Every year, when spring comes, many people start to worry about issues related to muscle gain and weight loss. Exercises for the shoulders, arms and press at this time are of most interest to beginner athletes, since it is these muscle groups that are the most prominent. And if many women can somehow somehow live without huge shoulders and big biceps, then for the male representatives (usually young) pumping "frames" and "cans" becomes a kind of matter of principle. But not only beginners are interested in such issues. Even among experienced athletes who train the body entirely, and not some specific parts of it, there are many people who have been training the above muscle groups for years and do not achieve the desired result. This is largely due to either inappropriate exercises, or with the wrong technique, or with a genetic predisposition. In our article today, we will not cover all these issues, but focus on one thing - shoulder training. We bring to your attention the best shoulder exercises that can be performed both at home and in the gym.
General information
Perhaps our words will disappoint someone, but in order to build big shoulders, you will need additional equipment. By equipment, we mean collapsible dumbbells, the weight of which can be increased or decreased (depending on what kind of shoulder exercise you are doing). If at the moment you can’t afford to buy a pair of such shells, then don’t be upset! In this situation, you can use the alternative in the form of ordinary bottles. To create a burden, just fill them with water / sand / stones, depending on your physical abilities.
The shoulder muscles (or deltoid muscles) consist of three main bundles: anterior, middle and posterior. It is best to start training these muscles with a basic exercise that would involve all three beams, and end with insulating ones, loading each part of the delta separately.
Sitting dumbbell bench press
The same basic exercise on the shoulders with dumbbells, which can be performed at home. As mentioned earlier, the best practice is to start with it. This shoulder exercise even has its advantages over the barbell. Firstly, it is less traumatic, and secondly, the use of dumbbells instead of a bar allows you to increase the amplitude of motion, which is undoubtedly a plus. Technique of execution:
- Take the starting position: take the shells in your hands, sit flat on a chair and lift them to the height of the eyes.
- Rest your feet on the floor, then on the exhale, squeeze the dumbbells up.
- Linger a bit at the top point, and then, taking a breath, lower your hands to the position in which they were originally.
Alternating dumbbell lift in front of you
Perhaps the best exercise for the development of the anterior bundle of deltoid muscles. The correct execution technique is as follows:
- Take the starting position: take the shells, stand upright, lower your hands and bend them slightly in the elbow joint. Hold the dumbbells with a grip on top (palms pointing to the hips) or a neutral grip (palms looking at each other).
- As you exhale, raise your arm forward so that it is at shoulder level. On inspiration, gently lower it down.
- Repeat the same movement with the other hand.
It is extremely important to carry out this exercise carefully and skillfully. Do not use inertia and do each lift in a controlled manner.
Side Dumbbell Wiring
This shoulder exercise is done to work out the middle bundle of deltoid muscles, which is quite difficult to pump. When performing this movement, not so much weight is important as a strict technique. Perform it as follows:
- Take a projectile in each hand, lean forward slightly and bend your elbows.
- On the exhale, spread your arms in different directions so that at the top point they are no higher than your shoulders.
- On inspiration, gently lower your hands to their original position. It is extremely important not to throw your hands down, namely to lower, in order to feel the work of the muscles.
Chin Dumbbell Cravings
This exercise also loads the middle bunch of deltas well (the rear deltas also get an indirect load). It is an alternative to another exercise for the shoulders - pulling the bar to the chin. It runs like this:
- Pick up the shells, straighten your back and stand straight. As in the method of performing with a barbell, bend in the lower back and tilt the body slightly forward.
- As you exhale, lift the dumbbells to shoulder height. It is extremely important not to raise your elbows above this level, since most of the load will go on the trapezoid.
- When you inhale, return your hands to their original position.
Laying dumbbells lying belly on an incline bench
This exercise is the best for working out the back delta. The execution technique is similar to the standing dumbbell layout, which we wrote about earlier. The only difference is that you need to do it on an incline bench. It is done in the following sequence:
- Lie down in such a way that the pectoral muscles and abdomen rest against an inclined bench.
- Point your hands in front of you so that they are perpendicular to your torso.
- As you exhale, spread your arms behind your back.
- While breathing in, slowly lower the dumbbells to their original position.
If there is no incline bench, try to do the same on a regular horizontal bench.
All of the above exercises for the shoulders must be done in 3-4 sets of 8-12 reps. It will be enough 4 exercises per training (one basic, and the rest - isolating). Train your shoulders no more than once a week, so that they have time to recover for the next lesson.
Features of shoulder training in girls
As a rule, many female representatives do not want to have big shoulders, like some Ronnie Coleman or Arnold Schwarzenegger. Most of all they are interested in exercises for losing weight, which will help them get rid of excess fat in this area. Girls, remember once and for all: with exercises alone you will not be able to burn fat in the shoulders! You can get rid of excess body fat, as a rule, only with the help of a diet or a properly composed diet. But with the help of exercises you can strengthen the tone of these muscles and make them visually more attractive.
Exercises for girls
In principle, girls can perform the previously described exercises for men, but use much lighter weights (dumbbells of 1-2 kilograms). If you are a beginner, whose physical activity has been low for a long time, and it is still too difficult for you to exercise with weights, then we present to your attention a small complex of easy exercises. In addition to the shoulders, the arms and pectoral muscles are also actively involved during these exercises.
- Circular movements with hands. Stand straight, feet shoulder-width apart. Do circular movements with your own hands (10 times forward and 10 times back). This exercise should be done slowly and without jerking. In total, you need to complete 3 approaches.
- Back push-ups from the bench. Place a chair / stool / bench behind your back and rest your palms on it. Legs must be pulled forward as shown in the picture. To inhale, you need to go down, and to exhale, go up. Do 3 sets 12 times.
- Boxing. Place your legs slightly wider than your shoulders and bend them slightly at the knees. Take light dumbbells or two bottles of water, and then press them to your chest. In turn, slowly stretch your arms in front of you, and then return them to their original position. All you need to do 3 sets of 8-12 repetitions.
When these exercises for the arms and shoulders seem too easy for you, you can slowly move on to those that we wrote about earlier.
Recommendations
With how to build shoulders, we have already figured out. Now we would like to give you some recommendations, thanks to which you can significantly improve your performance in training.
- Follow the technique. Improper exercise, firstly, reduces its effectiveness, and secondly, increases the risk of injury.
- Do not chase too large weights. In bodybuilding, progression of loads plays an important role, but this does not mean that you need to rashly increase weights every time. The weight of your shells must be such as to make the exercise difficult for you, but at the same time so that you do not experience discomfort or pain in the joints and muscles.
- Train not only shoulders. To achieve a beautiful and aesthetic physique, do not forget about training other muscle groups: chest, legs, back, etc.
- Be sure to warm up at the beginning of the lesson!
Now you know the shoulder exercises at home. We wish you success in your training!