Broad muscular shoulders are one of the signs by which the attractiveness of a male figure is judged. Therefore, most men who decide to go in for fitness seek to increase the muscles of this particular part of the body. Weighted exercises that target the biceps and triceps, as well as the muscles of the entire shoulder girdle, can help men achieve outstanding shoulders in the shortest possible time.
Fitness training for the development of the muscles of the shoulders with dumbbells
Depending on the location of the fitness classes, a barbell or dumbbells can be used as weighting agents when working out the muscles of the shoulders. The latter are more versatile shells, since you can work with them in the gym. It is also convenient to use them in home fitness training, performing the following complex with them to strengthen and grow the shoulder muscles:
Sit on a sports bench or chair if classes are held at home. It is important that the seat used has a high back that you can lean on to keep your back straight throughout the exercise. In the starting position, the dumbbells should be at ear level, the wrists should be turned away from the body, the elbows should be directed to the sides and located under the hands. From this position, you need to bring the dumbbells up, fix them in the upper position for a second. Exhaling, return the shells to the starting position, while the dumbbells should move strictly vertically. When squeezing out the working weight, it is not recommended to fully extend the elbows at the peak of the load. By including these bench presses in fitness training, you can work out deltas with high quality.
To perform it, you need to fix the dumbbells at the level of the chin, sitting on a bench or chair. In this case, the elbows should be directed forward, and the wrists should be towards the face. Then in the exercise you need to inhale and raise the shells, deploying them in the ascent. As a result of these manipulations in the upper position, the wrists should be turned away from the face, and the elbows should be slightly bent. After exhaling, return the dumbbells to their original lower position, repeating the entire sequence of actions in reverse order. In order to avoid overstraining the spine, it is necessary to avoid jerks when performing this training movement of fitness for the shoulders.
Breeding shells to the side.
To perform this isolating exercise, which puts a load directly on the lateral segments of the delta, you need to stand up straight, holding a weight in each hand along the torso. After inhaling, you need to raise the upper limbs through the sides so high that the shells are at shoulder level. Having fixed the dumbbells in the upper position for the exhalation period, gently lower your arms.
Dumbbell lifts, carried out in an inclined position of the body.
Being in an even vertical position with slightly bent knees and holding a weighting agent in each hand, you need to tilt the body forward to a level at which the back and the floor surface form two parallels. In this case, the shells should be at the bottom on outstretched arms. After inhaling, you need to raise the upper limbs, holding them to the level of the shoulders through the sides and rounding the elbow bends. Exhale in this exercise should be at the peak of the load and during the period when the dumbbells smoothly lower to the starting position.
A set of effective basic exercises with a barbell
When visiting the gym or having the opportunity to use a barbell in home fitness training, it is necessary to include the following training complex with this sports equipment in the program for strengthening and growing the muscles of the shoulders:
To perform it, you need to stand with a flat back, spreading your feet to the width of the pelvis and while holding the bar near the chest so that the back of the palms is facing the body. Then, in the exercise, you should raise the projectile above your head, exhaling at the moment when the bar reaches the highest point of the lift. Slowly lowering the projectile, take it to the chest, thus returning it to its original position.
Press with the institution of the neck behind the head.
To perform this element of fitness, you need to sit down, keeping your spine straight, and place the barbell behind your head, holding it with a fairly wide grip. After taking a deep breath, you need to squeeze the bar above your head and fix it in the top position for a second. Exhaling, lower the projectile, bringing the neck to the back of the head to the level of the top of the back. To diversify the training process, in this exercise you can alternately bring the projectile to the back and chest.
Bringing to the neck.
Standing up straight, you need, firstly, to spread the feet to the width of the pelvis, and secondly, take the barbell with a direct grip, keeping the distance between the hands on the bar equal to two fists. After inhaling, you need to bring the neck to the neck. Having brought it almost to the chin, you need to pause in the exercise, during which the maximum load is placed on the shoulder muscles. It is during this period that you should exhale and lower the barbell to the initial lower position to perform the next repetition. By including this type of traction in fitness, you can work out the deltoid and trapezius muscles to a large extent. The muscles of the upper limbs will not be without load either.
Rules for the organization of strength fitness classes
Fitness training for the development and increase in the volume of the muscles of the shoulders will be effective only if the following rules are observed: