Effective shoulder exercises - basic and isolating

Getting bigger shoulders is just as desirable a goal for bodybuilding beginners as getting bigger biceps. Volumetric shoulder muscles make the back wider and give the upper body a V-shape. Don't forget that heavy basic back exercises also effectively pump up your arms (biceps, triceps and shoulders). It is the “base” that will provide you with more mass.

Split training program for gaining muscle mass

Back muscle training program - basic and auxiliary exercises

Four Biceps Training Strategies

When doing isolated shoulder exercises, you'll be lifting much lighter weights and increasing them more slowly than you would with compound exercises. But isolation alone is not very effective if the goal is muscle growth.

How often should you do shoulder exercises?

If you go to the gym 3 times a week, then you don’t need to devote a separate workout to your shoulders. 2 exercises are enough - one basic with a barbell and the second isolating with dumbbells. It may be necessary to dedicate a separate workout for shoulders if you have been doing bodybuilding for a long time, have noticed that your shoulders are “lagging behind” and want to pay more attention to them.

The deltoid muscle of the shoulder consists of three bundles:

• anterior bundle – responsible for raising the arm in front of you
• side bun – moves the arm to the side
• posterior bundle – moves the arm back

To work the deltas, basic (involving many different muscles) and isolating (the maximum load falls on the muscle being worked) exercises are used. Shoulder pressing exercises are considered the best and most effective.

How to quickly pump up your shoulders at home

Shoulders or, as they are also called in professional sports, “deltas” consist of three muscle groups: anterior, middle and posterior bundles. For the harmonious development of beautiful and broad shoulders, you need to work on all three groups. This workout is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. A set of exercises can be performed by men both at home and in the gym. No additional equipment required. All you need is any elevation (sofa, bench or exercise ball).

Read: A set of exercises for warming up

A SET OF EXERCISES TO PUMP YOUR SHOULDERS AT HOME

Duration of training

is 30-45 minutes.

The most effective shoulder exercises

Exercises to train shoulder muscles

Standing barbell press

The muscles of the whole body are involved. “This exercise works the whole body. It is very useful for strengthening skeletal muscles, increasing strength and endurance,” says James White. Start your workout with this exercise to warm up your muscles and tone them.

Seated dumbbell press

Put the barbell aside and pick up a pair of dumbbells. You will need them for the rest of the workout. Sit on a bench - this pose puts maximum load on the shoulder girdle. “What is important here is not so much the weight of the dumbbells, but the range of movement. You don’t have to lift the dumbbells high, you just need to feel the tension in your muscles,” says White. Shift the load from your legs to your shoulders.

Arnold press

The exercise is named after world champion Arnold Schwarzenegger. It is famous for its special rotational element at the end of the execution. This press is an advanced version of the dumbbell press, with it the V-shape can be achieved much faster. “This is a great way to do the press and the good thing is that you can adjust the position of the shoulder all the way up to the anterior deltoids,” explains James White. For those who don't know, the deltoids are the front of your shoulders. In any case, the next day you will understand what it is!

Lateral dumbbell raises

The slower you do this exercise, the better the results will be (and the more they will hurt, but this is normal). “Lateral raises are ideal for the middle deltoids. Most often they are done in this mode: less weight - more repetitions,” says White. Oh, this is a great exercise! You will love it by the end of 3 sets.

Bent over dumbbell swings to the sides

The muscles of the shoulders and back work. James White's favorite exercise. “This is one of the best exercises for the rear deltoids. Set the bench at a 45-degree angle and do the lifts with your head and chest toward your feet, so you can focus on the exercise without the distraction of maintaining your balance,” advises White. Very soon your shoulders will be the envy of others. Remember this - this is the best motivation!

Chin pull

Perfectly pumps the body. The elbows should be positioned higher than the arms to place the greatest tension on the deltoid muscles. The trapezius muscles are also involved here. To achieve maximum results, when performing this exercise, it is recommended to adhere to the principle “More weight - fewer repetitions.”

Front dumbbell raises

White recommends them as additional stress on the shoulders. “It's unlikely that after doing all the exercises, your shoulders will need extra work, but if you feel strong enough, then this exercise is for you,” says White. Let us repeat once again that when performing, the principle “more weight - fewer repetitions” is important.

Basic shoulder exercises

Overhead Barbell Press and Chest Up Press

video - barbell press up from the chest
The barbell press up is one of the best exercises for increasing the mass of the deltoid muscles of the shoulders.

Overhead barbell press

The main work is performed by the lateral and anterior delta bundles.

