How to pump up strong and spectacular shoulders

best way to train shoulders

Having large shoulders on a par with how to have a wide back and strong arms is an honor for any man in the gym. Big shoulder muscle, like big arms, is a sign of reliability, they are associated with protection and natural strength. In ancient myths, it was the Atlanteans who held on their mighty shoulders an excessively heavy firmament. His weight pressed on their shoulders. In Christian culture, we also carry our cross on our shoulders. The shoulders, like the back, are our support. We carry backpacks, bags, logs and other weights on them. In addition, the shoulder is involved in the movement of the hand, helps to straighten it.

In the past century, an excellent exercise that actively involved the deltoid muscles, called the bench press, was actively practiced in weightlifting competitions along with a jerk and a jerk. It showed how strong a person can be with his hands. Later this discipline was canceled. But there was such a sport as powerport, where they compete in the sum of biathlon – a strict bench press and a strict lifting of the barbell for the biceps – who has a stronger hand. There is even a world record in this sport. And now many athletes in the gym are actively competing with each other, who will lift more in the army press.


strength training for shoulders


Many people involved in the gym, are wondering how to pump broad shoulders. How to pump shoulders fast? What exercises for this need to perform? What are the exercises with a barbell, and what – with dumbbells? What is most effective? What can you do in the gym? How to perform them – quickly or slowly? How to perform them correctly? Let’s look at all these issues together.

What can be included in the training complex

Below are the most popular exercises in the delta. Some exercises are basic, some exercises are isolating. In all exercises, keep your back straight, better to carefully move the shoulder blades. This is especially important when performing movements with a barbell. Perform all movements correctly.

  1. Bench bar standing. As it is not difficult to guess by name, it can be classified as “barbell exercises”. It is also called the army bench press. The projectile itself is removed from the racks, which are installed for the convenience of the athlete at chest level, just below shoulder level. When removing the barbell, the athlete grabs the neck for an optimal width, sits under the racks so that they rest against them with the breast, lifts the projectile and moves back with the projectile. Remember to always keep your back straight! Next, you need to fully straighten up in the back and knees and squeeze the barbell strictly up until complete elbow joint elongation. It is better to perform the movement as quickly as possible – you will spend less power. Only hands should participate in the movement. Having fixed the weight at the top, gently lower it back down to your chest. And start the replay. It is important to not help the rest of the body with a proper bench press. Only hands and chest should work. This exercise is considered to be basic. As for the technique of execution, we want to warn you: do not push the barbell over the head at the top point – this is quite traumatic for the shoulder joints.
  2. Weights dumbbell sitting or standing. Dumbbell bench press is also quite a popular exercise practiced by many famous bodybuilders and gym visitors in general. It is a great addition after the base exercise. Well working on the front delta. As in the stand press, only hands work. Do not forget to keep your back straight!
  3. Dumbbell layout in hand while standing. Great exercise for the front deltas, well loads these muscles! Slightly tilting the body forward and pushing one leg forward, fold and spread your arms to the sides. Perform with light weight in pumping mode. Here it is especially important not to chase after weighting, but to systematically increase the load within the framework of an ideal technique. You can fully pump shoulders and without giant scales. Many professional athletes can work with relatively small weights.
  4. Lifting dumbbells in front of him standing. Simple enough, but effective exercise for the deltoid muscles. Lifting is carried out on outstretched arms. Do not forget to keep your back straight, and work within the framework of an ideal technique of performance. You can “bomb” powerful shoulders and pour muscles with blood without heavy weights, especially if you are working in drop sets.
  5. Bench sitting in the simulator Hummer. Perfect replacement for a barbell bench press and dumbbell bench press. Well loads deltoid muscles. The simulator compared with free weights is good because it has a clear path of movement. You will have no risk of a bar deviation somewhere not there, and it means that there will be no risk of injury or it will be extremely small. In addition, the work in the simulator allows to achieve much greater isolation and better development of a specific muscle. But, of course, there are also disadvantages. For example, stabilizing muscles are almost completely excluded from work. Therefore, it is best to use the simulator as an ancillary exercise, and at the beginning of the workout try to perform the base.
  6. Arm Arnold sitting. Analogue of the corresponding exercise performed lying down. The technique of execution is similar to the dumbbell press, but it also has an element from the wiring. Well loads deltoid muscles. The essence of the exercise is to squeeze the dumbbells upward as if to bring them up at the top, but at the same time turning your elbows 90 degrees. Quite an interesting invention that the notorious Arnold Schwarzenegger brought to the world of bodybuilding.


how to train shoulders


What is the training program

How to pump shoulders most effectively? What exercises to include in the training program?

In the process of pumping the deltoid muscles, such techniques as drop sets have proven themselves well. What are they? We start to carry out the approach with a normal working weight. We reach the verge of failure. Take the shell easier. Again we reach failure. Once again we unload a shell. And so on until the moment when you start working with the lightest weight.

Let us give an example of how such a device looks in real life. You started to press standing 100 kg for 20 times. Reached the verge of abandonment. Unloaded the bar to 80 kg. Again presses 20 times. The brink of failure. We remove weight to 60 kg. Click on 20 times. We unload up to 40 kg. We press in refusal. To the neck. We press on the maximum possible number of repetitions. It is important not to take a break between such approaches. Perform approaches quickly. Drop sets are a single negative approach. This technique is very popular in bodybuilding.

Now, what a shoulder training program can look like using these very drop sets. We present to your attention two equally effective complex for pumping the deltoid muscles. Choose any. You can even alternate them with each other, so that the muscles do not have time to adapt to the same load. The main thing is to do all the exercises correctly.

Complex 1.

  1. Stand up: four sets of 12-15 repetitions.
  2. Dumbbell bench standing: three sets of 15-20 repetitions.
  3. Lifting dumbbells standing in front of you: drop sets, each approach for 15-20 repetitions.
  4. Wiring dumbbells to the side while standing: drop sets, each approach for 15-20 repetitions.

Complex 2.

  1. Stand up: four sets of 12-15 repetitions.
  2. We press sitting in the Hummer simulator: three sets of 15-20 repetitions.
  3. Arm presser sitting: drop-sets, each approach for 15-20 repetitions.
  4. Wiring dumbbells to the side while standing: drop sets, each approach for 15-20 repetitions.


training shoulders everyday


The shoulder muscle is involved in movement and extension of the arm. Shoulders take a load on themselves while we carry a backpack, bag, log. There is a fairly rich assortment of exercises on the deltoid muscles that can be performed in the gym. Above, we have presented to your attention only the most basic of them. In fact, there are a large number of different complexes and training programs for pumping shoulders. The shoulders respond well to such training techniques as drop sets. The main thing is to stick to the correct technique for doing the exercises, and everything should work out for you!

Traditionally, we wish all readers success in sports, strong muscles of the spine, good health for many years and happiness from any victories on your way! Be persistent and adamant on your way! But at the same time approach everything wisely, as thoughtfully as possible.

Author: admin