the clavicular part of the large pectoral muscle, the triceps and the anterior dentate muscle

Technique of execution: 1. Sitting on the bench, keep your back straight, the hand is turned elbows forward.

2. Keep the dumbbells at the shoulder level in the supine position - the thumbs are turned outwards

3. Inhale and press the dumbbells vertically, turning the wrist 90 degrees, so that the hands accept the position of pronation - the thumbs are turned inwards

4. At the end of the exercise, exhale

* Raising your elbows forward reduces the excessive friction in the shoulder region, which can lead to inflammation, which provokes very serious disorders

5-th effective exercise for the shoulders in the pictures:

Purpose:   Exercise affects the back of the deltoid muscles.

Technique of execution: 1. Standing, legs slightly set and bend at the knees, torso tilt forward, bend back, dumbbells to hold in hands, slightly bent at the elbows.

2. Take a breath and pull the dumbbells out

3. At the end of the movement, exhale

* By reducing the shoulder blades at the end of the movement, you will involve the middle and lower parts of the trapezius muscles, rhomboid muscles, large round muscles and subacute muscles

6th effective exercise for shoulders with dumbbells:

Purpose:    Exercise is designed to develop the middle part of the deltoid muscles

Technique of execution:   1. Standing, legs slightly apart, back straight, arms along the body. Hands with dumbbells slightly bent at the elbows

2. Inhale and raise hands to the sides until the horizontal position

7th effective exercise for shoulders with dumbbells: Dumbbells lift forward alternately

Purpose:   Exercise mainly affects the anterior part of the deltoid muscles, the clavicular part of the large pectoral muscle and, to a lesser extent, the middle part of the deltoid muscles.

Technique of execution:   1. Standing, legs slightly spread apart, dumbbells to hold a grip on top in front of the hips

2. Take a breath, first lift one arm forward to shoulder level, and then lower it, do the same movement with the other hand

3. At the end of the movement, exhale

* In all the arms lifts, the muscles-agents that connect the scapula with the thorax are also involved, for example, the anterior dentate muscle and the rhomboid muscles, which stabilize the movement of the humerus. Video 7: - lifting dumbbells in front of you for the front deltas,Food:Homemade Protein Cocktails

8th exercise for the shoulders with dumbbells in the pictures: Dumbbell lifts aside with one hand, lying on one side

Purpose:   This exercise especially affects the supraspinatus, mainly at the beginning of the movement

Technique of execution:   1. Reclining side by side on the floor or on a bench, keep dumbbells from above

2. Inhale and raise your arm up to the vertical position

3. Make an exhalation at the end of the movement

* Better results can be achieved by doing 10-20 reps

9th useful exercise that allows you to pump your shoulders: Drawing your arm to the side on the lower block

Purpose:   Exercise is designed to develop the middle part of the deltoid muscles.

Technique of execution: 1. Standing sideways to the bottom block of the simulator, hold the handle in your hand

2. Inhale and raise your arm to the side until the horizontal position

3. At the end of the movement, exhale

* By varying the angle of the body position, it is possible to stress the load on all parts of the deltoid muscle

10-Efficient exercise for shoulders in pictures:

Purpose:   Exercise affects the deltoid muscles, trapezius muscles and biceps, and also involves the muscles of the forearms, buttocks, sacro-lumbar muscles and abdominal muscles

Technique of execution:   Standing, legs apart, back straight. The bar of the bar is to hold down at the hips, taking it slightly wider than the shoulders with a grip from above

2. Inhale and stretch the bar up along the body, raising the elbows as high as possible until the bar reaches the chin. Then slowly return to the starting position, straightening the hands

3. At the end of the movement, exhale

* This exercise allows you to achieve athletic build,Food:Protein Isolate

Useful exercises: 1) Exercises with dumbbells in pictures 2) Exercises for the abs 3) Exercises for hands 4)