How to pump the shoulder girdle. Broad shoulders and how to pump them up? The best exercises and workouts. Handstand push-up
Many athletes ask how pump up your shoulders at home without dumbbells, push-ups, what exercises there are, methods, tips and tricks. After all, in fact, you can pump up your shoulders both at home and in gym, it all depends on your desire and aspiration. The higher the desire, the faster you can build your shoulders.
The first thing you need to build your shoulders at home without dumbbells, push-ups, is just to set a clear and specific goal for yourself. Take a piece of paper and write down which shoulders you want to build. Next, write the exact date by which you want to build your shoulders. Find a photo or imagine the shoulders you want to build.
How to build shoulders at home without dumbbells - exercises
To build up your shoulders at home without dumbbells, push-ups, you need to do these exercises 4 times a week or every day, with a strong desire to quickly build up your shoulders. For the first 3-4 days, do not do heavy loads to allow the muscles to rest and get used to new loads.
Pushups
To pump up shoulders at home without dumbbells, push-ups, you need to do push-ups simple, wide and narrow grip... Do 3-4 sets for each type of push-up and 30-50 push-ups. Break a maximum of 3 minutes between sets. Do the push-ups correctly, keeping your back straight and lightly touching the floor with your chest and straightening your arms when lifting.
Breath
To build your shoulders at home without dumbbells, do the exercises regularly without skipping workouts so you don't have to start all over again. Use extra weight to strengthen and speed up the process. If dumbbells are not available, replace them with water bottles or a backpack of books.
Also, to build shoulders at home without dumbbells, push-ups, take care of the regime and proper nutrition... Eat only healthy, natural foods that contain more vitamins and proteins. Do not overeat, eat: meat, fish, eggs, dairy products, cereals, fruits and vegetables. Drink 2 to 3 liters of water throughout the day.
Friends, hello everyone. Many people are worried about how fast? If you are one of those people, your dream has finally come true. For in this issue we will talk about how to correctly and as quickly as possible pump up huge shoulders (deltas), we will discuss the exercises, how to choose them correctly, how to perform them, which ones are better for the mass, we will talk about the back, middle and front bundles of deltas separately, and we will reveal the secret of why people cannot develop their shoulders.
First exercise press or swing?
I have said many times that it is vital to start your workout with difficult exercises that involve a lot of muscles and finish more simple exercises where it works less muscle fibers... Those. about literate it sounds like this: start with basic exercises, finish with insulating.
In our case, for training deltas (shoulders), heavy basic exercises are presses, whether sitting or standing, it does not matter. In addition, here you should not forget about the progression of loads, thanks to heavy basic exercises, for example, the bench press standing (for deltas), it is thanks to such exercises that it is possible to use the progression of loads, which is the main factor for growth muscle mass and strength.
Of course, there are exercises with dumbbells, such as standing swings to the side, which bomb your shoulders many times better, but there are a big problem... In such (isolation exercises) you will not be able to constantly increase your working weights. Those. there will be no progression of loads, which means there will be no muscle growth.
In addition, in bodybuilding, there is a direct relationship between training weights in basic and isolation exercises. Those. the more weight you lift in the basic exercise (in our case, standing or seated barbell presses), the greater the load you can handle in an isolating exercise (dumbbell swings). In general, pressing will help you increase the weight in the swings as well, this will ensure that your deltas grow!
CONCLUSION: While you are fresh, you still have strength - start the workout with heavy basic exercises (bench press sitting or standing or sitting dumbbell press) and end the workout with simpler exercises (isolating, in our case, swings).
Dumbbell press standing or sitting
They are an alternative to standing barbell presses from the chest or from behind the head. Those. these exercises are also basic. You can safely use them as a replacement for the bench press while sitting or standing. I want to say that dumbbell presses are more difficult to perform than barbell presses. This is due to the fact that many stabilizer muscles are involved in the exercise, which fix the dumbbells in your hands relative to each other. Besides, this exercise comfortable and safe, and has a more targeted effect on the mid-beam deltas, as opposed to the barbell.
CONCLUSION: An alternative to the standing barbell press from the chest or from behind the head can be dumbbell presses while sitting or standing.
