How to make your shoulders wider! Expansion of the skeleton. Effective shoulder exercises How to build wider shoulders

In this article we will talk about how to pump up your shoulders(deltas) and how to do it at home. We will also 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 several expressions that clearly make it clear that strong male shoulders will serve as a consolation for any woman. Nowadays, gender equality is already commonplace, but once upon a time, in ancient times, a woman could not do without a man. To be honest, nothing has changed. Let no matter what kind of woman she 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 don’t talk about gender equality.

In general, broad and massive shoulders are a standard not only of courage, but also an indicator of a harmoniously developed and aesthetic physique, which cannot be hidden under any clothing, no matter how you look at it. In addition, if you develop the shoulder girdle well, many prerogatives will open up in other exercises. Strong and well-developed deltoids 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 shown in BB competitions. The deltoids and trapezius muscle groups should be developed evenly to give the overall physical shape of the upper body a complete and harmoniously developed appearance.

Unfortunately, developing the shoulder girdle, especially the deltoids, is not as easy as it might seem at first glance. Now we will discuss how to pump up your shoulders, namely deltoids. In the next article I will tell you about. I wouldn’t want to upset people, but it’s not possible to build up your shoulders quickly, just like any other muscles. Also, this 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 of performing each exercise should be strictly followed in order to prevent any damage.

Many people talk and complain that they simply cannot pump up their shoulders to large volumes. It's not all about the weights, it's not about the number of approaches and repetitions, it's all about the training itself. To pump up big shoulders, you need to approach this issue with an integrated approach and dedicate a separate day of the week to training the shoulder girdle, that is, make shoulder training more voluminous.

Injuries to the shoulder girdle or WHY ROLL YOUR SHOULDERS

In addition to muscle symmetry, another very important point to focus on is the susceptibility of the shoulder joint to injury (as mentioned above). Many people neglect their safety in pursuit of heavy weights. This is especially acute for the previously mentioned basic exercise aimed at developing the pectoral muscles. Such an obsession with the goal of “shake a hundred” and show off to the boys makes many athletes forget about the importance of working out and developing other muscle groups, which are no less important. Due to such situations, an increase in working weights and lagging “helper” muscles, people often injure their shoulders, which leads to extremely disastrous consequences in the form of pain in the joints, torn ligaments, dislocations, etc. To avoid such problems, if you want to protect your shoulders, it is necessary to develop them properly so that when lifting heavy weights, the load is evenly distributed across 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 joints and keep them as safe as possible.

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

• The front part, that is anterior deltoid muscle raises the arms forward and makes it possible to move across the body. This part of the deltas works when performing any pushing actions such as bench pressing a barbell or dumbbells from the chest and so on.
• Medial part, located in the middle of the deltoid muscles, moves 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, swing to the sides, and so on. They are also involved in some “pressing” exercises, which are aimed at pumping the anterior deltoid muscles. The main task of the medial part is abduction or raising the arms perpendicular to the body.
• Back of the deltas allows the arms to pull the weight toward you and move the arm back. It works during traction movements; you can see a vivid example of the work of the rear delts when performing the isolating exercise “Bringing the arms back in the peck-deck machine.”

The deltoid muscles work together with a group of rotating muscles, the so-called rotators., which include four small, deeply located muscles that hold the shoulders in one place, thereby preventing them from moving out of their axis. This muscle group allows the shoulders to perform rotational movements. If an athlete uses incorrect technique to perform an exercise, taking on too much weight, thereby overloading the shoulders or leading to injury, the rotators are usually the first to “feel” such a load. The rotator cuff muscles and deltoids always work with any movement performed by the shoulder girdle.

Features of shoulder training

As I said earlier, shoulder training needs to be approached comprehensively and a separate day should be set aside for shoulder training. Why should training be volumetric? When we want to pump up our chest, we do incline presses, flat, and some more experienced athletes do incline presses. This method allows you to evenly develop all areas of the pectoral muscles. The same situation applies to 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 weekly. Since each part of the deltas is fully loaded separately, performing a specific exercise for each beam, it follows that in order to pump up the deltoids completely well, we need to use at least 5-6 exercises, two for each head. So it turns out that to work your shoulders you need at least 40-50 minutes, taking into account the breaks between approaches and the exercises themselves, and this is already one full workout.