Technique:

• sit on a bench, place the barbell on your shoulders;
• chest forward, shoulder blades together;
• grip slightly wider than shoulders - at the bottom point of the forearms perpendicular to the floor;
• press the barbell above your head until your arms are straightened, while your head tilts slightly forward;
• slowly lower the barbell to the base of your neck and repeat the exercise.

If you want to reduce the load on your spine, perform the exercise while sitting on a bench with a backrest.

Barbell Chest Press

The barbell chest press shifts the load to the front deltoids.

Technique:

• When lowering the barbell to your chest, bring your elbows forward slightly;
• press the barbell up in the same way as when doing an overhead press - do not lean back or forward, your arms with the barbell are in the same plane as your body - perpendicular to the floor.

EZ-bar chin row

video - EZ bar chin row
Chin rows are best performed with a curved EZ bar or dumbbells. This takes extra stress off your wrists, and they will be in a more natural position during the exercise.

Technique:

• take the barbell with a grip slightly narrower than your shoulders;
• bend your elbows slightly;
• pull the barbell up using your shoulder muscles, trying to involve your biceps and triceps as little as possible;
• The shoulders are always higher than the forearms, the goal of the exercise is to raise the shoulders to parallel with the floor or slightly higher, and not to touch the chin with the barbell.

Shoulder training program

Let's look at an example of a shoulder training program under one microcycle. Before starting work, an active warm-up should be performed on all muscle groups of the upper body. This will help avoid injury and slightly improve strength performance. The program looks like this:

• Army bench press - 4*10;
• Broach - 4*12;
• Side swings - 3*10;
• Bent over arm raise – 3*10.

It is important to remember that any exercises should be replaced with the same type of movements. For example, it is not advisable to do the seated press and the Arnold press; these are the same type of exercises that need to be alternated week by week.

Also try to change the weights themselves in different microcycles. For example, one week perform pull-ups with a barbell and abduct your arms to the sides in a crossover, and the next workout, vice versa. This will allow you to constantly add variety to your training regimen and avoid muscle adaptations that lead to slower progression.

Isolated shoulder exercises

Standing lateral raises with dumbbells

video - standing raises to the sides with dumbbells
Standing raises to the sides with dumbbells is an isolating exercise for the middle bundles of the deltoid muscles.

Technique:

• stand straight, bend your arms slightly at the elbows;
• lift the dumbbells from the sides until your shoulders are parallel to the floor;
• The elbows need to be turned up (they will look at the ceiling), while the wrists and hands should be turned so that the little finger at the top point of the movement is higher than the thumb;
• slowly lower your arms and repeat the exercise;
• The arms are always slightly bent at the elbows.

Remember, in this exercise, your goal is not to lift the dumbbells as high as possible, but to bring your shoulders to a position parallel to the floor.

To ensure that the maximum load falls on your shoulders, do not swing your body and do not perform the movement due to inertia.

Dumbbell lateral raises on an incline bench

video - raising dumbbells to the sides on an inclined bench
Technique:

• lie on an incline bench face down;
• slightly bend your arms with dumbbells at your elbows;
• raise your arms up through your sides until your shoulders are parallel to the floor;
• do not throw your arms down, maintain muscle tension.

Seated dumbbell press

video - seated dumbbell press
The technique of performing the exercise is similar to the barbell up press.

Arnold press

The Arnold Press is one of the most effective shoulder exercises that targets the anterior deltoids.

video - Arnold press

Technique:

• take the dumbbells in your hands with your palms facing you;
• bend your elbows and press your shoulders towards your body (do not spread your elbows to the sides);
• press the dumbbells upward, rotating your wrists at the moment when your elbows are at chin level;
• lower the dumbbells down, rotating your wrists in the reverse order.

How to Organize Shoulder Training

Working on the deltoids requires proper planning. As practice shows, most gym goers do not approach the matter quite correctly, which is why they do not get the desired muscle growth and strength. It is important to understand not only the principles of constructing a training program, but also all the subtleties in working out each deltoid bundle.

Read also: How to pump up your shoulders

The first thing to start with is thinking through individual microcycles. Most often, the duration of a microcycle in bodybuilding is one week. During this period, it is optimal to perform only one training session on deltas. It is extremely important not to overtrain the muscles, otherwise their growth potential will be significantly reduced. Also, do not forget that individual heads are also used in exercises for other muscle groups. For example, the anterior bundle is actively involved in pressing exercises, and the posterior bundle is actively involved in pulling exercises. The middle one is used in exercises in which the arms are raised semicircularly from the sides.

