Exercises to visually enlarge your shoulders. How to make your shoulders wider! Expansion of the skeleton. basic shoulder exercises

The answer to this question interests many men, and this is not surprising, because it is the width of the shoulders that gives the figure masculinity. And the fair half of humanity often pays their precious attention to this parameter. So, what advice can you give to young people who want to broaden their shoulders? In general, there is only one way to increase the width of your shoulders - to increase the size of the deltoid muscles. And now the good news - you can achieve the desired effect in just a few months, although very intensive training with properly selected nutrition. To do this you will need to study in gym at least three times a week, and create an individual menu. You can resort to using specialized protein (protein) mixtures.

First, let's create a training program to increase the volume of the deltas. To do this, we will need to “pump up” all the delta muscle bundles. Therefore, in this case, it is important for us that the exercises that will be included in the training have multidirectional effects. All training exercises you need to perform 5 approaches and no more than 8-10 repetitions.

1) Exercises for the outer deltoids
- pull the barbell with a medium grip (grip width approximately 40 centimeters) to the chin. If you use this exercise heavy weight, then the efficiency will increase noticeably. So, standing in the starting position - feet shoulder-width apart, hold the barbell in your lowered hands and begin to slowly lift the barbell to the upper chest level. We also slowly lower the barbell to its original position.

2) Exercises for the central part of the deltoid muscles
- one of the most effective exercises is dumbbell lateral raises. This exercise must be included in the training program to increase shoulder width. To perform this exercise correctly, you need to choose the right weight for the dumbbells - they should be heavy enough, however, but not so heavy that you have to use your core to facilitate lifting. Correct technique also plays an important role in achieving quick results.
Stand up straight, lower your arms with dumbbells, palms inward, along your body, then begin to lift the dumbbells to the sides to shoulder level. When lifting, bend your elbows slightly, this will reduce the load on your elbow joints.

3) Exercises for the back of the deltoids
– perfect for working out the back of the deltas next exercise- overhead barbell press. This exercise execute from sitting position, at the same time we place the barbell on special racks. Sitting on a bench, hold the barbell with a wide grip on the shoulders so that in the middle position a right angle is formed between the forearm and the shoulder itself. The press should be performed smoothly without sudden jolts or rolls.
Now about nutrition, in order to create a competent menu, you need to consult a specialist, since there are a lot of factors that can affect your diet. You can simplify the nutrition process by purchasing a protein mixture. You need to take it at the rate of 1 gram of mixture per kilogram of your weight.

Beauty criteria male body have their own standards. Outstanding and broad shoulders were and remain one of the main measures of attractiveness for a man. The width of the shoulders determines the proportions of the athlete's upper body. The larger it is, the narrower the waist looks. Consequently, the figure looks much more attractive. This is the reason for the high interest of those involved in building beautiful and relief body the most effective exercises for working out shoulder muscles.

The equipment used when performing shoulder exercises depends on the location of the training. In the gym it is best to exercise with a barbell, but at home it is much easier to use dumbbells. The latter have less weight than barbells, but you can also perform good and useful exercises with them.

The formation of the shoulder occurs with the participation of the deltoid muscle. It consists of an anterior, middle, and posterior bundle. To achieve proper development shoulder region, the load on all three beams should be absolutely uniform. This anatomical structure and affects the fact that it is quite difficult to train the shoulders. However, with some effort, the athlete can not only achieve the desired result, but also make the figure truly attractive.

The training is best composed of basic exercises aimed at engaging and working the entire delta. A separate bundle should be inflated only when the load placed on it was not enough and it began to lag behind the rest in development. In other cases, isolation exercises are not necessary.

You can train like gym, and at home. The main thing is that the athlete has equipment such as dumbbells and a barbell at his disposal. The weight is selected so that at least eight or ten lifts can be done in one approach. Using too much weight to give your shoulders definition and width is not recommended. Loads should be increased, that is, work with heavier projectiles, when main goal is to increase muscle strength. In this case, you need to lift the shells from five to eight times, perform four to five sets.