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

In shoulder training, you need to use both basic exercises and isolation exercises. - 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 set aside another day for delt training, I can advise you to break the training of each beam into three days, extending each of your workouts a little. For example, on chest and triceps day, you train the front surface of the deltoids, on back day - the middle bundle, and on leg day the rear deltoids. This is also a good way out of a situation when you want pump up your shoulders, but there is no time.

Best Shoulder Exercises

Many beginners, sometimes even experienced athletes, are faced with the problem of not knowing the basic and very common exercises that are aimed at working the shoulders. This is strange, because there are about 50 exercises that are aimed at working the shoulder girdle, if not more. All of them are very similar to each other, but, at the same time, they differ in the methods of execution and the equipment that is used as weighting material. To avoid such problems, let's look at the best and most popular exercises for pumping up your deltoids. By the way, to avoid interruptions during training, carefully consider your time spent in the gym. You can also use a training diary. This helps you concentrate on completing the plan and not wander around the room, plugging into your mobile phone.

Exercises for the anterior deltoid muscles

Exercise No. 1. The first exercise that we will consider for training the anterior beam is basic, and is called. It can be performed either sitting or standing, both options will be correct. But, as I have said in many articles, safety comes first. If you have the opportunity to do the exercise while sitting, take advantage of it.

Some people believe that it is harmful for the spine when the exercise is performed while sitting, especially with heavy weight, since a bilateral load is created. On one side you are pressed by a barbell, on the other by a bench, so 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 also fewer muscles are used, which helps work the target muscle group more concentratedly. Although, if you are confident in your strength and back muscles, you can use both options, distributing them over weeks. If the muscle groups of the spinal region are not so developed, I advise you to read this article – “?”.

The technique for performing the exercise is quite simple:

1. Place a bench near a barbell rack
2. Sit on a bench, lean your back tightly against the back
3. Push your chest forward and grab the barbell using a closed grip (place your hands wider than shoulder-width apart to create a 90° angle at your elbows)
4. Smoothly, without jerking, lower the barbell to the level of the collarbones
5. Then, also smoothly return to the starting position, pressing the barbell up

Adviсe:

1. Perform the movement to the lowest point as you inhale, and return to the starting position as you exhale.
2. Since the exercise puts stress on the spine, it is important to trap air inside the chest to create pressure, helping the spinal column and avoiding injury (if the weight is heavy enough).
3. It is not recommended to lift too much weight.
4. You can use a third party to help you remove the barbell from the rack. Don't be shy about asking other people for help.

Exercise No. 2 . This basic exercise is famous for its name -. It involves the anterior and medial deltoid muscles. In addition, the 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.

1. If you are doing the Arnie Press while seated, place the bench in front of a mirror. If not, stand in front of a mirror. This is necessary in order to monitor the technique, and not to admire oneself, as many people think.
2. Take dumbbells and press your back tightly against the backrest. Using a closed grip, position the dumbbells so that your palms are facing back and the back of your hand is facing the mirror.
3. Smoothly begin to press the dumbbells upward while rotating your arms. When your elbows reach shoulder level, your palms should face forward and the back of your hand back.
4. Once you reach the peak point, do not straighten your arms completely.
5. Return to the starting position.

Exercise No. 3 . Most are sure that this exercise is aimed at working specifically on the medial bundles, but this is not so. Try to imagine what you are doing. Extend your arms as if you were holding a barbell behind your head and look at your deltoids. When raising the arms to this position, the middle fascicles of the deltas go down, and the front ones rotate a little, ending up approximately where the middle fascicles were previously located.

Correct technique and tips:

1. The technique is exactly the same as in the very first exercise, except that now we will press the barbell from behind the head.
2. The exercise is quite unsafe, since the shoulder joint and its movements in this exercise are not natural. Many trainers do not recommend doing it. If anything, use light weights (about 8-12 reps).

Exercise #4 . The next exercise is called -. This is an isolation exercise that will help you target your front deltoids.

Exercise technique:

1. Grab dumbbells and stand up straight with your chest straight forward.
2. Raise your right arm slightly above shoulder level, holding the peak point for 1-2 seconds.
3. At the peak, try to feel the target muscles.
4. Return your right arm to its original position, without relaxing it completely and leaving the muscles tense.
5. Raise your left arm and repeat the movement, holding at the peak.

