How to pump your shoulders on the horizontal bar and parallel bars: TOP exercises for pumping

Good day, in this video we will look at the best exercises for shoulders in outdoor conditions. If you do workout, then you probably know how difficult it is to pump up your shoulders by working out only on the horizontal bar and uneven bars. Therefore, you cannot do without good exercises and an understanding of the principle of training the deltoid muscles.

Why do you need to train your shoulders? First, the shoulder joint itself is complex and easily injured, as it is involved in many exercises, including pull-ups and push-ups. Secondly, it's appearance. The general perception depends on the width of the shoulders, because broad shoulders and a narrow waist are the standard of a male figure.

The shoulders themselves consist of three beams :

Anterior beam (frontal);
Medium bun (side bun, gives width to the shoulders);
Posterior bundle (lagging behind in most;

Due to their complex structure, the deltoid muscles are neither a pulling nor a pushing muscle group, since the shoulders can both pull and push. Therefore, there is no one exercise that would evenly load all the bundles. In this case, to train the shoulder muscles, you need to use different exercises that would train different bundles.

There are so-called basic exercises, where several beams are used at once, as well as isolating exercises, in which the work is aimed at a specific beam. You should always start training with basic exercises and end with isolating exercises. Beginners can use two exercises, but experienced ones can increase to 3-4 exercises. Now let's look at all types of effective exercises with rubber loops, as well as without any additional equipment.

General recommendations

In classes, it is important to observe technique, not the number of repetitions. The delta is especially difficult to pump, so the exercises must be performed correctly:

When performing a task, it is important to maintain rhythm; the rhythm of exhalations and inhalations is of great importance.
The load should increase gradually, there is no need to overstrain the muscles.
Classes are recommended in the morning, as the muscles are better developed in the first half of the day.
When exercising, you need to provide the body with the right nutrition and regimen: you need to drink enough water, sleep the recommended number of hours.

Alexander Shestov

TRX Certified Trainer

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Special clothing is needed when training outdoors, especially when weather conditions are unfavorable.

Common mistakes

Beginners often make mistakes that negatively affect the final result. Breathing should be uniform: while inhaling, take the starting position, and exhale air at the greatest load.

Voluntary breathing does not allow her to perform a sufficient number of approaches; the girl gets tired quickly. Hand movements should be smooth. During training, the elbows are not fully extended. Sudden, jerky movements increase the risk of injury to bones and joints.

You should not overstrain muscles that are not worked during training. The abs, legs and neck should be completely relaxed. They are stressed when necessary. Weighting agents are not recommended for beginners. In this case, there is a high risk of injury to muscle and bone tissue.

Set of exercises

Bars are ideal for working your biceps, triceps, and chest muscles. Here you can understand how to pump up your shoulders on the uneven bars. The pull-up technique is as follows:

Position on the apparatus with arms fully extended, legs bent and crossed at the knees. The torso must be kept straight, maintaining balance.
Inhale, bend your elbows and lower yourself all the way, staying in the lower position for several seconds; this state will allow you to pump up your deltoid muscles.
Return to initial state.

Improper repetition technique can damage the shoulder ligaments. Dips are not suitable for people with joint problems.

Friday

After yesterday's load, it would be logical to conduct an easy lesson, which is what we will do.

Let's start with standard push-ups, arms width - shoulders;
The next push-ups are essentially the same, only, firstly, already on the fists, and secondly, the elbows should not leave the body during the process;
The third push-ups for today are narrow. Place your palms on top of each other so that they form something like a rhombus;
Press – we perform crunches, but only with torso turns to the sides to pump up the oblique abdominal muscles;
We also raise our legs while lying down - the lower abs also require attention;
We end the week with simple crunches all the way.

As you can see, everything is quite doable, and the effectiveness, believe me, is extremely high. Of course, it will not be possible to replace basic exercises with a barbell with a sports ground alone. But our goals are somewhat different - we are not chasing the title “Mr. Olympia”, but simply want a beautiful, toned, athletic, moderately pumped, strong body. Finally, watch a relaxing video of training on the uneven bars and horizontal bar. Don't be lazy, get busy. See you soon.

Alexander Bely

Pumping up on the horizontal bar

A narrow reverse grip is suitable for pumping up the deltoid muscles, since it is this group that takes on the greater load. How to pump up your shoulders and arms on the horizontal bar can be understood by the following stages of execution:

Hang on the crossbar, placing your palms with a reverse grip at a distance of about 10 cm.
Keep your body tense and your legs bent, which will prevent you from swaying.
Rise to the point of your shoulders so that your head is above the horizontal bar, lowering down smoothly.