Beginner athletes are recommended to master and perfect the execution of one or two basic presses to the point of automaticity. They work perfectly on the deltoid muscle, providing an even load on the entire shoulder girdle. When it is sufficiently trained, it becomes noticeable which of the beams requires more work. At this stage, you can add isolation exercises to the training, which are chosen depending on which muscle group needs additional work.

List of effective shoulder exercises

The main exercise for working the shoulder muscles. Its main emphasis is on medium bun deltas. However, pumping of this area occurs with the active participation of both the anterior and posterior bundles.

Initial position:

stand straight, spread your feet shoulder-width apart;
Take the projectile with a direct grip and raise it to the level chest;

Performance:

lift the projectile, exhaling at the end point;
take a break;
slowly, inhaling, lower the barbell to its original position, that is, to chest level.

no need to take maximum weight;
your back should be slightly arched;
You can use dumbbells as an apparatus.

A basic exercise that is entirely aimed at pumping up the muscles of the shoulder girdle. Unlike the previous one, it is performed from a sitting position.

Initial position:

sit on a sports bench;
arch your back a little;
take the projectile with a wide grip.

Performance:

simultaneously with exhalation, lift the barbell, while fully straightening your arms;
while inhaling, lower the projectile behind your head.

The bench press must be performed smoothly, slowly, without jerking;
The exercise can be diversified by alternating lowering the projectile behind the head and towards the chest.

Ideal training for pumping up the deltoid muscle at home. It is not only effective, but also accessible, since it is performed not with a barbell, which not every athlete has at home, but with dumbbells. Exercises using this sports equipment Great for those who, for some reason, do not have the opportunity to work out in the gym, but want to pump up their shoulders.

The training really works and allows you to achieve the desired result. The main thing is to be ready to give your best, be patient, and show diligence. Perseverance should be demonstrated not by the number of approaches, but regular exercise. Otherwise, no significant effect will be achieved.

Initial position:

sitting on a bench with a back, keep your back straight and straight;
the chin should be parallel to the floor, the gaze should be straight;
keep the projectiles at eye level;
Extend your elbows, but make sure they are under your hands.

Performance:

exhaling, squeeze the shells up;
Without turning your hands, bring the dumbbells together at the top point;
hold for a few seconds;
inhaling, smoothly return to the original position.

hands must be moved in the same plane;
to avoid adverse effects on elbow joints, do not allow a sharp straightening of the arms at the extreme point;
It is strongly recommended not to bend back or bend your back.

This exercise has already become a classic in bodybuilding. Its effectiveness is beyond doubt. As is already clear from the name, this training was part of the mandatory training of Arnold Schwarzenegger, whose success in building sculpted and beautiful body Absolutely anyone knows, even those far from the world of sports.

Initial position:

sit on the bench, press your back to the back;
bend your knees so that they form a right angle;
spread your legs wide, place your feet as far as possible on the floor;
lift the dumbbells to neck level;
Bend your elbows at an angle of 90 degrees, turn your palms towards you.

Performance:

exhaling, squeeze the shells vertically upward, turning your hands outward with your palms;
make sure that your palms are facing forward at the extreme point;
stay late;
take a breath, return the projectiles smoothly to the starting position.

It is better to perform training with lighter dumbbells than for other exercises;
The elbows at the extreme point should be left slightly bent, and not straightened to the end;
The press must be performed straight, preferably without stopping in the lower position;
In order not to have an additional impact on the spine, acceleration and jerking should be avoided.

Another exercise that is great to do at home. The training is isolating. It is aimed at working out and pumping up the side of the delta.

Initial position:

stand up, lean forward slightly;
lower your arms with the dumbbells down.

Performance:

take a deep breath, spread your arms shoulder-width apart;
the back of the dumbbells at the most extreme point is slightly raised;
exhaling, gently lower your arms to their original position.

Cheating is unacceptable;
the entire load should be concentrated on the shoulders.

If there is cheating during the training, a completely different muscle group is involved. This reduces the result.

Aimed at working out the back of the muscles of the shoulder girdle.

Initial position:

standing straight with dumbbells in your hands, lean your body forward at an acute angle;
lower your hands down.