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

When performing this exercise, the main part of the load falls on the anterior and medial bundles of the deltoid muscles. Of course, by and large the load goes directly to the front bundles.

Technique for correct bench press:

1. Sit in the machine and press your back tightly against the backrest.
2. Grab the handles with your back straight and chest straight forward.
3. Begin to gently press the weights as you exhale. At the peak point, the arms remain slightly bent at the elbows.
4. While inhaling, we return to the starting position. At the same time, we do not completely relax our hands until the end of the exercise. Returning to the lowest point, bring your elbows to approximately shoulder level, maybe a little lower (to stretch the muscles).

Exercises for the medial shoulder band

Exercise No. 1 . There is one targeted exercise for the middle beam of deltas, which is called “”. This is a fairly easy exercise, which has several variations and is aimed specifically at the medial head. The rest of the exercises that use the middle bundle mainly focus the load on the front bundle, 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 performing dumbbell lateral raises:

1. Take dumbbells and stand straight. Feet shoulder width apart. When lifting the dumbbell, bend your elbows slightly.
2. Inhale deeply, then, as you exhale, lift the dumbbells to shoulder level or slightly higher.
3. Return to the starting position. At the lowest point, do not relax your arm muscles. Keep them tense until the end of the set.

Exercise No. 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 up the middle and rear deltoids, and not the trapezius, I advise you to pay attention to the width of your grip; it should be slightly wider than your shoulders.

Correct technique:

1. Take the barbell in your hands with a closed grip and straighten your spine. Bend at the waist. Lean your torso forward slightly so that your core does not interfere while lifting the barbell to your chin. Regarding grip width, your hands should be shoulder-width apart or wider than shoulder-width apart.
2. 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 pull is performed smoothly.
3. Once you reach the peak point, slowly return to the starting position.

Exercise No. 3 . The third exercise is an alternative to the barbell chin row, the difference is that instead of a barbell we will use dumbbells. It may seem to many that due to the absence of obstacles in the form of a bar, it will be possible to increase the amplitude, thereby increasing contractions in the deltas and so on. But, unfortunately, this is not a false theory. To get the most out of our shoulders, all we need to do is work them in isolation. In order for the load to be placed specifically on the shoulders, the weight cannot be raised above shoulder level, otherwise the trapezius muscles will be involved in the work, which is highly undesirable. Try to keep the amplitude short, and “mentally” focus on the middle and posterior deltoids. can also be performed with one hand.

Technique for performing dumbbell rows to the chin:

1. Take dumbbells in your hands and stand straight. Just like in the barbell version, bend at the waist and tilt your body slightly forward.
2. Inhale and as you exhale, begin to raise your elbows to shoulder level.
3. Taking a smooth breath, return to the starting position, leaving the arm muscles tense.

Adviсe:

1. Try to concentrate on lifting your elbows rather than the dumbbells.
2. Do not raise your shoulders; they must be stationary so that the trapezius is not involved in the work.
3. Also, in order not to use the trapezius, you should not place your elbows at shoulder level.

Exercises for the front or rear deltoid muscles

How to pump up your rear deltoids? Rear delt training consists primarily of rows and a few exercises that involve swings or raises. Actually, let's look at them.

Exercise No. 1 . To work the rear delts in isolation, the “” exercise will come to our aid. Why is this exercise so good for our rear deltoids? Because it is performed in a simulator, the body is in a fixed position, and we can concentrate the load on the rear bundles of the deltoid muscles as much as possible.

Technique for pulling your arms back:

1. Sit in the machine and press your chest tightly into the back. Bring your shoulders forward a little so that the trapezius muscle stretches across your back and is not involved in the work.
2. As you exhale, move your arms back, concentrating on the rear deltoids.
3. As you inhale, return to the starting position.

Exercise No. 2 . The second exercise also creates an isolating load on the back of the deltoids. It's called " ". This is an excellent exercise that has a lot of options for doing it, so I advise you to pay attention to it.

Exercise technique:

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

How to pump up your shoulders at home?

