10 best exercises on the shoulders
It so happened that the courageous figure implies broad shoulders. It really looks good, man. On the one hand, you look stronger. On the other, the waist seems to have, and a narrow waist and broad shoulders — it fit peasant silhouette. Anyway, spotty be — not the greatest pleasure. So today we will tell you about the best exercises for shoulders. For a start — some General recommendations.
Rejection of the exercises for isolated muscle groups
Somehow, all fitness enthusiasts are sure that exercises for individual muscles was of no avail. So, what I share is the belief: it is true that muscles need to train all together, it brings benefits but also exercises specific muscles also must be present in proper exercise. Shoulders generally in three parts: front, side and rear, and it is difficult to affect from all of them. Therefore, when working on strength and size of shoulder, turn a workout in isolated exercises targeting specific muscles.
Concentrate on the exercises
This is the kind of bro-science: many fitness pros say that a very important connection between your mind and muscles. That is, you should not just exercise, but to focus on them, to feel his shoulders and the tension in them. Feel how the muscles tense and relax. This is important.
The most effective exercises
Just below I made a selection of ten exercises on the shoulders. I hasten to note: in nature there are hundreds and hundreds, and each of them is worthy of inclusion in training. But these are my personal favorites, which proved to be very effective and thus, I was pleased.
1. Bench press bar
Why: the bench press bar is considered the most effective exercise for the shoulders. If you compare it with other exercises, it the muscles grow the fastest.
How to do: grab the bar (palms on width of shoulders, under the chin) and pick it up. It is necessary to lift directly overhead until the elbows are completely straightened. Pause, then slowly turn the rod to its original position. The number of repetitions and sets depends on your fitness.
2. Press dumbbells from the shoulders while sitting
Why: it’s the same thing as with the bench press bar: this time-tested and effective exercise, through which the muscles grow and the bones do not suffer.
How to do: Take a pair of dumbbells and sit down on the bench. Speno straighten. Hold the dumbbells at shoulder height, palms face to face. When performing this exercise strengthens the back muscles and the press — a nice bonus. Raise your arms until your elbows won’t straighten completely, and then pause again, and lower it. Slowly no need to rush. Same story with the reps and sets.
3. Exercise from Arnold
Why: This exercise became popular because of the Arnold Schwarzenegger and firmly settled in the hearts of many fitness enthusiasts. If you do it right, the tension in the shoulders will be constant, and the amplitude of the movements is very favorable for increasing muscle mass.
How to do: Start as in the last exercise: sit on a bench and grab a pair of dumbbells. Now they need to hold at shoulder height, palms facing each other. Now lashibi hands, lifting them over your head until the elbows fully straighten. A pause, and then put the dumbbells until your elbows are bent at 90 degrees. In this position, turn your hands so that your palms will be facing you. In the original polozhenie!
4. Klokov Press
Why: the Exercise is named for our outstanding weightlifter Dmitry Klokov. A very valuable thing. When it is done correctly, it is an absolute thrill for the deltoid muscle, long and medial heads of the triceps. Needless to say, it is good for beauty and health.
How to do: Put a barbell on your back. Grasp the neck is very wide grip and lift the bar directly overhead until the elbows fully straighten. Pause, then return to the starting position.
5. Dumbbell bench press sitting
Why: Perhaps the most underestimated exercise for the shoulders in which there is exposure to both the front and back of the shoulder. In addition, it increases strength and muscle size, it is also helpful for the healthy functioning of the musculoskeletal system.
How to do: Take a pair of dumbbells and sit on a bench, back straight. Hold dumbbells in hands, arms down at sides, palms facing back. Straining your spine, try as high as you can shrug your shoulders, simultaneously pulling the dumbbells up. Once they reach the highest point, rotate your elbows and lift the dumbbells to the shoulders. Pause, then raise the dumbbells over your head until your elbows do not straighten up completely. Pause in the starting position. A quest, friend!
6. Exercise with inverted weights
Why: Kettlebell — my favorite shell for exercises on the shoulders. For some reason everyone thinks that the kettlebell is traumatic, but they train your deltoid muscles and increase their.
How to do: Grab a kettlebell by the handle and lift her upside down. So keep the weight at shoulder level, palm turned toward the midline of the body. Keep the spine straight and raise the dumbbell over your head until you bend the elbow. Pause in the starting position.
7. Lateral dumbbell bench press on incline bench
Why: This exercise is probably the best exercise for the lateral head of the triceps. But such exercises are not so much, dude.
How to do: Grab a dumbbell and lie on decline bench (the angle of approximately 30 degrees). Hold the dumbbell at arm’s length to the original position it was hanging down over the upper part of the thigh. Maintain a slight bend at the elbow and raise the dumbbell until the arm rises directly over the shoulder. Pause, then slowly return to the starting position.
8. Lifting dumbbells to the side from a sitting position
Why: a Very beneficial exercise for the lateral head of the triceps. It is a plus that the load on the spine is minimal, and you will be able to concentrate on the shoulders.
How to do: Take a pair of dumbbells and sit on a bench, with your back straight. Arms down at sides, palms facing the midline of your body. In the hands, of course, dumbbells. Arms slightly bent at the elbows and take the dumbbells to the sides until the arms are parallel to the ground. Pause, then return to the starting position.
9. The same from a standing position
Why: Incredibly well to support the functions of the shoulder in an appropriate norm, is particularly useful for the rear deltoids and upper back. Very hot suggest.
How to do: Take a pair of dumbbells stand up straight, slightly bend your elbows. For greater convenience, you can bury your head in something. Spine straight, legs slightly bent at the knees. The chest is almost parallel to the ground, elbows bent. Keep the same angle at the elbows, raise your arms outward and raise them so they end up parallel to the floor. Pause in the starting position.
10. Lifting weights with breast support
Why: When it comes to the rear deltoid muscle, it is difficult to find a more effective exercise. There’s tension and stabilization and the ability to focus on the deltas is a great option.
How to do: Take a pair of dumbbells and lie facedown on an inclined bench at an angle of 30 degrees. Bend your arms at the elbows about ninety degrees. Maintaining this angle, lift the dumbbell as high as possible. Pause and slowly return to the starting position.