How to quickly expand your shoulders. How to build shoulders: a classic set of exercises

Broad, pumped up shoulders are the main feature of a fit and athletic figure. The shape of the shoulders depends on the development of the deltoid muscles, which respond well to any load. A pumped deltoid muscle can increase shoulder width to the point that a normal-build person looks like a professional athlete.

Organizing workouts to build your shoulders

Preference should be given to basic exercises that allow you to work out the entire delta at the same time. If you notice a lag in a muscle bundle, you need to engage in its individual study with the performance of isolating exercises.

The shoulders can be pumped up both in the gym and at home. However, you will need dumbbells and a barbell for this. You should be able to choose the weight so that in 1 approach you can lift the projectile at least 8-10 times. Only this way of training will increase the volume and mass of the shoulders. If you want to increase muscle strength, not size, you need to work out with large weights. In this case, 1 approach should be 5-6 repetitions.

Experienced trainers recommend that novice bodybuilders perform only 1-2 basic exercises... Basic exercises allow you to qualitatively form the deltoid muscle. After a while, you will need to add several isolating exercises - it all depends on the individual pumping of each muscle.

How to swing your shoulders

When performing any basic exercises, the muscles of the shoulders take an active part, activating strength and stabilizing the body position. Even when squatting with a barbell, the deltoid muscles are involved in the work, as they support the weight. This applies to dips and pull-ups.

Each bundle of deltoid muscles activated when executing various exercises. Part of the middle beam and the entire front beam are responsible for performing bench presses, and the back delta and the back of the middle beam are responsible for pulling exercises.

How often should you exercise to build your shoulders?

If you have a standard training program and visit the gym 3 times a week, then it is not at all necessary to do a separate workout for the shoulders. You just need to perform 2 exercises - one basic with a barbell and one isolating with dumbbells. A separate workout for the shoulder muscles is given by experienced athletes who have been involved in bodybuilding for a long time and want to pay special attention to their shoulders.

Swing dumbbells to build shoulders - is it worth the risk?

Delta is quite easily injured. The peculiarity of the structure of the human body is that the delta is turned on in almost all exercises and performs quite complex work - it activates or stabilizes the mechanism. It should be noted that the more complex the mechanism, the easier it is to break it. This is why shoulder injuries are so common. Our deltas are not designed for an exercise like dumbbell swing. Yes, this is a very effective exercise, but you are putting your shoulders in great danger. If you will be them load heavily, you can injure.

Barbell Rows to the Chin to Build Your Shoulders

This exercise is basic as it involves several joints and muscles. If you want to pump up the rear deltas, try to keep the grip width slightly wider than the shoulders. To pump the trapezoid, the grip width must be narrow.

How to build shoulders - standing shoulder press

Professional athletes find this exercise to be the most effective. The bar is taken at a distance slightly wider than the shoulders. The barbell rises from the chin area, without straightening the elbows. All approach exercises should be performed without pause at the top.

How to Build Your Shoulders - Seated Dumbbell Press

This is a good alternative to the standing shoulder press. The seated dumbbell press is a basic exercise. This exercise is quite difficult, as it involves a large number of muscles that stabilize the vertical position of the dumbbells.

How to build shoulder muscles at home

At home, pumping up your shoulders without special equipment will not work. You can, of course, do push-ups and pull-ups, but this will not give the expected effect. To build your shoulders at home, you will need 2 collapsible dumbbells weighing 20 kg and a barbell with pancakes. Only with such equipment will you be able to perform the above exercises.

An athletic physique is a sign of a fit and beautiful body. Well-built muscles give the visual appearance of a sharpened figure in comparison with the ideals of correct build. Full pumping of the shoulder structure will improve the shape of the male and female body. You can find out how to build shoulders at home here.

Features of shoulder training

The shoulder consists of two muscles:

the main one - in the form of a delta;
additional - in the form of a trapezoid.

To give relief, you should pay special attention to their elaboration, thereby you can highlight the finding of biceps and triceps. The shoulder area is the most difficult piece for pumping. Due to the fact that the technique for performing a set of exercises does not always correspond to the rules, injury to ligaments and joints is possible. And the temporary cessation of classes will significantly slow down the receipt of the result.

The criteria for the beauty of the male body have their own standards. Outstanding and broad shoulders were and remain one of the main measures of attractiveness for a man.