Without equipment, it’s impossible to pump up your shoulders at home. Of course, you can do push-ups and pull-ups on horizontal bars, but this will not give you the desired effect from your training. To pump up your shoulders at home, you will need sports equipment in the form of two collapsible dumbbells from 5 to 20 kg and preferably a barbell with weights. If you have such equipment, you can perform all of the above exercises. Instead of a special bench, you can use a chair. If there is nothing in your inventory at all, and the nearest gym is 100 km from home, then you can use bottles filled with water or sand. You can also use buckets with the same contents. As they say: “If there is a desire, there will always be an opportunity!”

Be extremely careful when exercising at home. For example, if in the gym they can back you up, then at home I think there is no such opportunity, so do the presses while standing so that you can drop the barbell to the floor at any time.

Training program for working the shoulder muscles

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

Anatomically, the shoulder girdle is a free system of clavicles, shoulder blades and humerus bones connected to the shoulder blades, connected to the skeleton only by soft tissues, and in front by the movable articulation of the clavicle and sternum. It seems to be put on the chest from above. It is driven by a very large number of muscles. Despite this, “shoulder training” usually means working on deltoids and trapezius.

Muscles of the shoulder girdle and shoulder

The mobility of the system itself, which provides freedom of movement of the arms, is fraught with high trauma.

The humeral (shoulder + shoulder blade) and acromioclavicular (shoulder blade + collarbone) joints provide:

• shoulder abduction and adduction;
• flexion (movement forward);
• extension (backward movement);
• rotation inward (pronation) and outward (supination) around its axis;
• circular motion (circumduction);

The shoulder joint is one of the most mobile and therefore very complex. This must be taken into account when selecting weights for training a given muscle group.

hand, due to the shoulder joint, can only be lifted horizontally. The arm rises vertically due to the movements of the scapula and collarbone, which is ensured by the work of the torso muscles. Taking this into account and adjusting the amplitude of movement, you can isolate the deltoids or, conversely, pump them simultaneously with the assisting muscles of the torso.

The basic ones are the Arnold press.(develops the entire complex of the shoulder girdle and assistants at once) and lifting dumbbells.

The military barbell press has not been recommended lately: its high level of trauma to the AK joints does not justify the result; you can pump up your shoulder muscles with dumbbells at home, just like.

The rear deltas are worked with lifts or bent-over rows, the front ones - by lifting a dumbbell in front of you. The middle ones work with any exercise that involves the arms; the isolated load comes with lateral raises and hands.

1. Muscles of the shoulder girdle: deltoid, supraspinatus, infraspinatus, subscapularis, teres minor and major.
2. Muscles of the upper arm:
   • anterior surface: coracobrachialis, humerus (brachialis), biceps.
   • posterior surface: triceps, anconeus muscle.

How to pump up your shoulders at home

Preparing the body for training

For warming up, dynamic bodyweight exercises performed at a slow pace and with awareness of movement are best. Warm-up is usually done “from top to bottom” - from the head to the feet, and “from the periphery to the center” - from the fingers to the torso. Before training the shoulder muscles at home or in the gym, a warm-up is required.

1. Stretching the neck muscles.
   • Press your chin to your chest, stretching the muscles, and hold for 10-15 seconds. Tilt your head back and hold for 10-15 seconds. Repeat each movement 2-3 times.
   • Place your palm on the top of your head, holding it with your hand, slowly lower your head to the side, stretch your ear to your shoulder. There is no need to touch the shoulder, it is only important to stretch the muscle for 20-30 seconds. Repeat for each side 3-4 times.
   • Keeping your chin still, turn your head to the side and stretch the muscle for 5-10 seconds. Repeat for each side 3-4 times.

Shoulder program with dumbbells

For all exercises of the complex, the execution is slow, at the top point there is a delay, at the bottom point the muscles do not relax, and the hand is nothing more than a lever that transfers the load to the shoulder muscles. All joints except the shoulder are immobile

Recommended 3 sets of 8-10 times. You can complicate the exercise if you lift not dumbbells in front of you, but a barbell plate (pinch grip) or one dumbbell, holding it by the heads (discs). Since the arms are strongly contracted, you cannot raise them above shoulder level. Lifting in front of you can be done alternately.