Broach (Rod rod to detail)
Mega-effective exercises for the targeted development of the middle and posterior beam of deltas. As you know, our deltas consist of 3 beams: front, middle and back. In most people, the anterior fascicles are overdeveloped in comparison with the middle ones, and the posterior ones are absent altogether. Bodybuilders are most interested in precisely middle beam since it gives width. Therefore, many people stupidly bomb them with swings of dumbbells to the side while standing or sitting. And this, in my opinion, is not entirely true! It is vital for rapid growth and fully developed all bundles of deltas to use the pull to the chin (broach) exercise.
Experiment with grip and torso bending for this exercise. But know:
The wider the grip, the less the range of motion will be.
The narrower the grip, the greater the range of motion and the trapezium engages.
Pick up something optimal + convenient (comfortable) for loading the middle and rear deltas. Perform 5-10 approaches with light weights in a pumping style (feel the burning deltas) and determine the position of the grip and trunk bend. This is a kind of experiment, you will try it once so that you do not waste time later.
This exercise is much more effective than dumbbell swings. Because it is a basic exercise + it is safer + of course it is possible to use the progression of loads (i.e. the exercise allows you to use large weights).
CONCLUSION: If your goal, and our goal is the fastest growth of deltas (shoulders), then first bench press sitting or standing (or alternative) + necessarily pull the bar to the chin. With this mixture, you are as efficient and productive as possible. swing their shoulders... No 100,500 sets of sideways dumbbell swings are even close to this mix.
Dumbbell swing
Exercise is isolating. It fits perfectly after the first two, i.e. press standing, pull to the chin and you can finish with swings. For beginners, this exercise is useless at first. But for the more advanced, swings are very effective. As I said, swings will help you finish off your shoulders after hard basic exercises.
There are three types of swings:
Front
Average
Rear
To train the front beams of deltas, use the dumbbell raises in front of you. But more often than not, there is no need for this, tk. the anterior deltas are very often overdeveloped in humans, because they work in all pressing movements. Nevertheless, if you need to focus on the front, I recommend that you perform this exercise with low weights and a large number of repetitions.
To train medium beams of deltas, use dumbbell swings to the side. Take dumbbells in each hand, lean forward slightly and extend your lowered arms in front of you, then lower your shoulders down in order to turn off the trapezoid. While moving, raise the trays higher than your wrists, i.e. unfold your arms correctly ( thumb below, and the little finger above). In general, swing to the side with your wrists slightly twisted so that rear part the dumbbells were higher than the front, then slowly and smoothly lower them down. Then repeat the movement.
To train the back beams of deltas, use the same exercise recommendations for the middle beams of deltas. The only difference here is to make a strong forward bend. That's all.
Effective workout program for fast delt growth
Bench press standing from the chest 2-3 warm-ups + 3-4 sets of 6-12 reps (working)
Barbell pull to the chin 1-2 warm-ups + 3-4 sets of 6-12 reps (working)
If you are already a more advanced athlete, you can add swings after the two main exercises.
Swing dumbbells to the side while standing 4-6 sets of 6-15 reps
P.S. If your back beam of deltas lags behind, then replace the last exercise (swinging dumbbells to the side) with swinging dumbbells in an incline for swinging shoulders.
Broad, pumped up shoulders are the main feature of a fit and athletic figure. The shape of the shoulders depends on the development of the deltoid muscles, which respond well to any load. Pumped up deltoid muscles able to increase the width of the shoulders to such an extent that an ordinary person looks like a professional athlete.
Organizing workouts to build your shoulders
Preference should be given to basic exercises that allow you to work out the entire delta at the same time. If you notice a lag in a muscle bundle, you need to engage in its individual study with the performance of isolating exercises.
The shoulders can be pumped up both in the gym and at home. However, you will need dumbbells and a barbell for this. You should be able to choose the weight so that in 1 approach you can lift the projectile at least 8-10 times. Only this way of training will increase the volume and mass of the shoulders. If you want to increase muscle strength, and not size, you need to work out with large weights. In this case, for 1 approach, there should be 5-6 repetitions.
Experienced trainers recommend that novice bodybuilders perform only 1-2 basic exercises... Basic exercises allow you to qualitatively form the deltoid muscle. After a while, you will need to add several isolating exercises - it all depends on the individual pumping of each muscle.