In order for your program to be effective and not interfere with deltoid growth, you need to remember a number of basic rules:

• There should be only one full delt workout per week.;
• In one lesson, it is necessary to work out all three beams (there are also programs where the heads are divided into different days and included in the training of the back and chest);
• The middle bundle “loves” heavy exercises with large weights, while the back one is worked with isolating movements with small weights;
• In most cases, the back beam is considered the lagging behind, so working on the shoulders should begin with it .

Also, do not forget that it is advisable to do no more than 5 exercises in one workout. Two basic ones, which involve several beams, as well as one insulating one for each part.

How to pump up your shoulders on the horizontal bar: the good old method

The horizontal bar is an excellent tool for pumping up broad shoulders, and the exercise to achieve this goal is pull-ups. How to do it:

1. Grip – average. Pull-ups are performed slowly, without jerking, to the full amplitude, with maximum output at the top of the exercise. Performed until complete fatigue.
2. Reverse grip. A 90-degree rise is made, and then mini-rises and drops are carried out with a very small amplitude.

When the number of repetitions increases over time to more than 15, then you should do the same exercises, but using weights:

• With a backpack on your back
• With a weight tied to your feet
• With the help of a partner who can provide additional effort for the training athlete, holding his legs during lifting and lowering

When pulling yourself up, at the top of the exercise you need to squeeze your shoulder blades together and pull your shoulders back. It is advisable to keep your legs crossed and not help with body movements. The back should be straight.

If, when pulling up with a reverse grip, you place your hands closer to each other, then in addition to the shoulders, willy-nilly, a load is created on the biceps.

Wide-grip pull-ups are more suitable for pumping up the latissimus dorsi and trapezius muscles.

By and large, pull-ups provide more strength to the shoulders than mass. Nevertheless, by increasing the strength of the shoulders with a horizontal bar, you can put a greater load on them in other exercises and on machines, which will undoubtedly increase muscle mass.

Preparation for training

Performing strength exercises without following basic rules means exposing yourself to the risk of injury, and both muscles and joints can suffer. Any workout should be preceded by a warm-up of at least 15 minutes. Warm and stretched muscles listen better and perceive the load; beginners should increase it gradually.

After becoming familiar with the technique of performing an exercise, for example, when working with dumbbells, do not try to immediately grab a large weight. Start light, train for a month, then gradually increase the load. Otherwise, you may damage your wrists, joints and spine. In addition, there is a risk of muscle tension accompanied by pain.

It is better for girls to start by purchasing kilogram dumbbells, increasing the weight to 2.5 kg. When starting classes, it is worth remembering that you will get a more effective result by increasing the number of repetitions, and not the weight of the apparatus itself. Perform each exercise at least 15 times in three approaches, taking a break. The entire workout should be completed for at least thirty minutes.

It is recommended to select a complex for pumping up your shoulders based on which part you want to see more prominent. All exercises are divided into two groups: the bench press is part of the general exercises and the swing is part of a set of special training aimed at creating relief for a specific muscle.

The press is performed in standing and sitting positions. The equipment used is dumbbells, a barbell and special blocks that can be pressed from the chest and head.

To pump up the deltoid muscle, do swings, lifting weights in front of you. When building up the middle delta, the projectile is lifted through the sides; to form the rear delta, the exercise is performed in an incline position.

It is recommended to start classes with heavy bench presses, and when you feel tired, move on to various swings. This scheme is due to the fact that when starting training, a person has enough physical and emotional strength to carry out complex exercises. At the end of classes, the energy supply is depleted, and it is advisable to move on to an easier complex.

Leg workout

Basic leg exercises are squats and lunges. Squats can be either with the classic position of the legs (shoulder-width apart), or with narrow or wide ones. By changing your position, you engage different muscles, which will allow you to better work your legs. Again, you can use a backpack as a “weight.”

The most effective exercise options that work the buttocks and hamstrings are lunges. To perform this exercise correctly, you need to take a wide step forward with one leg and sit down, bending your knees. The knee of the front leg should be at an angle of 90%, and in no case should it “go” forward. Abs workout

Beautifully defined abs are the goal of almost every man who comes to the gym. But you can achieve the desired “abs” by training at home, because there are many options for working it out without iron.