1. Raising dumbbells overhead (middle delts). IP - Neanderthal stance.
   • Without bending your elbows, while inhaling, raise the dumbbells first straight in front of you.
   • Without pause or jerk, continue the movement, lifting the dumbbells above your head.
   • In the upper position, at the most tense delta, there is a delay.
   • Slow, controlled lowering while exhaling.

The dumbbell describes an arc (half a circle). The exercise is a continuation of a simple lift in front of you, but is not performed in isolation, but by engaging the assistant muscles of the torso. Recommended 3 sets of 15 repetitions

The projectile is controlled at all times, the elbow and torso are always motionless. This technique involves the middle and anterior fascicles; turning the hand allows you to increase the amplitude. 3 sets of 20 repetitions are recommended. The second basic and third isolating exercises are aimed at pumping up shoulder width with dumbbells at home.

4 sets of 10 repetitions are recommended. You can complicate the exercise by raising your arms not from the sides to the side, but straight forward to shoulder level (the knuckles of the fist will be directed forward, the palms will be turned towards each other). The front and middle beams, upper trapezius and back, and corset muscles are trained. The rear deltoid is weakly involved.

Complex exercises (shoulder weight training)

1. Push-ups with legs elevated.

IP: Lying position, palms at chest, wide position. Place your feet on a bench and perform the “plank” exercise, fixing your body in correct posture. As you inhale, slowly lower your body until your chest almost touches the floor. With the effort of the pectoral muscles, as you exhale, return to the IP, straightening your arms. Delay in plank, repeat. Can be done with a fitball. Deltas are trained by placing the arms wide.

1. Standing push-ups upside down against a wall.

Standing with your back to the wall, bend over and take the position of “resting your palms on the floor with a straight back.” Push your legs to lift the lower part of your body, bring it to the wall. Perform a plank with your arms and legs straight. Slowly bending your arms and sliding your toes along the wall, lower yourself, touching your hair to the floor (your head should not touch the floor to avoid injury). Raise your torso with your arms fully extended.

These exercises are the most traumatic:

1. Heavy weight.
2. It is impossible, as in the case of dumbbells, to get rid of weight if painful sensations appear during exercise.

Features of delta training at home

Perform two exercises for the middle beams, and one each for the front and back, with light weights and a large number of repetitions (15-20).

It is advisable to use supersets (alternating approaches to the anterior and posterior lobes) and pumping with light weights; it is better to avoid heavy weights and cheating: the AC joint is very easily injured and practically does not recover after injury.

The trapezius is worked by lifting dumbbells to the sides, lying on an inclined bench, and shrugging. Shoulder training can be combined with arm or leg training, but not with chest and back training.

If the pain after a workout lasts a long time, you should skip the next workout, and to activate blood flow, just do a warm-up.

Exercises for training the shoulder girdle - deltoid and trapezius muscles - at home. If the technique is followed and performed regularly, a beautiful line of the upper arms and back will be formed. Results will appear in 3-4 weeks.

How to quickly pump up your shoulders at home

Shoulders or, as they are also called in professional sports, “deltas” consist of three muscle groups: anterior, middle and posterior bundles. For the harmonious development of beautiful and broad shoulders, you need to work on all three groups. This workout is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. A set of exercises can be performed by men both at home and in the gym. No additional equipment required. All you need is any elevation (sofa, bench or exercise ball).

A SET OF EXERCISES TO PUMP YOUR SHOULDERS AT HOME

Duration of training is 30-45 minutes.

An effective training program for the shoulder girdle

Warm-up

Before each workout, you need to do a warm-up to warm up your muscles and get a cardio workout.

• Energetic walking. Accelerates blood circulation and increases body temperature. Lead time: 10 minutes.
• Circular movements of the shoulders. Prepare the joints and muscles of the shoulder girdle for upcoming loads. lead time: 3-5 minutes.

Don't jump into your workout immediately after warming up. Rest for 1 - 1.5 minutes to restore breathing.

An effective exercise for working the upper chest, arms, deltoids and shoulders. Due to the high load on the muscles, it helps to work out the shoulder girdle at home no less effectively than in the gym. However, it requires preparation (recommended only for trained athletes). Additionally, the core muscles are worked out and the vestibular apparatus is trained.