Performance:

taking a deep breath, spread the projectiles to the sides, raising them to the maximum possible height;
As you exhale, return your hands to their original position.

at the extreme point of lifting, the front part of the projectile should be slightly tilted forward;
You need to keep your back straight, but bend a little at the lower back;
You cannot round your back, as this can lead to injury.

Basic training, which is more aimed at working out the middle delta beam, but also pumps trapezius muscles.

Initial position:

standing straight, grab the barbell with an overhand grip, holding it down;
The distance between the palms should be about two fists.

Performance:

exhaling, lift the projectile to your chin;
hold the barbell in the most extreme position;
take a breath, return to the starting position.

elbows should be constantly apart and rise strictly vertically;
You cannot bend your neck and back, your chin should be horizontal;
when lifting the barbell to the chin, the bar must be raised above shoulder level;
the weight of the projectile should not become an obstacle correct execution exercises.

The best exercises for training shoulders - Video

Let's sum it up

To achieve the desired result, you need to include the proposed exercises in your regular workout and practice on a regular basis. Don't focus solely on exercise. You also need to remember about proper nutrition.

If space for home workouts is limited, dumbbells are the safest equipment. It is better to perform bench presses at the beginning of training, that is, when there is no feeling of fatigue. By following the recommendations given, combining both basic and isolating exercises on the shoulder girdle, each athlete will be able to give their shoulders ideal proportions and make their waist visually narrower.

How to increase shoulder width? A trivial question that millions of men face every day. And few people realize that the truth is hidden in the deltoid muscles. But this knowledge alone will not lead you to desired result. You need a thoughtful set of exercises and a balanced diet. The training will take about two months. At the end of this period you will be able to see the result of your work.

Over the course of a year of training, I managed to develop a complex that allows me to pump up my shoulders as quickly as possible. Certainly, great importance have your anthropometric characteristics. But I’ve been training for a year and a half now, and my experience proves to me that anyone can get pumped up. The main thing is to be persistent and approach this issue responsibly.

Theoretical part

The deltoid muscles make up the bulk of the shoulder and are divided into three types:

front,
rear,
lateral.

For achievement quick results you need to focus on exercises with the last muscle group. They work by internally and externally rotating the shoulders.

Biological age is of particular importance when creating a training schedule. For example, if you are under 20 years old, then it makes sense to focus on increasing the bone structure of the chest. After passing this milestone, growth bone tissue pauses and increasing shoulder width becomes possible only through exercises with the deltoid muscles.

Exercise and nutrition

If you are interested, how to increase shoulder width and you are under 20. Focus on pull-ups. You need to do pull-ups exclusively with a wide grip. The approximate number of approaches is about 4-6. Depending on your physical fitness. It is advisable to change the number of pull-ups. For example, start with 5 and end with seven or vice versa. Muscles should not get used to monotony.

Squats with weights are also good for widening your shoulders. During this process, hyperventilation of the lungs occurs. This promotes rapid growth of the chest. Do the first approach by taking three deep breaths before each squat; second - 4; third - 5. Catch your breath and immediately proceed to half-faiths. It is best to use a barbell. This exercise will consolidate the previously achieved results. The connection must be repeated twice. The complex is done once a week and is considered an addition to the main training.

Most deltoid workouts involve lifting dumbbells. In this case, the projectile must always be fixed at the extreme point of tension. The most popular exercises:

or a barbell
Lifting to the sides, forward and to the chin,

Try to do no more than four exercises during your workout. Better do less, but better. The number of approaches is standard 4-6 times. You need to train every other day. The diet should contain a lot of proteins (preferably plant-based) and a minimum of difficult-to-burn carbohydrates. The best foods for pumping up muscles:

cottage cheese (not fatty),
fish,
egg yolks,
chicken breasts,
turkey,
rabbit meat.

On the Internet you can easily find a table of foods including carbohydrates, proteins and fats. It is better to eat little by little, but often. Special attention focus on a variety of sports cocktails. If you are an ectomorph, then you cannot do without amino acids and other supplements.

