shoulders on display
what are you doing when you walk into the gym? If the answer is to move dumbbells, then you are destined to train poorly for sure. Instead, if you have to choose a part that you can strengthen quickly and still pull away from others, i believe most of you will choose shoulders, and that's why so many of you struggle with your shoulders.
Shoulder training is not about going on a weight binge! It's about making the results more visible, it must be an effective method, and of course sometimes it has to be different and exciting. Today we share a unique set of methods, starting from here.
shoulder display
small shoulders and poor push-ups. Every little one doesn't want that. Stronger shoulders not only help to appear wider and fuller, but also provide improved performance in other strength training exercises.
The shoulders are one of the main muscle groups in the upper body and are involved in almost all strength training. Healthy, strong, stable shoulders not only contribute to better athletic performance but also give the body a stronger shape and inverted triangle.
4 shoulder exercises
4 shoulder exercises worth checking out
this series of exercises will increase shoulder strength, muscle and help prevent injuries caused by poor movement or overtraining. Be aware that some shoulder pain is due to incorrect movement patterns, overuse of tendons and ligaments, or early signs of injury.
shoulder display
to ensure muscle recovery and growth, shoulder warm-up exercises, 3-4 times a week are recommended. If working the shoulder multiple times in a week, rest 1-2 days after each session and then perform a second shoulder workout, the shoulder needs rest to grow.
Shoulder warm-up exercises
this exercise can be performed before the shoulder press of the compound movements as a warm up and can be performed with lighter weights, where attention may be focused on the shoulder to avoid injury. The training movements should all be performed with light to medium loads, focusing on correct movement and precise concentration on the smaller muscles. At no point should you sway or borrow body force to complete the movement.
rope shoulder external rotation
functional shoulder training
the functional training concept stems from combining fixed formula bodybuilding exercises with functional movements to bring about effective muscle training movements. These exercises can actually help the shoulder joint and its connective tissue to become healthier during training. The weight used is muscularly controlled, challenging and makes the muscles sore.
barbell front planks
4 rounds of shoulder circuits with 30 seconds rest between each movement and 60-90 seconds rest between each circuit.
Training movements repetitions
cuban push-up 10
barbell front planks 10
bottom-up kettlebell push-ups 6-10 (slow and controlled)
cuban push-up
basic shoulder exercise
the goal of this shoulder workout is to add bulk and detail to the deltoids and rhomboids. Most of the movements are done at medium to heavy weights, using weights that will be more difficult at the end of each set. Performed in controlled, fluid movements.
The key to mastering this workout is to feel the muscles doing the work and feel the exertion, this usually gives you a feeling of fullness in the muscles and some swelling during the workout, also the pumping sensation. Keeping the pump feeling going will feel like muscle fatigue and soreness, which is one of the main catalysts for muscle growth.
smith barbell push-up
training movements sets reps
seated barbell shoulder press 4 12-15
dumbbell arnold push-up 4 10-12
rope upright row 4 12-15
seated prone dumbbell flyes 3 15-20
arnold push-up
shoulder strengthening exercise
this exercise is a progression exercise, whether it be weightlifting, powerlifting, or other strength exercises. Please note that these exercises, although they will promote muscle growth in most gym goers, are specifically for strength. If you are looking to simply go for bigger muscles, the boulder shoulder workout may be better for you. The workouts will improve a gym goer's muscle latitude, but better yet, the muscles are getting stronger.
barbell explosive overhead press
training movements sets reps
elastic band backbone flyes 3 15-20
dumbbell lateral planks 3 30
explosive barbell overhead press 6-8 6-8
seated dumbbell shoulder press 4 8-10
seated dumbbell press
giant sets (after basic and intensive training)
giant set of 4 movements for 3 rounds.
Training movements number of reps
dumbbell lateral planks 10
dumbbell lateral planks 10
dumbbell upright row 10
dumbbell overhead press 10
choose a pair of dumbbells and choose a weight that is 5kg lighter than the weight you would normally use for 10 reps of side planks. The first movement is the side planks.
seated dumbbell side planks
even if your body is tired at the end of the workout, you can still do the standard 10 reps explosively due to the lighter weight. It is important to do horizontal shoulder lift abduction during the side planks, this movement stimulates the middle deltoid bundle the most.
Do straight up prone side planks without changing the weight. Bend over, keeping your back flat and keeping your head in a neutral position without looking up, so that your cervical spine is tense. Do 10 reps with hands as high as possible.
prone dumbbell side planks
stand up straight and do a set of dumbbell upright rows. Although the muscles are starting to fatigue, this is a multi-joint exercise that recruits the three muscle bundles of the deltoids, and the upper trapezius. At the highest point of the movement, keep the sides of your elbows out and the dumbbells close to your body. Do 10 reps.
dumbbell upright row
finish with 10 reps of overhead press. This is not a heavy weight to begin with, and when placed after the 3 movements it significantly increases the difficulty.
For better balance, a separate stance with the feet is recommended, with the two dumbbells close to each other but not touching each other at the highest point of the movement.
standing dumbbell push-up
rest for 90 seconds and do two more rounds. On the final round, when you have completed a set of overhead shoulder presses, lower the weights and raise your arms above your head and hold for 60 seconds.
shoulder display
fitness enthusiasts can be divided into two types: Those who report to the gym to train even if they hit a typhoon or a snowstorm; and those who spend more time recovering than training hard. The latter they take the time to recover because they know more about technique, and the above training may give you a real role in broadening your shoulders.