Training to increase the shoulders is aimed at pumping the deltoid muscles, which, with their insignificance of their size, play a huge role in the formation of athletic body composition. It is important to know the limit in the intensity of training and the level of loads, so that the cherished volumes do not turn into injuries, recovering after which, you can lose all the accumulated effect.
The standard training program for experienced athletes, aimed at increasing the shoulders, includes a set of several basic exercises. These include:
- scars ;
- dumbbell bench press ;
- swing the dumbbells forward ;
- swing dumbbells to the sides ;
- rod thrust to the chin ;
- reverse swing on the butterfly stroke simulator .
To understand how each exercise is performed to achieve the best effect, consider each of these exercises in detail.
This exercise is used as the basis for working on trapezium. Its implementation comes from the starting position with the legs at the width of the shoulders, while the torso should be slightly tilted forward. In this position, the lower back must maintain a natural deflection, the shoulders should be lowered, and the trapezius muscles, respectively, stretched. The starting position is accepted.
For the direct execution of the exercise, you need to take the shoulders up as far as possible, then down as far as possible with a second delay at each point. Actions should be smooth with the maximum motionless body. The required number of approaches in this type of exercise is 4-5, with 15 repetitions in each approach.
Dumbbell bench press
In order to properly work out the shoulder girdle, the athlete needs to perform basic exercises in the form of a dumbbell bench press. As a rule, the bench press is performed from behind the head in a sitting position, with a support under the back. The body should be in an upright position while the lower back should maintain a natural deflection, with your feet you should steadily rest on the floor. Dumbbells are located at shoulder level.
The exercise consists in straightening the arms and raising both dumbbells above the head to an angle of 170 degrees. There should be no pauses in this action, so immediately after the arms reach their maximum height, the dumbbells return to their original position. Also, as in the first exercise, the torso and legs should be immobilized as much as possible, only the hands work. All movements should be smooth, without jerks. The recommended number of executions is 4 sets 12 times.
Swing dumbbells in front of you
Mahi dumbbells forward
At the beginning of the training program, forward dumbbell exercises are used by athletes to carry out a thorough study of the front bundles of the deltoid muscles. When reaching the desired shape, athletes use the same exercise in order to achieve the effect of separation of the deltoid and pectoral muscles.
Starting position for the exercise: standing with legs apart shoulder-width apart. In the hands of dumbbells, hands with dumbbells are located along, or slightly in front of the body. The body is tilted slightly forward, the lower back should still maintain a natural deflection.
The exercise consists in the need to raise each arm alternately with a dumbbell in front of you to an angle of 90-100 degrees to the body (shoulder level). At the same time, at the point of maximum lifting you need to consolidate for a second, and then slowly return to the starting position. The movements of the hands occur alternately, but when the first hand is lowered, the second should already be raised.
As before, all movements should be carried out as smoothly as possible, avoiding jerks. In this case, the legs and body should be fixed, and the elbows of the arms slightly bent. The number of approaches needed to achieve a result is 4 sets of 12 repetitions for each hand.
Swing dumbbells apart
This exercise is used to ensure the proper level of study of the group related to the middle bundles of deltoid muscles. Refers to the isolating type of exercise.
The initial position, which is adopted to perform side sweeps – sitting, with the body in an upright position and lower back, preserving the natural deflection. In this case, the athlete’s feet should be steadily rested against the floor, and arms with dumbbells should be held straight along the body.
The exercise is to simultaneously raise both arms with dumbbells across the sides. The maximum point is slightly higher than shoulder level. It is necessary for a second to gain a foothold, and then smoothly and slowly return to its original position.
The loin in particular, but also the entire body of the athlete, as well as his legs, must be without movement throughout the duration of the action. It is necessary to repeat the movement in 3-4 approaches 10 times.
Thrust rod to the chin
Universal exercise, used in two main tasks. With the grip of the bar with a narrow grip, the front beams of the deltoid muscles are worked out. With a wide grip of the barbell, the effect goes to the upper back, namely to the trapezius muscles.
The starting position, which the athlete takes: standing, with legs apart shoulder-width apart, straight arms with a barbell in front of the body. It is acceptable for the bar to touch the front of the thighs. The body leans slightly forward, while the lower back preserves the natural deflection.
The barbell rises along the body to the level of the chin. At the highest point possible, the position for a second is fixed. The movements are smooth, the body and legs are motionless. The recommended number of repetitions – 4 sets of 15 times.
Back swing on the butterfly stroke simulator
In order to carry out the development of the posterior bundles of the deltoid muscles, back swing is performed on the butterfly stroke simulator. To do this, you need to adjust the height of the seat so that your hands can only carry out horizontal movements.
The initial position of the athlete: sitting, with the body fixed in a vertical position, chest rests on the support pillow. At the same time, feet should be steadily resting on the floor, and with arms straightened or slightly bent at the elbows in front of them, hold the handles of the levers.
Pull your arms through the sides as far back as possible. Fasten in the maximum possible position for a second, and slowly return to its original position. The required number of repetitions for this exercise is 4 sets of 15 times.