The most important thing is to do the exercises correctly. This is the key to your safety and rapid growth! Remember that to increase volume, you need to exercise with more weight. The number of repetitions allows you to increase endurance and improve relief, but does not particularly affect the volume. Follow the recommendations outlined above and in 2 months you won’t recognize yourself.

3 basic shoulder exercises:

1. Barbell overhead press on a Smith machine

Perform the barbell overhead press in a Smith machine. This is much safer than free weights, and this machine will give you even and correct movements hands All that remains is to control the movement of your elbows. The elbows should be strictly in a straight line in the plane of the body. Your back should be kept straight, so place the back of the bench strictly perpendicular to the floor. Breathing is very important for proper performance in the gym. You need to exhale at the top of the press. If you start exhaling simultaneously with the start of the exercise, then in the peak part of it, you will not have enough oxygen. Accordingly, you will not be able to squeeze more weight. With this exercise you will use the middle deltoids, as well as the trapezius, triceps and anterior muscles. serratus muscle. When working to failure, ask someone from the audience to back you up - this way you will perform the approach better and safer.

2. Seated dumbbell press

The dumbbell press trains the front, middle, and very slightly rear deltoids. Hands with dumbbells go in one straight line, elbows strictly to the side along the body. A common mistake is the abduction of the elbows to the sides and the deflection in the lower back. Keep your shoulders level, without raising or lowering them. Take only those weights that you can squeeze without breaking your technique.

3. Barbell row to the chin

The barbell is taken with an overhand grip and pulled to the chin, while the elbows look to the side and up. For best result try to raise your elbows higher than the barbell. The load will go mainly to medium deltoids, then to the anterior and trapezius muscles. Perform barbell rows to the chin extremely slowly. Jerking can cause unwanted injuries. The choice of grip (narrow, wide) is a controversial issue. It is believed that wide grip less dangerous for shoulder joints.

3 isolated shoulder exercises:

1. Standing dumbbell lateral raises

The exercise is highly technical and requires correct technique. If the technique is incorrect, the dumbbell lift ceases to be an isolated load, because you turn on the trapezoid, and when swinging your body, you also use your legs. Therefore it is important to choose correct weight, which you can lift only due to deltas.

The shoulders should be lowered, the elbows reaching parallel to the shoulders. If they go higher, the shoulders will automatically rise and the trapezoid will start working. The little fingers should be at the top point.

To better understand the technique, beginners have such an association as “spill water from a mug.” Imagine that you are holding a glass of water in your hand, you need to spread your arms to the sides so that every drop is poured out of it.

This dumbbell lift can also be done with a block. Take 2 handles on different sides of the lower block and perform the exercise.

2. Reverse flyes in the Peck-Deck simulator

By doing reverse dilutions is an isolated load on the rear deltas, and this exercise also engages the muscles of the upper back.

Before starting your workout, adjust the Peck-Deck, set the handles to shoulder width, and raise the seat to such a height that your arms are in line with the floor when sitting on the machine. Move your arms as far back as possible, squeezing your shoulder blades together. As you exhale, bring your arms together. Your elbows should be behind your back; if this cannot be done, reduce the weight. The back should be stiff and straight. Slouching and swaying your body will lead to loss of efficiency and injury.

3. Raising your arms with dumbbells in front of you

Lifting dumbbells in front of you will perfectly work your front deltoids.

This exercise is performed standing, arms with dumbbells lowered until they touch the thigh. As you inhale, swing your arms with almost straight arms. The position of the dumbbells can be:

1) back of the hand up;

2) palms facing each other.

You can raise your arms alternately or simultaneously. Keep an equal distance between your hands! It should either be equal to shoulder width or slightly narrower. Do not use your lower back and legs to help push the weight of the dumbbells out. Also, do not lift the dumbbells above 45 degrees from parallel to the floor, otherwise the trapezius and serratus anterior muscles will become involved.

Don't rush to increase weight. In order for there to be a concentrated load, do not lower your hands to your hips, keep them in front of you and work in the upper part of the amplitude.

In order for you to better understand how to perform the exercises, we asked the famous Russian bodybuilder Alexander Fedorov to do a shoulder workout.

Shoulder training with Alexander Fedorov

Prepared by: Anastasia Kuzheleva