Everyone knows that broad shoulders are an attribute of strength and masculinity, and qualitatively elaborated deltoid muscles are the visiting card of any real bodybuilder. It is the deltas that can demonstrate the level of mastery of a bodybuilder and answer the question: is he an amateur or a professional?
How to Pump the Shoulders
Despite the fact that the shoulder joint is the most active and mobile in the human body, it is not so easy to train the muscles of the shoulder. And this is explained precisely by the increased mobility of this part of the body. When you do an exercise on the development of the shoulders, it is always possible to transfer the load to other muscles, which is an integral feature of these joints. If you want to pump your shoulders faster, read about anabolic steroids.
Types of exercises for pumping the shoulders
In order to properly pump the shoulders and at the same time not to injure them, it is always necessary to start with a warm-up. This is very important, as pumping shoulders have to work with large weights, and with a shoulder injury is very common among bodybuilders. Start warm-up is best with a circular rotation exercise by hand, and continue with exercises with light dumbbells. When you feel that your shoulders are warmed up properly, you can start heavy, basic exercises.
- Consider an exercise like a classic bench press. Many athletes in this exercise, a lot of work take over the front bundle of brachial muscles. Thus, the bench intended for the development of the thoracic group becomes a good exercise and for the elaboration of the anterior beams of the deltoid muscles. But often it all ends. The bench press does not give the opportunity to act entirely on the entire deltoid muscle, which also includes the middle and posterior fascicles (deltoids).So, you can not call a bench press a panacea for pumping your shoulders. In addition, if you do a bench press, accentuating on the shoulders, your pectoral muscles will not benefit.
Classic bench press
- A classic exercise on the shoulders – an overhead press– is also not without some drawbacks. The fact is that when performing it, it can be difficult to observe the correct technique and completely eliminate the deflections back. In this case, the whole body is aimed at opposing weight, and the work of deltoid muscles is practically lost against the background of this confrontation. For this reason, it is recommended to perform the exercise in the sitting position, however, this method does not always save the situation. Of great importance here is the length of the hands and the individual characteristics of the technique, so it is likely that most of the training effort will be on the trapezoid muscles and triceps, and the deltoid again will not get anything.
Overhead press exercise
In an effort to give deltoid muscles a load, many bodybuilders begin to practice the press because of the head. This exercise really removes the prospect of unwanted lumbar flexure and loads the shoulders well (in particular, the middle deltoid). However, it poses some risk, because not all athletes have a well developed joint flexibility. This is especially important for beginners and people for 30, since the mobility of joints if it does not pay the required attention, is lost with age.
Having well mastered the press standing from the chest and press from behind the head, you can try your hand at the exercise combining both options. The essence of it consists of an alternating bench press standing. To realize all its positive aspects, you need to learn new techniques: the bar is squeezed up from the chest, then falls over the head to the level of the ears, then up again, drops to the chin, then – the next repetition.
Of course, this exercise is recommended only for experienced athletes who have mastered both the first and second types of pressures. It also can not be attributed to absolutely safe, but it has an excellent advantage – it pumps all the deloids at once.
Because of the changing trajectory during the exercise, it is recommended to give preference to moderate scales, but even with them, the effectiveness will be high. And the high weights, on the contrary, will not allow you to feel the movement properly and increase the danger of injury.
Alternating press reduces the likelihood of cheating movements since the load on all muscle beams will stabilize your position. Together, all factors will maximize the training tension of the deltoid – all deltoids will be forced to join the work at full strength.
The alternating bench press can be done as a basic exercise that starts a complex training of shoulder muscles, or you can leave it at the end of this complex, as a “fixing” exercise. In the latter case, you should reduce the weight even more – 20 percent. After all, your previous exercises have already done the whole thing, and you just have to end the final repetitions.
Watch the video about shoulders training!