The narrow straight grip is used by professionals. This exercise can pump up the front and middle deltas well. The execution scheme is as follows:

Sit on the horizontal bar with your hands narrow, but your palms should be facing away from your face.
It is necessary to rise smoothly and linger a little above the transverse. The pectoral muscles and shoulders should receive a significant load.
Returning to the initial state involves strictly holding the body vertically.

The task is dangerous for the joints, even more so than the previous option. Gloves are required here, and it is also recommended to use magnesium.

Pull-ups by the head allow you to pump up the entire upper part of the back muscles. Exercise can keep your body in good shape. The correct execution is as follows:

Hang on the bar with your arms and legs straight. To perform this you need a straight wide grip. In the initial state, the spine should be strictly under the horizontal bar.
An upward movement is allowed after a complete exhalation, until the shoulder blades join. The head should be close to the pipe, the crossbar should be somehow hooked with the back of the head.
The downward movement is slow, it is important not to throw your head back, and especially not to tilt it forward.

Beginners are unlikely to succeed in the training, as it is considered difficult even for professionals.

Shoulder anatomy

Shoulder training is a very important element of every bodybuilder's training program. The muscles of the shoulder region respond very well to stress. Within a few months you will be able to visually evaluate the first results. The main muscle groups of the shoulder girdle are:

We recommend reading: Tail with a pistol - pumping up your butt

The deltoids (deltoid muscles) are a key muscle group located in the human shoulder girdle. The muscle is quite large and has three main bundles: anterior, middle and posterior. You should work all the buns evenly so that your shoulders look symmetrical.
Trapezius (trapezius muscles) - this muscle group is located in the upper back. It envelops the human cervical region at shoulder level. The main function of the muscle is to rotate and bring together the shoulder blades, maintaining the position of the spine and neck.

Well-developed deltoid and trapezius muscles will help you avoid serious injuries in the spine and cervical region, visually enlarge the athlete's upper torso and maintain correct posture.

Incomplete pull-up range

This type of shoulder exercise on the horizontal bar and parallel bars is considered quite dynamic, suitable for high-quality pumping of the front delts. The execution technique is as follows:

Sit on the apparatus with your back arched in the lower back, legs crossed, which will give balance. Place your palms shoulder-width apart with a straight grip.
The upward movement is smooth, elbows bend at right angles.
In the upper position you need to linger for a few seconds and then return to the initial state.

Pull-ups are classic, so a large number of repetitions and approaches are allowed, for example 14-15.

Classification of grips

The horizontal bar and parallel bars are the most accessible exercise equipment, but it is important to consider the correctness of the equipment. It is necessary to pay attention to the stability of the structure, as well as the proportionality of the metal pipes to the athlete’s palms. For a better grip, you need to make sure you have anti-slip gloves. They will also protect your hands from calluses, which usually cause pain, which will lead to a reduction in training, which is undesirable. The method is not the fastest in achieving the desired result, and the training is aimed not only at strengthening the shoulders and arms, but the entire upper body.

Methods of holding on the horizontal bar are divided into:

straight;
back;
neutral.

There is also a division by width: narrow, medium, wide. The load on the muscles depends on the choice of one type or another; for example, biceps and triceps are worked faster with a narrow grip. You can pump up your deltoids with wide and medium pull-ups.

Pros and cons of pull-ups

It is useful to train on the horizontal bar, since exercise in the fresh air is more effective than at home, having a positive effect on the entire body. The obvious advantages of pumping on the crossbar are as follows:

availability;
it doesn’t take much time to practice;
complex elements are spectacular and attract attention.

There is only one negative quality of exercises on the horizontal bar - the deltoids here play the role of auxiliary muscles. The arms receive the main load, so to build up broad, manly shoulders you will have to train for a long time, perhaps a whole year.

Benefits of classes

The classic pull-up is a basic exercise in which the main load falls on the latissimus dorsi and biceps muscles. The deltoid muscles (shoulders) and trapezius are indirectly involved. Using low outdoor bars, you can do push-ups, pumping up your triceps, pectorals and deltoids. Developed lats and deltoids make the shoulders much wider and also form a V-shaped figure. People who do a lot of pull-ups boast toned biceps, forearms, and a broad back and shoulders.

Sports nutrition

It is impossible to pump up muscles without building materials, which must enter the body in a timely manner. The main thing in nutrition is to make amino acids, which are components of proteins. An athlete must consume protein foods in sufficient quantities. This norm is calculated based on body weight per day and is 1.5-2 grams per kilogram. To accelerate muscle gain, special sports nutrition is recommended, which includes:

protein;
amino acids;
creatine

Foods consumed daily should contain virtually no carbohydrates; it is important to reduce the amount of sugar. It is impossible to build an ideal body without a sufficient amount of vitamins and minerals. It is also important to drink the required amount of fluid: at least three liters per day.