Technique:

1. Hands on the floor, palms down and shoulder width apart. The weight is evenly distributed between the palms.
2. The body is elongated. The pelvis is slightly moved forward (there is a slight deflection in the lumbar region), the legs are extended along a straight line. For insurance, you can lightly touch the wall with your toes.
3. As you inhale, gently lower your body down by bending your shoulder joints and elbows. In this case, the center of gravity changes slightly, as the chest leans slightly forward.
4. Hold at the lowest point for 1 second.
5. Then forcefully and smoothly lift the body.

Number of repetitions: 2-3 sets, 7-10 repetitions (depending on preparation).

Advice: Before performing, you need to master the correct handstand and learn how to maintain balance. First statically, then while performing the exercise. At first, perform push-ups at an angle of about 50 degrees, gradually increasing the inclination. We recommend mastering the exercise under the supervision of a trainer and with a safety net (mats).

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2018-01-18 How to pump your shoulders at home quickly: exercises

An effective exercise for working your shoulders and upper chest at home. The front and middle delta bundles are loaded.

Execution technique (classic version):

1. Take emphasis on your hands. Select the distance between the hands depending on the training objectives: narrower - more load on the triceps, wider - more work on the chest.
2. Place your feet on an elevated platform. A fitball, sofa or bench will do.
3. As you inhale, gently lower your body down, keeping your back straight.
4. As you exhale, gently lift your body to the starting position.

Number of repetitions: 2-3 sets, 10-15 repetitions.

Advice: The higher the legs are, the higher the load on the muscles of the shoulder girdle. Move on to this exercise after classic push-ups become too easy for you. When performing, focus on your sensations and try to use the target muscle group. When the exercise seems easy, you can perform it with weights.

Basic exercise for working the chest and triceps. Also suitable for strengthening the muscles of the shoulder girdle, back stabilizers and abs. If the technique is followed, it allows you to comprehensively work out the entire upper body. It is an alternative to the barbell bench press, in which the load is created not by the apparatus, but by the athlete’s body.

Technique:

1. Take a lying position. Place your hands shoulder-width apart. The hands are pressed to the floor.
2. Feet rest on the floor with their toes. The body is stretched along a straight line - without bending in the lower back, between the shoulders and neck.
3. The elbows are almost along the body, but are not pressed to the body, but slightly turned outward. The head is slightly raised: the gaze is directed forward and down.
4. As you exhale, smoothly lower your chest almost to the floor for 2 seconds, remaining suspended.
5. Then, while inhaling, lift your body for 1 second.

Number of repetitions: 2-3 sets, 10-20 repetitions.

Advice: To avoid overloading the elbow joints, at the highest point, do not straighten your arms to the end, but leave them slightly bent.
If performing classic push-ups seems too difficult at the beginning, perform the exercise from your knees, from a wall, or while bending over from a support. These are simplified versions of the basic exercise.

At the initial stage, basic exercises that can be performed without special equipment at home are suitable for working out the target muscle group. Push-ups provide the optimal load on the shoulders. They will give impetus to further development of the body and perform exercises in the gym.

The silhouette of the shoulders is formed by the deltoids or deltoids, which are divided into anterior, middle and posterior. Each beam needs accentuated elaboration. The optimal result is achieved by performing a set of 3 exercises to work out each area.

General recommendations for pumping up the muscles of the shoulder girdle with push-ups

• To work the anterior bundle of deltoid muscles, place your palms shoulder-width apart, elbows near your body.
• To emphasize the triceps, place your palms side by side.
• Push-ups upside down or from a handstand position are considered advanced exercises that require preparation.
• After strengthening the target muscle groups, when the exercises are performed without much difficulty, you can use weights.
• Start with basic exercises and work in a comfortable range.
• Perform the exercises smoothly, since with fast movements the body rises and falls due to inertia, not muscles.
• Regularly performing push-ups without comprehensive training leads to excessive hypertrophy of the chest and shoulder muscles.
• For optimal results, you don't need to train your shoulders every day. Give your body time to recover.

Contraindications for push-ups

• injuries and diseases of the spine (protrusion, hernia, curvature);
• injuries or inflammation of the elbow, shoulder and wrist joints;
• overweight (in this case, you can start with simplified options, for example, push-ups from the wall or from the floor on your knees);
• high blood pressure;
• heart diseases;
• increased bone fragility.

When are additional weights needed?