The principles of training are aimed at strengthening the articular and ligamentous apparatus. The delta has three sections: anterior, medial (middle) and frontal (posterior). For each group of muscles, special techniques have been developed, during which it is important to adhere to the correct inclination of the trunk. This will ensure that the muscles involved will function normally.

At the beginning of training, you should master the basic skills that develop not only certain, but also auxiliary muscle groups. Later, you can turn on isolating complexes that activate the work of the main muscles. For beginner amateurs, two exercises 10 times are enough. When using sports equipment, you can reduce the number of repetitions.

Best shoulder exercises

Programs for the development of the shoulder system are of the same type, differ in the way of implementation and the type of equipment. The main condition is to properly optimize the time for each training. Careful and thorough pumping will avoid tissue and joint injury. How to build your shoulders correctly?

There are exercises for the anterior deltoid muscle bundle. Let's take a look at the top 5 best anterior deltoid complexes.

The first is a barbell press overhead from the chest. Performing in a standing or sitting position. The sitting position will clearly fix the position of the body. Thanks to this push-up, the load on the muscles will be distributed in the same way, pumping a certain type of deltas.

The apparatus used when performing exercises on the shoulders depends on the place of training

Bench press algorithm:

The bench is located opposite the projectile, the entire emphasis falls on the spine.
Straightening the chest forward, the barbell is squeezed out by a closed grip: hands at a distance wider than the shoulders at the elbows at a right angle.
Push-ups are carried out with a deep breath, and descend with an exhalation.
Do not lift heavy loads in order to avoid injury to the spine.
At the first stages, insurance is needed for a person who will check the correctness and monitor the safety of the training.

The second is an Arnold Schwarzenegger bench press, aimed at the front and middle delta. It is important to maintain coordination of movements in maintaining balance. Execution options: sitting or standing in front of a mirror to control the push-up stroke. For beginner athletes, it is recommended to give preference to a seated position.

The technique is as follows:

Take dumbbells, placing the bench near the mirror, while leaning firmly on its back.
Using the closed grip technique, with the palms facing back, and the back facing towards the mirror surface.
Slowly lift the dumbbells while rolling your arms.
After returning to the starting position, the limbs are in good shape and do not straighten.

Perfect workout for deltoid muscle building at home

The third lesson is lifting the barbell, standing from behind the head. The principle of implementation is similar to the first option. The difference is that the projectile is behind the head. Care must be taken during execution and correct synchronization due to the unusual way of lifting. Do no more than 12 reps with light weights.

Exercises for the medial beam of the shoulders

There are three effective trainings for pumping the middle part of the delta. How to build shoulders at home? A simple exercise - lifting arms with dumbbells to the sides in a standing position. In work, only a section of the shoulder: arms bent at the elbows are spread in different directions, the body is motionless.

Another exercise that's great for doing at home

Correct technique:

The body is at an angle of 90 degrees, the legs are wider than the shoulders.
Taking a deep breath, as you exhale, raise the dumbbells.
Return to starting point, hands in good shape.

Exercises for the frontal or posterior bundle of deltoid muscles

To train the front and rear deltas, you need to work out the swings and divorces of the limbs. Leaving the arms back on the machine loads the back muscle group. Sitting down and pressing your chest, spread your arms to the sides so that the trapezoid is stretched. During this method, exactly the area that is in the work is felt. On exhalation, the limbs are pulled back, on inhalation they take the starting point.

Aimed at working out the back of the musculature of the shoulder girdle

Another insulating complex is dumbbell swings in an incline with a head support. It is performed by pressing the forehead against the bench, while the arms should be slightly bent at the elbows. Exhale - the arms are pulled out to the sides at the shoulder level, after which they return to the starting point.

How to build shoulders at home?

The inflation of the shoulder structure at home is carried out with the help of sports equipment. You can buy dumbbells in a prefabricated structure up to 20 kilograms or a barbell with replaceable discs. An ordinary chair will serve as a special bench for push-ups.

As a weighting agent, household goods will fit: filled containers, a bag with books, etc. Push-ups from the floor, exercises on the uneven bars - all this also activates the work of the shoulder structure, helping to develop muscles. To build shoulder muscles at home requires extreme care in technique. Any wrong sharp jerk is fraught with violation of the ligamentous apparatus.