Below I will give a few exercises that even a beginner can do. For a better understanding, you can find examples with pictures or videos to eliminate errors:

1. Crunches are one of the exercises that will work your upper abs well. To perform it, you need to lie on your back, bend your knees, and place your feet on the floor. As you exhale, lift your upper body off the floor, as if reaching for your knees. In this case, you do not need to rise completely from the floor - only the upper back. When performing, you should feel a burning sensation in the muscles under your chest.
2. Scissors – to perform it you need to lie on the floor and lean on your elbows. You raise your straightened legs to approximately a 45-degree angle and in this position perform movements with them that imitate how scissors work. That is, first spread your legs apart, and then cross them, alternating the leg that will be on top - first the left, then the right.
3. Plank – the effect of this static exercise has been proven by many athletes around the world. And, despite the fact that it seems quite simple, standing with emphasis on your elbows and toes is quite difficult. In addition to the abdominal muscles, it also “includes” the core muscles as a whole. To perform, you need to rest your feet and forearms on the floor - this is the basic version of the execution. You need to stand in this position for a minute, but at the beginning - just the maximum number of seconds. The back should be straight, make sure that the body does not “fall” down.

Barbell

Many men who want to pump up their shoulder girdle, but do not have the opportunity to go to the gym, are interested in the question - how to pump up their shoulders at home? Nothing is impossible, and with the necessary equipment at your disposal, in this case -, you can conduct effective training at home.

You can pump up your shoulders with a barbell by performing the following complex:

1. The military press is one of the most popular and most effective shoulder exercises. The exercise is performed in a standing position. Bend your lower back and take the apparatus. The grip is straight. Lower your elbows so that the projectile is level with your collarbone. Then lift the barbell overhead with your arms extended. Look only forward. Return to the starting position.
2. Overhead press. It is performed both in a sitting and standing position. This exercise builds the anterior muscles and triceps. Be sure to warm up before performing it. Execution: Take a comfortable position and grab the barbell. Straighten your body and bend your lower back. Slowly lower the projectile, then lift it up and straighten your elbows. Return the bar to its original position.
3. Pull up. An effective exercise that is performed exclusively while standing. Both deltoids and trapezius are pumped. Take the projectile with an overhand grip; the grip is narrow. Carefully bring the projectile to your chin, keeping your back straight. Return to the starting position from the top point.

To achieve your cherished goal, you need to train regularly, and also pay special attention to your diet.

• Increase your daily calorie intake.
• Eat at least 6 times a day, the last meal should be no later than 2 hours before bedtime.
• Eat as many quality protein foods as possible. The optimal time to consume protein is no later than an hour and a half after exercise. This promotes rapid muscle recovery and an increase in their volume.
• Before classes, it is useful to eat foods containing fast carbohydrates - rice, white bread, potatoes, chocolate or honey.
• Reduce your intake of saturated fat. They are found in foods such as pork, beef, lamb, butter and coconut oil, shrimp and lobster. Give preference to sources of fat such as red fish, vegetable oils, and lean meat.
• The amount of food consumed before training should be small, like an average breakfast.
• Drink enough fluids.
• To maintain the body in normal condition, eat food containing sufficient amounts of minerals and vitamins.

Contents of the article: Well-pumped muscles of the shoulder girdle can make the back visually wider and give the figure the appearance of the English letter “V”. This is exactly what a male figure should be, according to the prevailing concepts of the ideal of beauty in our society. At the same time, attention should be paid to the development of the muscles of the shoulder girdle not only for boys, but also for girls. This will make the shape of the female body more distinct and even.

Most girls don't want to have big muscles, which is understandable, but basically impossible. Very often, women are afraid to overtrain their muscles, not realizing that this is simply impossible without the use of sports pharmacology due to the physiological characteristics of the female body. At the same time, when training the muscles of the shoulder girdle, girls can focus on isolated exercises that do not allow them to gain a lot of muscle mass. Use light weights in this case. After reading this article, you will understand how to pump up your shoulders at home.

The difference between home shoulder training and the gym

The first and main difference between training at home and training in the gym is the conditions and abundance of sports equipment. For most powerful muscle groups, training at home is problematic, but some muscle groups can be trained without any problems. Shoulders also fall into this category. To train the shoulders with the main straight pulls in the gym, as expected, a rack for training or legs is used.

The principles of deltoid training are based on their characteristics. Shoulders should not be compared with such titans as legs, back, and chest. The shoulders are clearly behind them in terms of their capabilities, but on the other hand, the shoulders are clearly superior to the biceps and triceps. For example, the strength of the shoulders in relation to the chest is approximately 70-75%, the strength of the shoulders in comparison with the biceps is approximately 150%. The main feature of the shoulder muscles is, however, the ability to develop with direct pulls. Therefore, the shoulders should be classified as strength muscles (the strongest muscles), similar to the legs, chest, and back.

