The best exercises for massive shoulders | Awesome Body
Shoulder width is appreciated both in the male, and with the fair sex. Male population is important because it forms the highest point of that famous athlete X shape. On the other hand, women shoulder width obtained the illusion of a slim waist, so that the body gets the typical feminine hourglass shape in which the narrowest part of the waist, and the body of it spreads upwards and downwards (in one of the following articles will be covered and the bottom part).
Unfortunately, the shoulder width is largely determined by bone structure, namely the length of the collar bones. A positive development is that there is something we can expand, and that the deltoid muscle. The most dramatic effect on the width of the shoulders will, therefore, have developed the outside of the deltoid, and will contribute to the overall image and other developed parts of the shoulder girdle.
Deltoid muscle consists of three heads: anterior, middle (or lateral side) and back. According to recent divisions there are seven parts of the deltoid muscle (Poliquin). In any event, it is almost impossible to do training that includes presses, and training with the withdrawal, without activating a part of the deltoid muscle. Some go so far as to opinions in the deltoid muscle should not do separately train.
I personally believe that only use deltoid as helpers in training the chest or back is not activated and does not encourage the growth side sufficiently, but the specialized training necessary shoulders.
Before we start with the very selection of exercises, it should be emphasized that the shoulder joint because of its spherical shape (mobility in all directions), very poorly protected. Therefore, it is very easy to overload or even a bad choice exercises and improper technique execution lead to injury.
After an adequate warm-up and stretching the shoulders, moving with the training …
The shoulder thrust is an exercise that can be performed with dumbbells or a bar, and there are also variants with other props such as Kettlebell, then the machines for shoulder thrust, the Smith machine, etc.
With the bar this exercise can be performed so that the bar down behind your head, or in front of the head (when talking about military press-in). Thrust can be performed sitting or standing. This exercise, that movement can be considered as basic exercises for the shoulder where they activated all three deltoid heads, especially the front head.
Particularly effective embodiment the push-press, wherein a thrust in use and support legs as just before going into half squat thrust. If you do not misuse the help of leg, this way we can maximally stimulate the shoulder belt.
Another combination that I would mention the following: First, make a series of thrust from a seated dumbbell; then immediately followed by a series of standing thrust without changing weights; and at the end without a break, to do with the cancellation of the same series of dumbbell push-press. Try it!
Video presentation of performing shoulder thrust can be seen here.
This exercise is what Americans call the “bread and butter” for the width of the shoulders. Since the vast majority (if done properly) affects secondary (side) deltoid head, directly affects the width of the hull when we look at it from the front or rear. Exercise is all the more important that all parts of the deltoid participating in various push and pull, side shoulder at least part stimulated.
Lateral raise can be performed standing or sitting. If it is done sitting, we will be able to use significantly less load than the standing version, but we so much more direct hit part of the deltoid that we want because the movement is much stricter. Except with dumbbells, lateral raise can run on the machine, or using cable or elastic bands.
The exercise can be performed and one-hand, and in particular the effective way in which performance is the body tilted to the side. Thus, we get a bigger load on the deltoid in the uppermost position of the movement, but one should be careful because it also means changing the natural curves of force that has deltoid and possible injury. The same situation when we tilt, and use elastic bands.
Video display performance lateral raises can be seen here.
This exercise affects almost isolated only rear deltoid head that is essential to look at the shoulder side view. It is essential, however, that the effect of exercise does not destroy the wrong movement. The movement would, in fact, should be only in the shoulder joint although in many exercisers know how to see the final part of the movement combine blades, which naturally activates spinal muscles.
Strictest movement we get when exercise is performed by sitting on the bench. So, sit on the edge of the bench and leaned forward so that our front fuselage entire execution time in contact with the upper thighs. From that point on only the shoulder joint raise the arm holding them all the time movement at right angles to the trunk. This means that the uppermost point elbows lateral movement of the shoulder (not at an angle towards the rear!).
The exercise can also be performed standing bent or lying face down on the incline bench.
Standing rowing (upright barbell rows)
This is an exercise in which they are primarily activated lateral delts, and participate as helpers front delts and trapezius muscles together with the rotator cuff. We grasp the bar with shoulder width or slightly narrower and we pull your elbows up until the bar reaches the chin. Elbows whole time water movement, ie the highest point.
Video display performance standing, vertical paddling can be seen here.
There are numerous variations of the typical exercises for the shoulder. Here below a few more exotic, yet effective exercises …
We sit on the edge of the bench, holding the weights so that the dumbbells at shoulder level, palms facing us, and the elbows are in a position lower than the palms. From the starting position, we raise the weights simultaneously rotating the wrist outward (pronation). In the final (top) position palms face away from us. Reverse path in the eccentric phase of the weights back to the starting position.
As the name suggests exercises, designed it himself, Arnold and reportedly claimed that it is the best exercise for shoulder he knows.
Video display performance Arnold’s thrust can be seen here.
Exercise is the name given by the first Mr. Olympia, Larry Scott which is struggling with a shoulder width and is therefore particularly devoted to them.
We begin with a dumbbell in polusupiniranom position (palms facing each other), and the humerus (upper arm) is directed forward in relation to the body. From that point on the upper arm while pushing up and back, stopping at about 3/4 trajectory compared with conventional shoulder thrust. In order to maintain the tension in the deltoid, and minimize the triceps, tilt weights, so that the little finger in a position higher than the thumb.
It is important to concentrate on the fact that we pull the arm as much as possible in the back while stretched out his elbows. In the final position of the hands slightly above your head.
This movement also has elements of lateral raise (modified), so given that and the direction of movement very well activates the external (secondary) and rear deltoid head.
In the end, a few more facts about the deltoid muscle, which will help in the planning of more effective training. It was found that the deltoid muscles made of sporookidajućih fibers which allows them pretty quick recovery. Therefore it is necessary to “attack” more often, that requires a higher frequency of training. They can train up to three times a week.
Training shoulders is made for so-called. trisets. Thus, the three exercises that are performed in a row without a break form a series. After such series follows a pause of 2-3 minutes and repeat the same thing for another 2 to 3 times.
Personally, I am flexible training in which a slightly higher weight and a smaller number of repetitions make several batches of a shoulder thrust (military, with dumbbells or Smith machine).