In this article we will talk about how to build shoulders (deltas) and how to do it at home. Also, we will look at the most effective exercises that will make your upper body more massive.

For most women, men's shoulders are associated with courage and strength. There are even a few expressions that make it clear that strong masculine shoulders will be a consolation for any woman. In our time, gender equality is already commonplace, but once, in ancient times, a woman could not do without a man. To be honest, nothing has changed. Let no matter what woman is - independent, strong, even courageous (in our time, when guys follow fashion more than girls), she will always need a strong male shoulder so that they do not talk about gender equality.

In general, broad and massive shoulders are not only a standard of courage, but also an indicator of a harmoniously developed and aesthetic physique that cannot be hidden under any clothes, whatever one may say. In addition, if the shoulder girdle is well developed, many prerogatives will open up in other exercises. Strong and well-developed deltas will help increase strength in the bench press and other equally important exercises that are necessary for physical progress.

For bodybuilders, the shoulders play a huge role in many of the poses that are shown in BB competition. The deltas and trapezius muscle groups should be developed evenly in order to give the overall physical shape of the upper body a final and harmoniously developed look.

Unfortunately, the shoulder girdle, especially the deltas, is not as easy to develop as it might seem at first glance. Now we will discuss how to build shoulders, namely deltas. In the next article I will tell you about. I would not want to upset people, but building your shoulders quickly, like any other muscles, will not work. Also, it is quite dangerous, since the shoulder joint is the most mobile part of our body, not counting the knee and elbow joints, so the risk of injury increases significantly. Therefore, the training should be carefully worked out and the technique for performing each exercise should be strictly observed in order to prevent any damage.

Many people say and complain that they simply cannot swing their shoulders to large volumes. It's not about the weights, not about the number of approaches and reps, it's all about the training itself. To build big shoulders, you need to approach this issue with an integrated approach and set aside a separate day of the week for training the shoulder girdle, that is, do the training on the shoulders more voluminous.

Shoulder injuries or WHY SHOULD YOUR SHOULDERS

In addition to muscle symmetry, a very important point to focus on is also the susceptibility of the shoulder joint to injury (as mentioned above). Many neglect their safety in pursuit of large weights. This is especially acute for the previously mentioned basic exercise aimed at developing the pectoral muscles. This obsession with the goal of “shaking a hundred square meters” and bragging to the boys makes many athletes forget about the importance of working out and developing other muscle groups, which are equally important. Due to such situations, an increase in working weights and a lag in the muscles of the "assistants", people often injure their shoulders, which leads to extremely disastrous consequences in the form of joint pains, rupture of ligaments, dislocations, etc. To avoid such problems, if you want to protect your shoulders, it is necessary to properly develop them so that when lifting heavy weights, the load is evenly distributed to the muscles and joints. In addition, I recommend reading this article - "?". It covers in detail the topic of what needs to be done to avoid damage to the joints and make them as safe as possible.

Before going into details how to build shoulders and consider the types of exercises that exist to train them, we will talk and analyze the anatomy of the shoulder girdle. Our deltoid muscles are made up of three muscle bundles that have three completely different functions. Let's take a look at each bundle and its function separately.

Frontal part, that is anterior deltoid muscle raises the arms forward and allows movement across the body. This part of the deltas works when performing any pushing actions such as a barbell press or dumbbells from the chest, and so on.
Medial part, located in the middle of the deltoid muscles, takes the arm to the side. The middle part of the deltas works in all exercises where you need to move your arms to the sides, make swings to the sides, and so on. They are also used in some "bench" exercises, which are aimed at pumping the anterior deltoid muscle bundle. The main task of the medial part is abduction or raising the arms perpendicular to the body.
Back of deltas allows your hands to pull the weight towards you and take your hand back. It works with traction movements, you can see a vivid example of the work of the rear deltas during the isolation exercise "Leading the arms back in the peck-deck simulator".

The deltoid muscles work in conjunction with a group of rotating muscles called rotators., which include four small, deeply located muscles that hold the shoulders in one place, thereby preventing them from leaving their axis. This muscle group allows the shoulders to rotate. If an athlete uses the wrong technique for performing an exercise, taking too much weight, thereby overloading the shoulders or bringing them to injury, rotators usually "feel" this load first. The rotator muscles and deltas always work, with any movement that is performed by the shoulder girdle.