Physically developed athletes can perform exercises with additional loads to specifically target the pectoral muscles and shoulders.

This is an advanced exercise that is not suitable for beginners. When training in the gym, a device in the form of a special weighted vest is used. At home, it will be replaced by a backpack with a load of the required weight and a reliable fastening.

To avoid injury, consult your trainer first.

Hello! Today there will be an article on a sports topic. The notorious V-shape incredibly attracts the attention of the fair sex! It's not surprising that bodybuilders are looking for ways to make their shoulders wider and their waists narrower. True, nature has not endowed everyone with such “gifts,” but this is not a reason to give up.

How to make your shoulders wider

In order to make your silhouette incredibly wide at the shoulder girdle, there are two ways:

1. Pump up the deltoid muscles to the maximum possible size.
2. Widen the bones of the shoulders and chest.

How to pump up deltoids

So, let's start in order. We discussed in great detail how to pump up deltoids (shoulders) in the article. Read it, it's full of useful information.

Now I will give some more interesting tips. First, it must be noted that delta- a relatively small muscle, and besides, it receives a considerable load when doing chest presses and back rows, so if you simply increase the weights, you risk not only not growing your shoulders, but also seriously overtraining them, or not God forbid, injure.

Let's not forget that shoulder– this is the most mobile joint in our body, and we need to be very careful with it.

Here, as nowhere else, when selecting a set of exercises, you must rely on MUSCLE FEELING, i.e. so that you can feel the work of the deltoid muscles at each point of the exercises. By the way, I wrote about muscle feeling. Refresh your memory.

The deltoids should be tense at every point of movement in the exercises. They should not “switch off” at the bottom or top of the movement. At the top point, I advise you to hold for 1-2 seconds to give your deltoids additional load. Work with relatively light weights and try to induce.

The main mistake is that beginners focus on working the middle and anterior deltoid muscles, while completely ignoring the rear ones. The rear delts also give great shoulder volume, so don't make that mistake.

Now let's deal with the second point. Widening your shoulder bones is not so difficult if you are not yet 23-24 years old, because... further bone growth virtually stops and expansion may become almost impossible.

The best exercise to broaden your shoulders is pull-ups very wide grip in a large number of approaches.

Widening the bones of the shoulders is a fairly advisable exercise, because... if you give up sports and lose the “meat” that you have built up, then your frame (skeleton) will still remain wide.

Even if you are over 24 years old, you still need to do pull-ups, because... the effect will still be there, although perhaps not as severe as before this age.

How to expand the chest

To expand the chest, you need to perform the following exercises:

1. "Breathing" squats.
2. Pullover.

The specifics are as follows. Breathing squats are performed with a lighter weight that you can do 20-25 repetitions with, and they are done with a full inhalation. This allows your lungs to hyperventilate well during heavy work, thereby expanding the sternum.

Breathing squats are almost no different from regular squats, except that at the end of each repetition (at the top) you take a certain number of as deep breaths as possible, after which you take a slow breath while moving to the bottom and slowly exhale on the rise.

Every 5-10 repetitions, take not one, but 3-5 deep breaths, after which you continue to perform the exercise.

Let's look at this in more detail:

1-10 repetition– 3 exhalations and inhalations at the top point, before each repetition.

11-20 repetition– 4 exhalations and inhalations at the top point, before each repetition.

20-25 repetition– 5 exhalations and inhalations at the top point, before each repetition.

After you finish the squat approach, immediately (!) go to the pullover approach. This will further stretch your chest.

How is a pullover done?

The technique of performing the exercise is quite simple.

• We select a dumbbell by weight that you will be able to lift 10-15 times.
• We sit across a horizontal bench and place a dumbbell on our knee.
• Then we go down so that your shoulder blades lie on the bench, and your pelvis is in weight, your legs rest at an angle of 90 degrees on the floor. You are in a horizontal position, leaning on the bench with two shoulder blades.
• Now we take the dumbbell so that your two thumbs wrap around the bar and your two palms rest on one of the edges of the dumbbell.
• Raise your arms vertically, bending your elbows slightly.
• We lower the dumbbell behind the head, lower the pelvis down and create a maximum stretch of the chest.
• Now we return to the starting position. The dumbbell is vertical at the top, and the pelvis again “hangs” parallel to the floor.

