Building shoulder mass

Weaknesses of many athletes - underdeveloped rear deltoids, not very clear relief of three heads and other muscles. Do not worry, this article will tell you how to pump building shoulder mass! See below for details.

You've all heard the expression: substitute strong, shoulder to shoulder everything, and sometimes it seems that the whole world is on your shoulders. Shoulder area is an extremely important part of the general form of the body.

From any point of view of the deltoid and trapezius muscles are necessary not only for the harmonious and proportionate appearance, they also contribute to the implementation of the many features that, taken together, give results in other areas of the body. Building shoulder mass and trapezius muscles allow the body to look strong and harmonious.

Thanks to his building shoulder mass you look more manly and strong. When we think of the shoulders, who first comes to mind? Dennis Wolf, Markus Ruhl, Jay Cutler and Dennis James. When we see these bodybuilders, the first thing I want to say: that's shoulders! Any athlete who wants to pump up the perfect body should concentrate all their efforts on training proportional building shoulder mass and trapezius muscles.

Most building shoulder mass are considering as an integral part of the notorious X-shaped figure. If we draw an imaginary line from the deltoid muscle to the calves, then you just get the most coveted "X".

The entire shoulder girdle plays a huge role in most (if not all) poses at bodybuilding competitions. Deltoid muscle should be equally developed on all sides that, along with the developed trapezius muscles give the body complete and harmonious overall appearance.

Weaknesses of many athletes - underdeveloped rear deltoids, overinflated front deltoids and not very clear relief the three heads of the muscle. Do not worry, this article will tell you how to pump up the broad, well-formed shoulders!

A little anatomy

If we consider the deltoid muscle in the complex, it may be unclear what head is responsible for what. Let's look at each muscle individually.

Anterior deltoid: starts from the collar bone and is attached to the humerus. Front head of the deltoid muscle is responsible for allocating the arms forward. It is active during the execution of a bench exercises.

Average deltoid: Also starting at the clavicle and is attached to the humerus. The average head of the deltoid muscle is responsible for allocating the hands sideways in the direction of the body. It is through this head upper body looks wider and developed appropriately.

The rear deltoid: starts from the shoulder and is attached to the humerus. Rear head deltoid muscle is responsible for the abduction arm sideways and backwards. She is active in the exercises for back muscles, such as pull-ups and pull.

Trapezius muscle: Trapezius muscle is a little different in anatomical terms of the deltoid. This seemingly simple muscle group performs a lot of functions.

Trapezius muscle is a long muscle in the form of a trapezoid, which begins at the base of the skull, along the top of the spinal column and ends in the middle of the lower back. Trapezius muscles lift (lifting the shoulders) blade, the blade closer to the vertebral column (mixing blades together) and lower the blade.

Pump up the broad building shoulder mass!

Now that you know about the anatomy and mechanisms of motion, let's see how to build broad shoulders mass. Submitted movements and exercises are designed to get maximum results each time you visit the gym. Remember that you should always use the proper technique and do not lift too much weight, so do not risk your safety.

Bench press and dumbbell standing on the shoulders:

None of exercise can not exceed bench standing in training front and middle heads. Grasp the barbell at a distance greater than the width of shoulders. Begin the exercise with a bar under your chin up and do the bench press, do not straighten your elbows completely. Return to the starting position. All traffic should be performed continuously without pause at the top.

Standing military press

When you bench press with dumbbells, place them on either side of the head so that your elbows out to the side watching. Make sure you do not start an exercise in too high a point, dumbbells should almost touch the shoulders. Squeeze both dumbbells up, bringing them together at the top. Do not fully straighten your elbows.

Dumbbell bench press while standing

DUMBBELLS should not touch at the top, otherwise the load on the shoulders will be too large. Return to the starting position and repeat.

Tip: An excellent alternative to this exercise that does not require much effort to maintain balance, is sitting in the bench press machine Smith. It allows you to use more burdening by reducing the number of accessory muscles needed for this exercise. In addition, this simulator is very easy to shoot burdening from the rack and put it back.

Bench press while sitting in the car Smith

Breeding hands with dumbbells in hand and on the blocks:

To develop the lateral head of the deltoids are best breeding hand in hand (lifting dumbbells in hand standing). For performing dilutions hand in hand with dumbbells (sitting or standing) slightly bend your elbows and place them slightly in front of the hips.

Breeding hand in hand with dumbbells standing

The secret is this: you will perform this exercise is not as used to (the good old technique of "pour a pitcher of water"). You will need to print the dumbbell so that the little finger was always at the top.

This technique Charles Glas. The thumb should constantly look down, without changing his position. Since the lateral head of the most isolated, so for the proper exercise using light weights. Return to the starting position in the same way and repeat.

To perform dilutions hand in hand, stand on the blocks near the simulator and hold the D-shaped handle of the hand that is farther from the simulator. Place the pen in front of you so that the hand with her body and was crossing the slightly bent at the elbow, then lift the weight up and away until the arm is not parallel to the floor. Hold at the top and squeeze the muscles, then slowly lower the load in the same way. One exercise for each side is considered as an approach.