Features of shoulder training

As I said earlier, shoulder training should be approached in a comprehensive manner and given a separate day for training. Why should your workout be voluminous? When we want to swing our chest, we do incline presses, in a horizontal position, and some more experienced athletes do incline presses. This method allows you to evenly develop all areas of the pectoral muscles. The situation is the same with shoulder training. As we already know, our deltas consist of three beams, so in order for our shoulders to be voluminous and massive, we need to develop each beam evenly. We also know that in order to develop a specific muscle group, you need to use at least 2-3 exercises per week. Since each part of the deltas is fully loaded separately, performing a specific exercise on each beam, it follows that in order to fully pump the deltas, we need to use at least 5-6 exercises, two for each head. So it turns out that in order to work the shoulders you need at least 40-50 minutes, taking into account the breaks between the approaches and the exercises themselves, and this is already one full-fledged workout.

One exercise can be assigned to the medial part, since, unlike the frontal head, the middle part of the deltas is also used when training the anterior beam, not in full, but still.

In training on the shoulders, both basic exercises and isolating exercises should be used. - These are heavy exercises that involve a large number of muscle groups, and more than one joint is involved in the work. in turn, they are aimed at working out an individual muscle, they isolate the load as much as possible, directing it to the target muscle group.

Advice: If you don't have time to devote one more day to training deltas, I can advise you to break the workout of each beam into three days, slightly extending each of your workouts. For example, on the day of the chest and triceps, you train the front surface of the deltas, on the day of the back - the middle beam, on the day of the legs, the back beam of the deltas. It's also a good way out of a situation where you want pump up your shouldersbut no time.

Best shoulder exercises

Many beginners, sometimes even experienced athletes, are faced with such a problem as not knowing the basic and very common exercises that are aimed at working out the shoulders. This is strange, because the exercises that are aimed at working out the shoulder girdle are about 50, if not more. They are all very similar to each other, but at the same time, they differ in the methods of execution and the equipment that is used as a weighting agent. To avoid such problems, let's look at the best and most popular exercises for pumping your deltas. By the way, so that there are no stops during training, think carefully about your time spent in the gym. You can also use a training diary. This helps to concentrate on fulfilling the plan and not to wander around the room, sticking into a mobile phone.

Exercises for the anterior deltoid muscle bundle

Exercise # 1. The first exercise that we will consider for training the front beam is basic, and is called. It can be performed both sitting and standing, both options will be correct. But, as I've said in many articles, safety comes first. If you can do the exercise while sitting, take it.

Some believe that it is harmful for the spine when the exercise is performed while sitting, especially with a lot of weight, since a two-way load is created. On the one hand you are pressed by a barbell, on the other by a bench, thus, the vertebrae are compressed and a negative load is created, but I am convinced that, nevertheless, the exercises should be performed while sitting, since the load on the back is reduced, and less muscles are involved, which helps work out the target muscle group more concentrated. Although, if you are confident in your strengths and back muscles, you can use both options, distributing them over the week. If the muscle groups of the dorsal region are not so developed, I advise you to read this article - “?”.

The technique for performing the exercise is quite simple:

Place a bench near a barbell rack
Sit on a bench, lean your back firmly against the back
Straighten your chest forward and grasp the barbell using a closed grip (the arms are wider than shoulder width apart to create a 90 ° angle at the elbows)
Smoothly, without jerking, lower the bar to the level of the collarbones
Then, also smoothly return to the starting position by squeezing the bar up

Advice:

Move to the lowest point as you inhale, and return to the starting position as you exhale.
Since the exercise puts stress on the spine, it is important to hold the air inside the chest to create pressure, helping the spine and avoiding injury (if the weight is heavy enough).
Lifting too much weight is not recommended.
You can use the help of a third person to help you remove the bar from the rack. Feel free to ask other people for help.

Exercise number 2 . This basic exercise is famous for its name -. It engages the anterior and medial bundle of the deltoid muscles. In addition, shoulder rotators are actively involved in the work. Basically, as I said earlier, they are involved in any movement of the shoulders, so this is obvious.