How to swing your shoulders
When performing any basic exercises, the muscles of the shoulders take an active part, activating strength and stabilizing the body position. Even when squatting with a barbell, the deltoid muscles are involved in the work, as they support the weight. This applies to dips and pull-ups.
Each bundle of deltoid muscles activated when executing various exercises. Part of the middle beam and the entire front beam are responsible for the bench press exercises, and the back delta and the back of the middle beam are responsible for the pulling exercises. 
How often should you do exercises to build your shoulders?
If you have a standard training program and visit the gym 3 times a week, then it is not at all necessary to do a separate workout for the shoulders. You just need to perform 2 exercises - one basic with a barbell and one isolating with dumbbells. A separate workout for the shoulder muscles is distinguished experienced athletes who have been involved in bodybuilding for a long time and want to pay special attention to their shoulders.
Swing dumbbells to build shoulders - is it worth the risk?
Delta is quite easily injured. The peculiarity of the structure of the human body lies in the fact that the delta is included in almost all exercises and performs quite complex work - it activates or stabilizes the mechanism. It should be noted that the more complex the mechanism, the easier it is to break it. This is why shoulder injuries are so common. Our deltas are not designed for the kind of exercise like dumbbell swings. Yes, it is very effective exercise but you are putting your shoulders in great danger. If you will be them load heavily, you can injure. 
Barbell Rows to the Chin to Build Your Shoulders
This exercise is basic as it involves several joints and muscles. If you want to pump up the rear deltas, try to keep the grip width slightly wider than the shoulders. To pump the trapezoid, the grip width must be narrow. 
How to build shoulders - standing shoulder press
Professional athletes find this exercise to be the most effective. The bar is taken at a distance slightly wider than the shoulders. The barbell rises from the chin area, without straightening the elbows. All approach exercises should be performed without pause at the top point. 
How to Build Your Shoulders - Seated Dumbbell Press
This is a good alternative to the standing shoulder press. The seated dumbbell press is a basic exercise. This exercise is quite difficult, since it involves a large number of muscles that stabilize the vertical position of the dumbbells. 
How to build shoulder muscles at home
At home, pumping up your shoulders without special equipment will not work. You can, of course, do push-ups and pull-ups, but this will not give the expected effect. To build up your shoulders at home, you will need 2 collapsible dumbbells weighing 20 kg and a barbell with pancakes. Only if you have such equipment will you be able to perform the above exercises.
The muscles of the shoulders are partially loaded during the performance of basic exercises on the arms and back, but this load is not enough for their high-quality and rapid growth. Only training will help to work them out properly, at the beginning of which the shoulders will be loaded in a complex manner, and then - in isolation.
If you are trying to build shoulder muscles, it is mainly about increasing the volume of the deltoid muscles. Due to the complex mechanism of operation, deltas cannot be given the same serious load as, for example, on pectoral muscles... When isolating the muscles of the shoulders during exercise, remember to increase the load gradually. It is important not to overdo it to avoid injury.
How to swing your shoulders
Seated Dumbbell Press
An exercise that can be safely advised for beginners or those who are just concerned with the volume and strength of their shoulders. It is also quite suitable for warming up muscles before doing more difficult exercises.
Bench press standing
A classic exercise for pumping the deltoid muscles, the implementation of which is fundamentally important for the harmonious development of the muscles of the whole body. It makes it possible to implement the principle of load progression.
Standing Chin Row
Loads the trapezius, anterior and middle deltoid muscles. Moreover, the wider the grip, the greater the load is transferred from the trapezius muscle to the deltas.
When performing the exercise, the back should be flat, the elbows lead the movement. Do the deadlift slowly, properly feeling and working out the deltas and trapezoid. At the top, your elbows should be above your shoulders. After that, just as gently and slowly return the bar to the lower position.
Rises (swings) of dumbbells through the sides while standing
Exercise for advanced athletes. Tilt your body forward slightly, lower your shoulders as low as possible. Thumbs up when doing the exercise, they should look down. Swing with great care so as not to injure the deltas.
Wide grip pull-ups
The deltoid muscles are used in a complex manner. In addition to deltas, it will load trapezius muscle and arm muscles.
Pumped shoulders make men look bigger and more attractive. Competently applied efforts in the end will pay off 100%. Train and achieve your goals.