How to implement it into training

• Isolation exercises are always performed after technically difficult exercises, such as seated dumbbell or barbell presses.
• An equal number of exercises should be performed for each part of the deltas, unless, of course, each part is worked on a separate day. 2-3 exercises are performed per beam - for advanced ones, beginners can perform one exercise with an emphasis on each beam.

Example of delta training:

1. Front deltoid - a basic exercise, such as the Smith press at a 75-degree angle.
2. The anterior delta is an isolation exercise.
3. The middle delta is a basic exercise, such as a seated dumbbell press.
4. The middle delta is an isolation exercise.
5. Rear delta – basic exercise, overhead press.
6. The rear delta is an isolation exercise.

And also read: Rhino push-ups for shoulders → Bodyweight shoulder exercises → All shoulder exercises →

How to properly pump your shoulders at home without using dumbbells and barbells?

You can pump up your shoulders without iron thanks to any type of tension: isometric, isotonic and eccentric loads promote muscle growth and increase strength and endurance characteristics.

Exercising at home without dumbbells and barbells eliminates the risk of injury when working with heavy weights. However, do not forget about safety precautions, preliminary warm-up and cool-down. At the start, it is recommended to do no more than 15 repetitions of each exercise. As you level up, the number of sets can be increased to 3.

Deltas should be given 1-2 days a week. Indirectly, the deltoid muscles also work when pumping the chest and back. It is important to allow sufficient time for muscle rest and recovery, since new cells and fibers grow during the period of recovery, not stress.

Safety rules when pumping shoulders

Before moving on to intense and grueling workouts in order to create a beautiful shoulder line, it is recommended to strengthen the deltoids. Preliminary preparation will help avoid injuries and ruptures. According to statistics, injuries to the shoulder joint account for about 45% of the total number of injuries.

We pre-strengthen the deltas

Below are a few tips to help strengthen your deltoids and avoid injury:

» Warm-up. Various swings and rotational movements will help prepare the muscles for serious loads. It is recommended to also include an imitation of pull-ups in your warm-up routine. » Exercises must be performed smoothly and at a slow pace. » It is recommended to move on to complex exercises only after mastering the basic types of load. » Use of gloves. When working on the horizontal bar and uneven bars, it is recommended to wear special gloves that will reduce the likelihood of slipping off the bar. »Hitch. Finishing your workout with stretching will help relax your muscles and reduce the likelihood of injury.

What available tools should you use?

The following sports equipment will help you pump up your shoulders without a barbell:

» Expander » Elastic bands » Elastic loops » Bars » Rings » Crossbar » Fitball

How quickly can you see results?

Working your shoulders requires regularity. Increases in strength and endurance will be noticeable within 1-2 weeks. A beautiful shoulder line and relief require long-term training over 4-6 months. To achieve excellent results, you need to work hard for at least 8 months.

Exercises with an expander

There are several types of expander:

• wrist (rubber, metal);
• chest (with long springs and two handles).

In both cases, you can use your forearms, but the exercises will differ depending on the type of resistance band.

Carpal: you need to take it in your hand and just start squeezing/unclamping it as many times as necessary. For effective pumping, you need to bring your forearms to a burning sensation.

Chest: This one is a little more complicated. As in the case of the “seated wrist flexion/extension with dumbbells” exercise, you need to sit down accordingly, placing both feet on one handle of the chest expander, and grasp the other with both hands in the same way as in the case of dumbbells. You need to perform flexion and extension of the hands. You can use different grips.

Training intensity and frequency

Training should last at least an hour. It is best to plan several complexes for 80-90 minutes.

In order for the muscles to have time to recover, it is necessary to exercise no more than three times a week with breaks of two days.

The intensity depends on the desired result, initial physical fitness and health status.

Before your first visit to the gym, you should undergo a full medical examination to confirm the absence of diseases.

When performing relief training, the number of repetitions should increase by approximately 20-30% compared to the mass gain complex.

To increase shoulder width, you should pay special attention to the rear deltoids. You need to start with two sets of fifteen movements.

If the exercise is difficult - three sets of ten times. Gradually, the number of approaches must be increased, as well as repetitions per set.

However, the number of repetitions is not unlimited: if you have exceeded the threshold of four sets of twenty-five times, you should take a projectile of greater mass.