- March 23, 2022
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Along with tight bellies, thighs and buttocks, well-shaped shoulders are a dream for both men and women. Achieving relief, however, especially for men, takes time and constant work in the gym.
For those of you who are looking for the right exercises for this part of the body, we have selected five of the most effective among them. With regular training, the results will not be late.
The shoulder muscle group (or deltoid muscle) consists of three parts – front, middle and back shoulder, each of which has a different function. Some exercises affect all parts of the shoulder, but to achieve even better results and relief in this area it is necessary to focus on exercises that load the individual parts.
The front shoulder muscle (front shoulder) starts from the side of the clavicle and is responsible for folding the shoulders. Most chest and shoulder exercises put a strain on this part of the shoulder, so no special attention needs to be paid to it.
The lateral part of the shoulder (middle shoulder) starts from the outer part of the shoulder blade and is located in the middle of the whole muscle group. Its function is to raise the arms to the sides and up. Suitable exercises for the middle shoulder are dissolving with dumbbells and Arnold presses.
The posterior shoulder muscle (posterior shoulder) has a stabilizing function and is responsible for the movement of the arm outward and sideways. It puts more strain on the back than on the shoulder. Therefore, if you want to shape and emphasize the V-shape of the back, you need to pay special attention to it. A suitable training for the back shoulder is pulling a pulley.
Shoulder press with a barbell is a very effective basic exercise that loads all three heads of the shoulder at the same time. For better results, the exercise should be performed from a standing position. In this way you move the weight in a trajectory of your choice, and more muscle groups are loaded – some to lift the weight and others to stabilize the movement.
For proper performance, stand in front of the lever with a stride slightly narrower than the shoulders. The grip should be shoulder-width, or slightly wider than the shoulders. Take the barbell and stand in a position so that it touches the upper part of the chest, and from there push straight up. When pushing up, the bar should go over the head, not up and forward. This focuses more on the shoulder muscles rather than the back. If you do not feel a load in the shoulder muscles, you can reduce weights and increase repetitions, as well as reduce rest. Do 4 sets of 15, 12, 10 or 8 repetitions, depending on the desired results.
This exercise is great for working on the middle shoulder, but it’s harder to master than it looks. It can be performed from a standing or sitting position, and for the overall development of the shoulder muscles, lifting from an upright position is recommended. Place your hands in front of your body or next to your thighs, bend your arms very slightly at the elbows and lift the dumbbells to the sides. Do 3 sets of 12, 10 or 8 repetitions.
Using a well-adjusted weight is key here. At higher weights, the ability to control is lost, which means that the movement cannot be performed properly and load the corresponding muscle group.
The exercise is also known as lifting a barbell to the chin. This is a very productive basic exercise for the whole shoulder and increasing its weight. To perform correctly, follow these steps:
This exercise is named after the legendary bodybuilder Arnold Schwarzenegger because of its complexity and effectiveness in stimulating muscle growth.
It emphasizes the front and middle shoulder. It is performed from a seat – on a bench with adjustable seat and back. The optimal inclination of the backrest is 70-80 degrees. After adjusting the correct inclination of the seat and back, make sure you are firmly on the ground for good support. Lift the dumbbells to chest level, palms facing the body and elbows bent.
To perform the exercise, lift the dumbbells over your head with outstretched arms, turning your palms forward. Hold this position for a second and return your hands to the starting position. Do 3 sets of 14, 12, 10 repetitions.
If you want shoulders to fill the sleeves of your T-shirt, you can’t do without exercises for the back of the shoulder. Here, violin training comes to the rescue. As with all cable exercises, a key element here is the long-term load on the muscles you are working on.
Choose the right weight for you and grab the handles. The position of the legs should be slightly apart and the back straight. Pull the rope towards your face (the rope should be at eye level). Pull with your elbows, not your hands – the movement of the elbows should be back and forth. Do 4 sets of 15, 12, 12, 10 repetitions at the end of the workout.
Before each workout, be sure to warm up and choose appropriate weights. This will not only avoid injuries, but it will allow you to properly perform the exercises and achieve the expected results.