As you can see, nothing complicated. Those. you perform: Approach for breathing squats + pullover... Rest 1-1.5 minutes... Approach for breathing squats + pullover...

Do 2-3 such pairs (supersets) at the end of the workout, this will be enough.

Such expanding training is used in series of several cycles with a break between them of one month. Cycle duration increases:

• 1 cycle: 4-5 weeks;
• 2nd cycle: 5-6 weeks;
• 3 cycle: 6-8 weeks;

You will notice the effect of expanding the shoulder girdle after the second cycle. It is advisable to perform “breathing” squats after training your legs.

I hope that I was able to explain to you in sufficient detail how to make your shoulders wider.

P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

Shoulder width is determined by the amount of muscle mass. Set of exercises for shoulder training at home is aimed at all three muscle bundles. However, the emphasis in classes is still on the middle delta.

How to build broad shoulders: effective exercises for men

Broad and sculpted shoulders and an inverted triangle figure are a source of pride for any man. But how to make your shoulders wider? Is it possible to pump up the muscles of the shoulder girdle at home? These are the top questions guys ask when trying to increase shoulder width.
It is believed that the easiest time to expand the shoulder girdle is only until the age of 20. At this age, the skeleton is actively forming and bone compaction occurs. However, you can make your shoulders visually wider even at a more mature age. It is necessary to follow a training regimen and include basic exercises to pump up the deltoid muscles and thereby make your shoulders wider.
This set of exercises is designed for men with an average level of difficulty. The workout can be done both in the gym and at home. Required equipment: dumbbells and barbell.

Video: Shoulder training at home with dumbbells

Shoulder width training program at home

Standing dumbbell lateral raises

Technique:

1. The distance between your legs should correspond to the width of your shoulders. Hold the dumbbells with your palms facing inward. Look straight ahead.
2. Inhale and raise your slightly bent arms to shoulder level. Stay at the top for a while.
3. Exhale. Put your hands down.

Number of repetitions: 4 sets of 10 repetitions.

Technique:

1. Stand up straight. Take dumbbells in your hands and hold them together in front of you at hip level.
2. Raise the weight to shoulder level. Fix your position.
3. Then slowly return to the starting position. The limbs should not be fully extended at the elbow joints.

Number of repetitions: 4 times 15 repetitions.

Technique:

1. Approach the plane that will serve as your support. Stand in front of her, straighten up. Take dumbbells.
2. Bend over until your body is parallel to the floor. Your head should rest against a wall, corner of a bench, or something similar.
3. Inhale and spread your arms out to the sides.
4. Exhale and return to the starting position.

Number of repetitions: 3 sets of 10 times.

Bent-over dumbbell swings [video]

Standing Dumbbell Press

Technique:

1. Place your feet shoulder-width apart.
2. Raise your hands with dumbbells up to the level of your temples.
3. Then begin to straighten your arms upward. At the top point, hold for a few seconds.
4. Then slowly lower your arms.

Number of repetitions: 4 sets of 8 repetitions.

Technique:

1. Sit on the edge of a bench or chair. First lower your hands with dumbbells. Hold your back.
2. Inhale, raise one of your arms in front of you. Exhale and stay in this position.
3. Slowly lower your hand back and use the other one in the exercise.

Number of repetitions: 3 sets of 12 reps.

Wide grip barbell pull

Technique:

1. Grab the bar so that your hands are positioned at a distance wider than your shoulders. Control your posture.
2. Inhale, pull the projectile along the body towards the sternum.
3. Lower it smoothly. Repeat the movement.

Number of repetitions: 3 sets of 15 times.

Technique:

1. Lie on your side. Use one hand as support. In the other, take a dumbbell and place it along the body.
2. Inhaling, raise your trained arm up. Lock yourself at the top point.
3. Exhale and return to the starting position.

Number of repetitions: 4 sets of 10 repetitions.

• Follow the exercise technique so as not to harm your shoulder joints or get injured.
• Select the optimal weight of dumbbells and barbells. You shouldn’t take exorbitant weights and chase quick results.
• Rest and proper nutrition. After each workout, give your muscles time to recover. Eat foods rich in protein (building material for muscle growth). Remember: muscles grow when you rest after an intense and high-quality workout!