Broad and strong shoulders have always been considered a sign of health and beauty for a man, which is why training them is just as important as training all other muscle groups. Trained shoulders not only provide nice muscle relief, but also help to widen the back, giving the whole figure a V-shape. In addition, strengthening the shoulder joint is also helpful when performing exercises for other muscle groups: pull-ups, push-ups, biceps and triceps exercise, bench press from different positions and many more.
The main part of the muscle mass of the shoulder girdle is the deltoid and trapezius muscles, so most exercises on the shoulders are specifically aimed at pumping them from different angles and in different ways. Dumbbell exercises are great for this, but when working your shoulders it’s important to always remember safety and proper technique, as the shoulder joint is one of the most fragile joints. of the human body.
The muscles of the shoulder are divided into three groups: anterior, posterior and lateral. Everyone has their own exercises, since the front part of the central beam is responsible for pressing, the back part is for pulling. The largest beam is the middle delta and most often becomes the most active participant in shoulder training. For pumping up the middle delta, basic exercises are used, for example, a bench press with dumbbells or dumbbells, and for side deltas, the dumbbells are moved to the sides.
The shoulder muscles are closely related to the upper back and trapezius muscles. And this is another reason why when training the shoulders it is necessary to vary the movements, constantly changing the angle. It is also very important to choose the right days to train this muscle group: it is necessary that the shoulders and the back have time to fully recover when the new training begins. This is important not only for proper muscle development and subsequent growth, but also for safety and proper technique. Overworked muscles may not support the load or it may be too difficult to maintain the desired angle of inclination.Experts recommend doing no more than 2 shoulder workouts per week.
The straight bench press, or dumbbell or dumbbell bench press, is a basic exercise for the shoulders. If you plan to gain muscle mass, the barbell on the chin, as well as the alternative dumbbell raise, will be a great addition. These exercises develop the posterior and middle bundles of the deltoid muscle, allowing you to widen your back. And the swings and elevations on the sides of the dumbbells will give rounded shapes, volume and remarkable relief to the shoulders.
Particular attention should be paid to the trapezius muscles and upper back. Despite the fact that they are also actively involved in pumping the deltoid muscle, they still need special exercises. It can be dumbbell swings, in which it is also necessary to consciously include the trapezius in the work and bring the shoulder blades closer to the upper point of the exercise.
Correspondence of exercises with the muscles of the shoulder girdle
Vertical press – middle bundle of deltoid muscle Dumbbell raises to the sides – side bundle of deltas Dumbbell or dumbbell bar to the chin – posterior and middle bundle of the deltoid muscle Bent Over Raise – Trapezius and shoulder muscles
Now let’s take a closer look at each exercise.
Basic exercise for the shoulders – bench press
The most effective exercise for targeting the shoulder girdle is the standing bench press. This is a multi-joint exercise, the implementation of which also has a very positive effect on the development of muscles of the whole body. Be sure to follow the correct technique to perform the exercise: observe the static tension of the abdominal muscles during its execution to compensate for the load on the spine, exhale while rising and control the position of the triceps; they must look forward. In this case, the shoulder joint should not come out and you should not feel discomfort.
When compiling a program for exercising the shoulder girdle, it is very important to use all the tools; in this case, it will be a barbell and dumbbells. Dumbbells allow you to develop the ability to control symmetrical muscle work and, as a result, to achieve evenly developed deltas and create volume. The barbell, on the other hand, helps to increase muscle mass, especially if you perform a chin pull with it, and visually (and not only) expands the back due to the development of the rear and middle bundles of the deltas. .During the performance of this exercise, you can adjust the load on the trapezius or on the deltas: the wider the grip, the greater the load on the deltas, and the narrower the work, the more the trapezius will be included in work.
The dumbbell pull to the chin is more effective than lifting the dumbbells sideways or forward, but alternating dumbbell raises to the chin may be the closest thing. To do this, you need to take dumbbells in each hand and pull them to your chin, using the second dumbbell as a counterweight for balance and proper load distribution.
Increased shoulder mass
Working throughout the workout with just your shoulders is a mistake. It is better to leave the work of this muscle group for the second half of the workout. This way you will avoid injuries and stretch marks, because you will approach weightlifting already sufficiently warmed up and your shoulder joints will be prepared for stress. Start exercising your shoulders with a standing chest press: do 3-4 sets of 7-10 reps, remember to stretch your joints first. Then add dumbbell isolation exercises, such as dumbbell row chin-ups or dumbbell lateral raises.For each of these exercises, 2-3 sets with 10-15 repetitions are required, the working weight is average.
Consider a few additional shoulder exercises that can complement a workout of any intensity:
1. Press sentado
Training with dumbbells gives you more freedom in terms of grip selection compared to a barbell. This advantage should be used to the maximum, alternately loading one or another part of the muscles. To do this, adjust the position of the dumbbells: for example, if they are facing each other, the load on the shoulder joint will decrease. You can also add dumbbell rotation during the exercise: experiment carefully, remembering to monitor your condition so as not to damage the joint or pull on the ligaments.
2. Dumbbell Forward Raise
This exercise allows you to exercise the anterior bundle of deltoid muscles. You can develop proper technique first by performing corner lifts, then increase the load by raising both hands simultaneously. Be sure to keep your body still and not sway during the lifts, and the press stays in static tension to stabilize your position. When climbing, the arm with the dumbbell should occupy a position parallel to the floor, neither higher nor lower.
3. Raise to the chin
This exercise allows you to quickly bulk up and achieve a rounded shoulder shape, as well as engaging your trapezius and upper back muscles.
4. Breed to the sides
This exercise allows you to exercise the lateral bundles of the deltoid muscles. When implementing it, make sure that the thumb points down and the shoulder joint stays in place.
5. Side swings
The correct technique in the process of performing dumbbell swings to the sides: the body should be tilted slightly forward, and the shoulders should be as low as possible, as if pressing the trapezius as close to the back as possible .
Super and Dropsets
What is a superset? It is an alternation of different exercises in the same approach. This strategy allows you to increase and diversify the load on the muscles at the same time, save time and increase the effectiveness of exercises. For the shoulders, a superset can be pumping up the front and back groups of deltoid muscles or alternating different exercises in the middle portions of the delta. There may be two or three exercises; in this case, a superset will allow you to work the whole delta at once: your back, middle and front packs. This is going to be a very intense set, so don’t do too many reps.
Dropset is such a training strategy when the working weight and the number of repetitions decrease with each approach by 20-25%, while doing no more than 8 total approaches without rest. It is best to leave the drop set for the final stage of training. As a rule, it is performed for different bundles of the deltoid muscle. In turn, a drop set is a decrease in working weight and an increase in the number of repetitions from one approach to another. In each approach, up to 20-25% of weight is lost, in total 6-8 sets of exercises are performed without a break. The drop set and associated push-up is the best way to complete a shoulder workout.and, as a rule, each dropset workout is done on different delta packs.