Mighty male shoulders will always be in the eyes of girls and women a symbol of masculinity, mighty strength and reliability. Each of us has heard the expression "lean on a man's shoulder", "take cover behind a wide man's back" and many others. The pumped up muscles of the shoulder girdle, unlike the others, will always be visible under any clothes and your work will not be left without the attention of the fair sex. If you need to work on your shoulders so that they are worthy of the best epithets, then we suggest you read our article on how to build shoulders at home.
First of all, let's remember what the back muscles are made of and what you have to work with. As you know, the muscles of the shoulder girdle are composed of two main muscle groups: trapezius and deltoid. The trapezius muscles are trapezoidal and descend from the back of the neck to the middle of the back. The deltoid muscles or deltas are triangular in shape and located at the top shoulder joints hands. Consist of three parts called front, side (middle) and back deltas. Professional bodybuilders put equal emphasis on each of these parts in their workouts to build perfect shoulders. How to quickly build shoulders at home... To build perfect shoulders at home, you can start with handstand push-ups with your feet against the wall. For this exercise, you need to place your palms shoulder-width apart and about 15 centimeters from the wall. After that, lift one leg, make a push with the other, touch the walls with your feet, taking an emphasis with your hands in a standing upside down position. Start pushing up off the floor.
At first, you may need the help of a partner to learn how to independently enter the push-up position. Do not perform this exercise if you suffer from any brain dysfunctions, as during this exercise there is a large flow of blood to the head.
How to build shoulders on a horizontal bar.
We have already mentioned in the article that pull-ups on initial stages can help you build your shoulders. Wide, straight grip pull-ups and head-pull pull-ups work best on the shoulders. To complicate the pull-ups in the future, you can use weights.
How to build shoulders with dumbbells.
For those who are seriously thinking about the question of how to quickly build up the muscles of the shoulders, you can not do without the use of exercises with dumbbells.
Exercise number 1.
Lifting dumbbells to the side.
Exercise for lateral deltas. The front deltas and forearms are partially loaded.
Take dumbbells, stand up straight, feet shoulder-width apart. The arms should be slightly bent, palms facing each other. Raise the dumbbells in an arc to the sides until they reach shoulder level. Hold this position for one second and lower. Repeat the required number of times. You can do this exercise on a bench. This will isolate the deltas more and concentrate the load on them.
Exercise number 2.
Lifting dumbbells forward.
The exercise develops the front deltas. Take dumbbells, stand straight, feet shoulder width apart. The arms should be slightly bent, palms facing the legs. Raise the dumbbells in an arc forward until they reach shoulder level. Hold this position for one second and lower. Repeat the required number of times. You can do this exercise on a bench. This will isolate the deltas more and concentrate the load on them.
Exercise number 3... Lifting dumbbells from a lying position on your side. Develops lateral deltas. Take a dumbbell in one hand and lie on the floor or bench. Lift the dumbbell with a slightly bent arm.
How to quickly build shoulders with a barbell.
Despite the fact that few people can afford to equip their home gym barbell, working with it is extremely effective for the shoulders and our story would be incomplete without considering exercises with it.
Exercise number 1.
Seated barbell press. The front deltas and partially triseps work. Sit on a bench. Take the barbell behind the bar with a grip one and a half your shoulder width apart and lock it over your chest. Raise the barbell over your head and lower it to the starting position. Repeat the required number of times.
Exercise number 2.
Bench press from behind the head while sitting. Mainly middle delta... It is performed similarly to the previous exercise, only the barbell is raised from a position behind the head, and not above the chest.
Exercise number 3.
Raising the bar forward. Exercise engages the deltoid muscles and upper part muscles of the chest. Stand straight with your feet shoulder-width apart. Take the barbell by the bar with an upper grip slightly wider than your shoulders and hold it down at your hips. This is the starting position. Raise the bar to chest level and return to its original position. Repeat.
In the article about how we talked about how to effectively work out muscles. Do two warm-up approaches with weights 30-35% less than workers and the last third of your working weight to create maximum load on the muscles in order to cause them a state of hypertonicity, ensuring subsequent muscle growth while maintaining proper rest and nutrition.
These are basic beginner exercises to build up your shoulders. Try them with safe weights, gradually increasing the intensity of the loads and after a while you will become the owner of powerful shoulders.
