An important component of an attractive male figure is broad and muscular shoulders. You can achieve this by performing special exercises for working out the deltoid muscle. You can train both in a fitness center, as well as at home. The main thing is to adhere to the rules of the classes and the technique of performing the elements.
Rules for shoulder fitness workouts
In order to properly pump the right shoulder muscle, you need to train all of its bundles – front, middle and back. In doing so, it is necessary to observe the following rules for conducting fitness classes:
- Give an even load to all bundles.
- Pay more attention to basic exercises.
- If one of the bundles develops worse, you need to put extra stress on it by doing isolation exercises.
- Use a load-bearing device such as dumbbells and barbells.
- Start with the minimum weight to practice technique.
- Choose such a weight that it is possible to perform from 8 to 12 repetitions of the element. In this case, the last repetitions should be performed with force, but without harming the technique.
- To begin with, performing a few basic effective exercises is sufficient. As the muscles grow, you will see what should be tweaked.
- When doing the exercises, it is important to make sure that it is the shoulders that feel the load. If the back or hand muscles are working, then something is wrong and the technique needs to be revised.
- Be sure to warm up the muscles before the main set.
- You should pay attention not so much to the weight and number of approaches and reps as to the regularity of the workouts. It is desirable that specific muscles should be involved in training at least twice a week.
A set of effective exercises for the delts with a barbell
The following effective exercises for the delts are performed with a barbell:
- Standing press.
Stand up straight, spread your legs shoulder width apart. Grasp the bar with a straight grip and raise the projectile up to chest level. Extend your arms with the projectile strictly upwards, hold in the upper point for a couple of seconds, and lower it back down to your chest. Lift the projectile on an exhalation, lower it on an inhalation. Movement of the arms is slow, without jerks. To avoid injury, it is necessary to bend the back a little in the lower back. This exercise engages all the delta bundles, but the main emphasis is on the middle one.
- Head Press.
Sit down, arch your back slightly in the lower back, take the projectile with a wide straight grip and place it behind you at the level of the neck. Extend your arms with the projectile upward and slowly return to the starting position. Exhale – lift the barbell, inhale – return to the starting position. The exercise engages all the arms.
- Sitting press.
Combines the first 2 exercises. Sit down, grab the barbell with a wide straight grip and place it at chest level. Straighten your arms up and return to the original position.
- Lift the projectile to the chest.
Standing, grasp the bar with a straight grip (slightly narrower than shoulders) and hold it in front of you with hands down. Lift the projectile up to the level of your chin, taking your elbows strictly to the sides. Hold for a few seconds in the upper point and take the starting position. Your neck and back must form one line, don’t bend over. Don’t turn your head to the sides. The projectile must rise above the shoulder girdle. This exercise allows you to pump the middle section of the deltoid muscle, as well as the trapezius.
You can perform these exercises in 5-6 approaches. The rest between them should not exceed 2 minutes. As soon as it becomes difficult to observe the technique of performing the elements, it is necessary to finish the set.
Exercises for the delts with dumbbells
In the arsenal of every health fan who prefers home fitness, there is a pair of dumbbells. With them you can perform no less effective exercises:
- Press.
Sit on a chair with backrest, back straight, legs shoulder width apart and bent at right angles. Keep your head straight and look straight ahead. Holding the projectiles in your hands, bend at the elbows, turning the palms of your hands forward. Dumbbells at ear level. Keep hands and elbows in the same vertical position. Straighten your arms up, touching the dumbbells together at the top point. Hold the position for a couple of seconds and then gradually return to the starting position. Arms must be raised and lowered synchronously. Don’t arch your back.
- Back Press.
To perform this fitness element, take dumbbells with a smaller weight. The starting position is the same as in the previous exercise, but the hands with the equipment are turned with the palms facing you. Straighten your arms up and at the same time turn them with palms facing away from you.
As you return to the starting position, turn them towards yourself. Do not straighten your elbows up to the end. Hold the position for a couple of seconds in the up position. Do not linger below. Movement and turning of the hands is smooth. The speed is the same in either direction of the arm movement.
- Arm Lift.
Stand up straight, take the projectiles in your hands and lower them at the seams. Tilt your body slightly forward. Raise your arms in front of you (shoulder width apart) to chest level. Elbows slightly bent. At the end point, the outer part of the hand should be slightly elevated.
The load should be completely on the shoulder girdle, which will pump the lateral part of the deltoid muscle. This exercise is not a basic exercise. Any violation of technique may lead to a shift of load to other muscles, from which the effectiveness of training will decrease.
- Arm extension in the incline.
Holding dumbbells in your hands, bend your torso forward below hip level. Lower your hands in front of you. Spread them out to the sides, raising them as high as possible and holding them for a while at the top point.
It is also important to make sure that in the upper point the hands on the thumbs side are tilted slightly forward. The movements are smooth. Rounding the back can lead to injury, so you should strictly monitor its position. At the same time, its lumbar part should flex slightly. This exercise provides an opportunity to work the rear delta.
- Dumbbells can also be used to perform the first exercise of the barbell set.
The number of approaches and reps depends on the ability to perform the technique well.
It is possible to achieve good results only with the help of dedication and regular training. The elements for pumping the shoulder muscles must be included in the fitness program of those who want to have an ideal athletic figure.
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