If you are doing the Arnie Press while seated, place the bench in front of the mirror. If not, stand in front of the mirror. This is necessary in order to follow the technique, and not to admire oneself, as many people think.
Take dumbbells, press your back firmly against the back. Using a closed grip, position the dumbbells so that your palms are facing back, and the back of your hand is facing the mirror.
Smoothly begin to squeeze the dumbbells up, while turning your arms. When the elbows reach shoulder level, the palms should be facing forward and the back of the arm should be facing back.
After reaching the peak point, do not fully straighten your arms.
Return to starting position.

Exercise number 3 ... Most are sure that this exercise is aimed at working out precisely the medial bundles, but this is not so. Try to imagine what you are doing. Extend your arms as if you were holding the barbell behind your head and look at your deltas. During the raising of the arms to this position, the middle bundles of deltas go down, and the front ones turn a little, finding themselves approximately where the middle bundles were previously located.

Correct technique and advice:

The technique is exactly the same as in the very first exercise, except that now we will squeeze the barbell from behind the head.
The exercise is not safe enough, since the shoulder joint and its movements in this exercise are not natural. Many trainers do not recommend doing it. In any case, use light weights (about 8-12 reps).

Exercise number 4 ... The next exercise is called -. This is an isolating exercise that will help you target your front delts.

Exercise technique:

Take dumbbells and stand straight with your chest straight forward.
Raise your right hand slightly above shoulder level, lingering at the peak point for 1-2 seconds.
At the peak, try to feel the target muscles.
Return your right arm to its original position without completely relaxing it and leaving muscle tension.
Raise your left hand and repeat the dive-hold motion.

Exercise number 5 ... Speaking of isolation, one cannot help but recall a wonderful exercise that mimics the chest press. This exercise is called " vertical press in the simulator". I advise you not to forget about him in order to diversify your workout.

Performing this exercise, the bulk of the load falls on the anterior and medial bundles of the deltoid muscles. Of course, by and large, the load goes to the front beams.

Technique for correct bench press performance:

Sit on the machine and press your back against the back.
Grasp the handles with your back straight and your chest straight forward.
Begin to smoothly squeeze out the weights as you exhale. At the peak, the arms remain slightly bent at the elbows.
On inhalation, we return to the starting position. At the same time, the hands are not completely relaxed until the end of the exercise. Returning to the bottom point, bring your elbows to about shoulder level, you can slightly lower (to stretch the muscles).

Exercises for the medial beam of the shoulders

Exercise number 1 ... On the middle beam of deltas, there is one purposeful exercise called "". This is a fairly easy exercise that has several variations and is aimed specifically at the medial head. The rest of the exercises that use the middle beam mainly focus the load on the front beam, and the middle one does not receive the proper load.

This exercise is quite simple to perform, just spread your arms out to the sides. The body remains motionless, only the shoulders work, the elbow joint is in a fixed position, slightly bent.

The correct technique for lifting dumbbells through the sides:

Take dumbbells and stand up straight. Feet shoulder width apart. When lifting a dumbbell, bend your elbows slightly.
Take a deep breath, then as you exhale, lift the dumbbells to shoulder level or slightly higher.
Return to starting position. Do not relax your arm muscles at the bottom. Keep them tight until the set is completed.

Exercise number 2 ... The second exercise will be pulling. - This is a basic exercise because it involves a large number of muscles and several joints, namely the shoulder and elbow. If you want to pump exactly the middle and rear bundle of deltas, and not the trapezoid, I advise you to pay attention to the width of the grip, it should be slightly wider than the shoulders.

Correct technique:

Take a barbell in your hands with a closed grip and straighten your spine. Bend in the lower back. Tilt your torso forward a little so that our body does not interfere while lifting the bar to the chin. In terms of grip width, the arms should be shoulder-width apart or wider.
Take a deep breath and as you exhale, begin to pull the barbell towards your chin. There is no need to make any jerks. The thrust performs smoothly.
After reaching the peak point, slowly return to the starting position.

Exercise number 3 ... The third exercise is an alternative to the barbell row to the chin, the difference is that instead of the barbell we will use dumbbells. It may seem to many that due to the absence of bar-shaped obstacles, it will be possible to increase the amplitude, thereby increasing contractions in the deltas, and so on. Unfortunately, this is not a false theory. To get the most out of our shoulders, all we need to do is work them out in isolation. In order for the load to go specifically to the shoulders, you cannot raise the weight above shoulder level, otherwise the trapezius muscles will be included in the work, which is highly undesirable. Try to keep the amplitude short, and "mentally" focus on the middle and posterior deltoid muscles. can also be done with one hand.

