The shoulders are probably the most problematic part of the body for the athlete. They are difficult to pump and require the right approach. Training this part of the body will visually expand the shoulders. And also emphasize the relief of the biceps and triceps. In addition, pumping shoulders will help strengthen the ligaments, which will reduce the likelihood of injuries to the shoulder joint.
Features of the training process
The shoulder forms the deltoid muscle, it is created by three bundles connected to each other: front, middle (medial) and posterior. This is the main difficulty of training, it is impossible to equally affect all three beams at the same time.
Pumping shoulders consists of basic exercises and isolation. Basic exercises will include two or three beams at the same time and can use an auxiliary, trapezius muscle. Insulating exercises give a load exclusively to one beam. In terms of anatomy, the shoulder exercise is a vertical bench press.
Core exercises
The basic exercises for pumping shoulders are as follows:
- bench press;
- army bench press ;
- breeding standing dumbbells ;
- Arnold bench press;
- rod pull to chin.
Among the insulating for the front beam of the delta, it is worth highlighting:
- lifting dumbbells in front of you;
- bench press.
The task of the front deltas is to divert to the sides of the arms relative to the body and raise them in front of the body. Therefore, the front deltas are involved in almost all exercises where you need to reap weight.
For the middle beam:
- breeding dumbbells through the sides;
- vertical traction in the block simulator.
The task of the beam is to raise the arms through the sides. Therefore, any bench press is suitable for him.
For the rear beam:
- vertical cravings lying on the stomach;
- reverse dilutions in the simulator.
The task of the posterior bundle is to move the arms back. Therefore, all exercises related to traction will include rear beams. This is due to the fact that with proper exercise, the elbows will always be pulled back.
Training at home
Bleeding at home is real with the right approach. Here you should immediately remember about the horizontal bars and bars. You can also spend some money and buy dumbbells, which will significantly improve your results. You can also use the usual push-ups from the floor. To increase the load, do incomplete lowering to the floor, you can put your feet on a chair, which will reduce the amplitude of movement. The wider the setting of the hands, the more the average beam of deltas works, respectively, with a narrow grip the front beams will be involved.
In push-ups on the bars, the force is due to the static load. Get down as low as possible and make sharp small rises.
If training seems too easy, add a weighting pad - a regular backpack. It can also be used instead of dumbbells.
Dumbbell Shoulder Pumping
When dwelling on exercises with dumbbells, you should immediately notice their advantage over the barbell. Due to the fact that each hand works separately, it becomes possible to act specifically on the desired part of the delta. Next, we will consider an example of a set of exercises with dumbbells, which is suitable not only for beginners:
Lifting dumbbells in front of you. You can lift both simultaneously and alternately. In the starting position, the dumbbells are near the hips. The body is straightened, slightly bend the elbows, in a similar position the hands should be held until the end of the exercise. While lifting, hold your breath while inhaling until you lower your hands to the starting position. Dumbbells to lift slightly above the shoulders or to their height. Do not drop the dumbbells sharply down, hold them at shoulder height for 2-3 seconds. For greater load on the front bundles, use the grip on top.
Breeding dumbbells to the side. As you inhale, hold your breath, raise your hands through the sides. Breathe out when the dumbbells are at shoulder height. Without fixing in the starting position, start a new climb. The exercise is done with medium weight and at a measured pace.
Breeding dumbbells in the slope. The technique of execution is the same as in standing breeding. The only difference is that you should lean forward as parallel to the floor as possible, the legs are slightly bent, the elbows of the hands slightly bent, the back should remain straight during the exercise.
Arnold's bench press. Exercise is performed on a bench with a back. Bend your elbows and raise your hands to the neck height vertically, turn your hands with your palms toward you. As you inhale, hold your breath. Start raising your arms vertically. When the dumbbells are above the head, turn your hands outwards. Straighten your arms completely, exhale, and as you inhale, slowly lower the dumbbells in the reverse order. When lowering the dumbbells, you should calculate the speed of rotation of the hands so that at the shoulder level the palms are again turned inward.
Dumbbell bench press sitting. The technique of exercise is similar to Arnold's bench press, the difference is in the initial position of the dumbbells, the position of the hands is the same, only the dumbbells are raised to eye level, palms out. From this position, the arms are straightened and fixed for several seconds when raised at a midpoint. Turning the brush in this exercise is not required.
Horizontal bar training
Pumping shoulders on the horizontal bar is very effective. It must be remembered that during pull-ups, the deltas act as helper muscles. Since the main task of the deltas is raising hands, the greatest effort will be made in the middle of the rise on the crossbar. Therefore, partial pull-ups with straight and medium grip are best suited.
Pulls straight, medium grip. Legs crossed, knees slightly bent. When lifting, the shoulder blades should be reduced, in the peak position, the upper part of the chest should touch the crossbar. At the end of lowering the arms are straight. The back should be strained throughout the exercise to prevent swaying.
- Partial pullbacks. Pull yourself up to the middle of your lift. When you reach the midpoint in this position, lock and try to raise the collarbone, as if shrugging your shoulders.
- Pull-ups with a narrow reverse grip. When lifting, shoulders should be retracted and the shoulder blades reduced. At the top, you should touch the crossbar with your chest.
Effective Workout Example
Shoulder Pumping Program:
- Push-ups from the floor (as a warm-up) - 1 approach before the onset of fatigue.
- Lifting dumbbells in front of you - 8-12 reps in 4 sets.
- Breeding dumbbells to the sides - 8-12 reps for 4 sets.
- Breeding dumbbells in the slope - 8-12 reps for 4 sets.
- Arnold bench press or sitting dumbbell bench press - 8-12 reps for 4 sets.
- From the pull-ups for one workout, it is best to choose one view and make several approaches at the beginning and at the end of the lesson.
- You can also complete 1 approach push-ups until complete fatigue.
Rest between sets for about 1 minute, ideally 30-40 seconds.
Advice
The weight of the dumbbells should be chosen comfortable for you, so that you can do 8-12 repetitions with the condition that the last repetition will be given through force. If the exercises are easy, then weights should be increased.
First of all, you should hone the technique of doing the exercises, and then increase the working weight and the weight of the load. Push-ups and pull-ups should be performed at a fast pace. Work with dumbbells, on the contrary, should be carried out at a dimensional pace.
Training should not be carried out daily, 3-4 times a week are enough, muscles need rest.