Lead hands away in a slope at block

Tip: Add a little variety will help you climb the dumbbell with one hand to the side. In one hand, hold the dumbbell and hold the second fixed vertical column. Getting up close with a reception, start to lean body sideways as long as the non-operative arm is completely straight. Now the dumbbell is at an angle from your body. Raise your hand as if you were performing a standard dilution with both hands until it is parallel to the floor.

Lifting a dumbbell with one hand in the direction of

You will notice that the arm is raised above shoulder level. So you develop a more intense muscle fibers and isolate one side, allowing you to use a little more weight training.

Breeding dumbbell-ups:

Inflating rear heads can perform dilution dumbbell standing. When performing this exercise, bend, bending at the hips to be parallel to the floor (as if you were doing Romanian deadlifts), but not at the waist.

Breeding dumbbell-ups

Take two dumbbells of moderate weight, slightly bend your elbows and raise the dumbbells out to the side arcs up until they are parallel to the floor. Return to the starting position, but do not touch the dumbbells to each other. Try not to lift weights too high because you move so the load on your back muscles.

Tip: To add some fun to the program and add to the intensity of the workout rear deltoids try to carry out a cross-thrust in cable simulator. Stand in the center of the simulator, grasp the handle (which must be set at the level of the shoulder) criss-cross - right arm with his left hand and the left - right.

Cross Rod on blocks

In this position, your arms should be folded across his chest. Take a step back to hand with the cables do not touch the body. Slightly bend your elbows and pull the weight as in this exercise in the slope, waving his hands. Squeeze the deltoid muscle and slowly return the handle to the original position.

The vertical thrust to the chest with the bar or on the blocks:

The ideal solution for giving the deltoid muscle (especially secondary heads) roundness are vertical rods wide grip.

The vertical thrust rod to the chest while standing

Take a barbell grip on her hips in front of a distance slightly greater than the width of shoulders. Lift it up along the body, throwing elbows to the sides until the upper arms are parallel to the floor. Squeeze the deltoid muscle at the top and return to the starting position.

To perform the vertical thrust to the chest on the block simply attach the long bar to the low pulley, put your hands and do the exercise as described above. When using units achieved constant muscle tension, especially if the muscles squeeze at the top for maximum reduction.

The vertical thrust to the chest of the lower block

Tip: If you have problems with your shoulders or you are uncomfortable to carry out vertical rods on the block, but there is a desire to experience the benefits of this exercise, you can try the vertical rods with dumbbells. Hold the dumbbells in front of thighs and lift them for running rods wide. The difference will be in the freedom of movement of the hands, which will remove the load from the shoulder girdle.

The vertical thrust of dumbbells to your chest

Front lifts dumbbells or barbells:

The front lifts are often used as a finishing exercise when training front and middle heads of the deltoid muscle. Keep a grip on the bar at a distance of a little more than shoulder width in front of the hips.

Front lifting barbells over his head

Elbows slightly bent, lift the barbell in front of approximately eye level, using the shoulder joints. Slowly lower the bar to the starting position.

When the front lifts dumbbells keep them near the hips so that your thumbs facing forward (as if about to perform flexion). Raise the dumbbells in front of him, bending the arm in the shoulder, not turning the wrist. When he reached the level of the eye, return to starting position.

Lifting dumbbells in front of you

Tip: If your room is always a lot of people and a bar / dumbbells are busy, you can do front raises, using pancakes. The rise of pancakes is a great alternative to barbells and dumbbells.

The rise of the pancake in front of him

Take the weight with which you can perform the required number of repetitions, as if you were holding a steering wheel. Make sure your grip on the pancake is a little closer to the lower side, so that when climbing you can tilt it slightly. Lower and lift the pancake as when the front lifts with dumbbells.

Shrug with a barbell or dumbbells:

The ancestor of all the exercises in the trapezius muscle is the barbell shrugs. Take a barbell grip at the top of the hips width distance apart. Lift up the entire shoulder girdle, touch his shoulders to his ears, squeeze the muscles, then slowly lower the bar down.

Shrug with a barbell

IMPORTANT: DO NOT rotate the shoulders during this exercise. Raise them straight up and lower down. Do not use a circular motion forward or backward, otherwise there is a likelihood of injury.

Some athletes believe that perform shrugs with dumbbells easier, and that they are more effective. While the rod is in front of you and you can pull forward dumbbell always located on the side, which contributes to the equilibrium. Take a pair of dumbbells, as if you were going to perform flexion, lift your shoulders up and squeeze the muscle. Lower arms to the starting position and repeat.

Shrugs with dumbbells

Tip: If you have a problem with the mobility of shoulder girdle, you can perform with a barbell shrugs behind the back, which is a great alternative to the traditional version of this exercise.

Shrug with a barbell from behind

In a standing position take a grip on the bar for the buttocks. Raise your shoulders up as during normal shrugs with a barbell and squeeze the muscle. Range of motion may be a bit limited, so be careful and strictly observe the safety of the exercise.

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