Technique for performing dumbbell rows to the chin:

Take dumbbells in your hands and stand up straight. Also, as in the barbell version, bend at the lower back and tilt the body slightly forward.
Inhale and as you exhale, begin to raise your elbows to shoulder level.
Taking a smooth breath, return to the starting position, leaving the muscles of the arms in tension.

Advice:

Try to focus on lifting your elbows rather than dumbbells.
Do not raise your shoulders, they should be stationary so that the trapezoids do not engage in work.
Also, in order not to use the trapezoid, you cannot put your elbows over shoulder level.

Exercises for the frontal or posterior bundle of deltoid muscles

How to pump up the rear deltas? Rear beam delt work consists mainly of deadlifts and several exercises that use swings or raises. Actually, let's look at them.

Exercise number 1 ... To work out the rear deltas in isolation, the exercise "" will come to our aid. Why is this exercise very well suited to our rear deltas? Because it is performed in a simulator, the body is in a fixed position, and we can maximally concentrate the load on the posterior bundles of the deltoid muscles.

Technique for taking the arms back:

Sit on the machine and press your chest firmly against the back. Bring your shoulders slightly forward so that the trapezius muscle stretches over the back and does not engage in work.
As you exhale, bring your arms back, concentrating on the back bundles of deltas.
While inhaling, return to the starting position.

Exercise number 2 ... The second exercise also creates an insulating load on the back of the deltas. It's called " ". This is a great exercise that has tons of options for doing it, so I advise you to pay attention to it.

Exercise technique:

First of all, you need to prepare the workplace. Take a free bench, put it on opposite you (back to you, as shown in the picture). Take the dumbbells in your hands and bend forward, resting your forehead on the back.
Bend your arms slightly at the elbows and as you exhale, begin to move your arms behind your back (up to shoulder level).
Then, smoothly return to the starting position.

How to build shoulders at home?

Without equipment, pumping up your shoulders at home by no means will work. Of course, you can do push-ups, pull-ups on horizontal bars, but this will not give you the desired effect from training. To swing your shoulders at home, you will need sports equipment in the form of two collapsible dumbbells from 5 - 20 kg and preferably a barbell with pancakes. If you have this kind of equipment, you can do all of the above exercises. You can use a chair instead of a special bench. If there is nothing at all from the inventory, and the nearest hall is 100 km from the house, then you can use bottles filled with water or sand. Also, you can use buckets with the same content. As the saying goes: “There would be a desire, but there will always be an opportunity!”.

Be extremely careful when exercising at home. For example, if they can insure you in the gym, then I don't think there is such an opportunity at home, so do the press while standing so that you can throw the barbell to the floor at any time.

Shoulder workout program

1.The first shoulder workout program is launched on a separate day. The fact is that the shoulder joint is the most common area that gets injured, primarily due to heavy weights or neglect to warm up before training. To make your shoulder joint less prone to injury, I advise you to warm up well, then start the first exercise with “pump” approaches in order to warm up and pump our shoulder girdle with blood as best as possible.

How to increase shoulder width?A trivial question that millions of men face every day. And few people realize that the truth is hidden in the deltoid muscles. But this knowledge alone will not lead you to the desired result. You need a well-thought-out exercise program and a balanced diet. The training will take about two months. At the end of this period, you will be able to see the result of the work.

For a year of training, I managed to develop a complex that allows me to build my shoulders as quickly as possible. Of course, your anthropometric characteristics are of great importance. But I have been training for a year and a half, and my experience proves to me that everyone can pump up. The main thing is to show perseverance and approach this issue with responsibility.

Theoretical part

The deltoid muscles make up the bulk of the shoulder and are divided into three types:

front,
rear,
lateral.

To achieve a quick result, you need to focus on exercises with the last muscle group. They work by rotating the shoulders inward and outward.

Biological age is of particular importance when creating a training schedule. For example, if you are under 20, then it makes sense to focus on increasing the bone of the chest. After passing this milestone, the growth of bone tissue stops and it becomes possible to increase the width of the shoulders only through exercises with the deltoid muscles.