Training table to pump up your shoulders:

Dips	12-16 times, 2-3 approaches
Push-ups with a narrow reverse grip on the horizontal bar	15 times, 2-3 approaches
Pull-ups by the head on the horizontal bar	8-10 times, 2 sets
Incomplete pull-up range	12-15 times, 3-4 approaches

To improve the training program, videos and photos on the topic are recommended.

Training principles

To make your training process more productive, you must adhere to the following principles:

Classes should last no more than an hour.
The optimal number of workouts per week is from 2 to 4.
You need to train according to a certain system. If you do not approach the training process seriously, then your results will not be serious.
To increase muscle mass, you need to work with additional weight. It should be such that you can perform no more than 12 repetitions per approach.
You must take a training holiday every 8 weeks. It should last a week. This will help the muscles recover better, which means they will grow much faster.

Possible harm from performing exercises on parallel bars and horizontal bars

It’s hard to find a more effective physical activity for the upper body. The exercise has long been used to train endurance and prepare athletes. Unfortunately, not everyone who wants to have a wide back and pumped up arms like in the picture can have this exercise in their arsenal. Pull-ups are not easy to do, and many people fail to learn them. If repetitions fail, it is better to replace pull-ups with other tasks: deltoids can be increased with vertical rows. It is worth understanding that proper pull-ups require time and other special exercises.

Older athletes who have not previously done pull-ups should also not exercise on the horizontal bar. The joints are no longer young, so any careless movements lead to injuries. Gentle tasks will help in strengthening muscles, preparing ligaments and joints. Exercises should be approached with caution, without feeling discomfort.

If you have ever had injuries to your elbow and shoulder joints, it is also better to put aside pull-ups; you should not perform the exercise through pain, it will not lead to a good result. Those suffering from back pain should also pay attention to other exercises; hanging on the horizontal bar will only increase the pain. If you experience discomfort, you should consult a doctor.

The high effectiveness of pull-ups on the horizontal bar and parallel bars has undoubtedly been proven, but there are no irreplaceable loads. With poor preparation, this physical activity can be easily replaced with another. It is worth remembering that the horizontal bar is a very useful exercise machine not only for adult athletes, but also for children; you need to get used to playing sports from childhood.

Ask your question to the coach:

Day No. 3 (deltoids, trapezius)

1. Vertical push-ups with legs thrown up against the wall

(start with a shorter range of motion and a lower position of your legs on the wall, or use the help (insurance) of a partner when squeezing your body up with your hands).

2. Raising the body up from a lying position

(don’t lift your pelvis, legs are slightly bent at the knees and your heels rest on the floor, strain your abs as much as possible, as it becomes easy to do more than 20 times in a set, take weights in your hands).

3. Push 2 kettlebells from the chest

.

4. Kettlebell row to the chin

5. Shrugs with kettlebells in lowered hands

(raise your shoulders up as much as possible and press the trapezius at the end point of the movement).

6. Plank

(from 60 minutes or more).

Warm-up

Warm-up is a very important step before every workout. In this case, it is necessary to warm up the shoulders and minimize injuries. For 5-10 minutes, perform simple warm-up exercises in the starting position - standing on the floor:

Dumbbell swings

Dumbbell swings allow you to “target” your deltoids. In the first months of training, most beginners cannot perform this exercise correctly, although in essence it is one of the most effective ways to “finish off” the deltoids after heavy basic exercises. In the hall you can see 3 options for performing swings:

front;
average;
rear

Raising dumbbells in front of you best develops the front deltoids. As a rule, performing this exercise is not necessary, since the front beam works with all types of rows and presses. If you still want to make this part of the delta larger, then using small weights in parallel with a large number of repetitions will be the best option for such training.

The middle beam is best loaded with swings from the sides. However, remember: firstly, it is advisable to lower your shoulders down in order to exclude the trapezoid from the work. Secondly, tilt your body slightly forward, making the exercise easier. Third, try to keep your elbows slightly higher than your wrists as you move.

Finally, to pump up the back bun, perform the exercise in a similar way to the previous option, but bend lower forward.

How to organize training correctly?

The decision to pump up your shoulders does not arise out of nowhere. Either someone persistently recommended this to you, or in the process of working on yourself you felt that not everything was okay with this zone. In the first case, the most logical option is to start going to the gym. And you will definitely need a trainer who will assess your initial condition, set priorities and recommend a course of effective shoulder exercises.

If you are not new to sports, an instructor is not necessary: you will be able to develop a training plan yourself. It doesn’t matter where you train – in the gym or at home. The main thing is to have access to the necessary athletic equipment.

And don't forget the three principles of effective training:

regularity;
continuity;
progressiveness.

In other words, classes need structure. Let the interval between training days be long but stable. The training process itself must be continuous. If you have allocated 1 hour for yourself, then you cannot take unplanned breaks during it. It is important to gradually increase the load, but at the same time maintain proper technique.