For shoulder training, there are several basic exercises. These are various presses and pulls of dumbbells and barbells, dumbbell lifts through the sides in an incline and standing. Each exercise is effective and can be used both separately and in a super series.
Basic exercises
One of the basic exercises for increasing shoulder volume is the dumbbell bench press. The starting position can be different, both standing and sitting on a bench. The first approach should always be done with small dumbbells in order to warm up and prepare the working working muscle, ligaments and joints for working weight.
The technique of exercise is the movement of the dumbbell up. In the initial position, the dumbbells are located at the shoulder joints, palms are directed to the mirror. On the exhale, straighten your arms so that in the final position the hand is above the shoulder. At the same time, prevent the inclusion of the elbow joint.
The barbell press is performed in the same way as with dumbbells. Here it is necessary to control the elbows and bring them forward.
Side Dumbbell Rises
The most common exercise for training the deltoid muscles in the gym. It is performed with small dumbbells, but with more repetitions. The technique of execution and motion control throughout the exercise are important here.
The muscles involved in the work are the deltas (front and middle bundles). Lifting dumbbells through the sides up include trapezius muscles.
The position of the body at the beginning of the exercise can be either standing or sitting, the back is straight, in the hands of a dumbbell.
Technique: as you exhale, make dumbbell lifts through the sides to the shoulder joints. On inspiration slowly return.
Implementation Recommendations
Do not allow full straightening of the arm throughout the exercise, keep the elbow joints slightly bent. To use the maximum muscle fibers of the deltoid muscle in the work, when performing, the hand must be turned upside down with the little fingers. This position of the hands will provide a uniform load on the front beam of the delta and on the middle.
For a variety of training process, you can change the position of the hand and turn your thumb up. In this case, the load will shift to the front beam of the delta.
Lifting dumbbells across the sides is not the easiest exercise. Throughout the movement, it is necessary to control the position of the back (it should be flat), chest and shoulders (straightened and opened). Do not allow the lifting of dumbbells above the shoulders, although this option is allowed if you want to include a trapeze in the work.
The trajectory of movement should be maximum - rise to shoulder level, lowering to a position where the muscle is still in work and is not relaxed. Perform the exercise until a burning sensation in the muscle.
Monitor the position of the elbow joint, the movement begins with it. The brush follows and in the final position is below the elbow.
Delta back beam training
Lifting dumbbells through the sides in a slope involves the rear beam of the delta and trapezoid. Exercise can be performed from the starting position while standing or sitting. In a standing position in an inclination, the back muscles also participate in the work. In the starting position, sitting deltas work is more isolated. This option is more complex and requires maximum concentration of attention during its implementation.
Execution technique
Standing in an inclination, the head is raised, while exhaling, lift the dumbbells to the level of the ears. As you inhale, slowly lower your arms down. The technique is similar to the previous exercise and performed in the same way, but standing in a slope. Thumbs directed to the floor, little fingers to the ceiling, exclude movement at the elbows.