Exercise and nutrition

If you are interested, how to increase shoulder width and you are not yet 20. Focus on pull-ups. You need to pull yourself up with an exceptionally wide grip. The approximate number of approaches is about 4-6. Depending on your fitness. It is desirable to change the number of pull-ups. For example, start at 5 and end with a family, or vice versa. Muscles don't have to get used to being monotonous.

Squatting with a weight also helps to expand the shoulders. During this process, hyperventilation of the lungs occurs. This promotes rapid chest growth. Do the first approach, carrying out three deep breaths before each squat; the second - 4; third - 5. Catch your breath and immediately start half-faiths. It is best to use a barbell. This exercise will reinforce the previously achieved result. The bunch must be repeated two times. The complex is done once a week and is considered an addition to the main workouts.

Most deltoid workouts involve dumbbell work. In this case, the projectile must always be fixed at the extreme point of stress. Most popular exercises:

or a barbell,
Raise to the sides, forward and to the chin,

Try to do no more than four exercises during your workout. Better do less, but better. The number of approaches is standard 4-6 times. You need to train every other day. The diet should contain a lot of proteins (better than plant proteins) and a minimum of hard-to-burn carbohydrates. Best Muscle Building Products:

cottage cheese (not fatty),
a fish,
egg yolks,
chicken breasts,
turkey meat,
rabbit meat.

On the Internet, you can easily find a table of foods that include carbohydrates, proteins and fats. It is better to eat little by little, but often. Pay special attention to a variety of sports cocktails. If you are an ectomorph, then you cannot do without amino acids and other supplements.

The most important thing is to do the exercises correctly. This is the key to your safety and rapid growth! Remember that to increase the volume, you need to work out with a lot of weight. The number of repetitions increases endurance and improves the relief, but does not really affect the volume. Follow the recommendations above and after 2 months you will not recognize yourself.

How to train?

There is a constant debate as to which deltas grow more effectively: 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, 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 the inclusion of 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 pressing. And the more complex the device, the easier it breaks.

The shoulders are incredibly mobile thanks to their articulated arm. By the way, the shoulder is the MOST MOBILE JOINT in our body, so it gets injured much more often than everyone else.

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

Therefore, it will 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, at first heavy presses and deadlifts, and then "finishing off" already tired deltas with various swings.

How to pump up deltas. The 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)

This is 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 herd instinct is when I see people in the gym one by one 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, whose muscles in the lower back are very weak.

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.

First, when you press with a barbell, your hands have nowhere to go, and they may be in an extremely uncomfortable position for them. When you press with dumbbells, your wrists will automatically rotate into a more comfortable position for them, which will reduce the risk of injury.
Secondly, during dumbbell presses, many stabilizing muscles are included in the work, which fix the dumbbells in the hands relative to each other.
Thirdly, due to the lack of a bar, the middle (hybrid) bundles of deltoid muscles are much more developed.
Fourthly, because you are sitting, there is practically no axial load on the spine, so this exercise is suitable even for those who have 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 with the majority of lifting the shoulders. This is extremely not 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, 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 below 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 range of motion are included in the work. And vice versa. A wider grip means 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 rolling.

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

Swing to the sides with dumbbells

Dumbbell side swings are isolating exercises, i.e. exercises that involve only one joint (in this case, the shoulder). I must say that in the first year of classes, there is no point in making swings for a beginner at all, because the muscles will be quite enough 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. the front deltas are heavily loaded in various other presses (bench press, etc.). If you still think you need to do "front swings", use a large number of reps 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 thing. 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 rotate correctly (little finger 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. Ass interfering! 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 training program as follows:

Seated dumbbell press: 2 sizes + 3-4 x 6-12.
Rod pull 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:

Dumbbell swing: 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 the slope:

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

conclusions

Deltas perform two types of movements: presses and deadlifts.
The deltas are very “delicate” muscles due to the incredible mobility of the shoulder joint, so it is easy to injure.
Various presses and barbell pulls to the chin do the best for delt development.
Machs can only be used to warm up the deltas (with small weights) or to "finish off" at the end of the workout. Machs play a secondary role.
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.

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Regards and best wishes!

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.