To effectively and quickly build up your shoulders and back, you must not only adhere to a specific training schedule, but also perform special exercises that will help you increase the muscle mass of this particular muscle group as soon as possible. The back and shoulders need to be pumped regularly, and with such a weight that suits you especially individually. Here are some complex exercises …
It is necessary
exercise machine, dumbbells, barbell
Instructions
Step 1
The main exercise for pumping the shoulder sector and back muscles is the pull of the upper block to the chest while sitting. The goal of this exercise is to make your lats and deltas (shoulders) wider and thicker. When doing the exercise, focus on the work of these particular muscles. If you use your biceps, you will not get the desired effect from the workout. Grasp the bar with straight arms, you do not need to bend them. Use your hands as hooks using only your forearms and lats. The elbows must be pulled back and down until the bar touches the chest. Try to fix this position by contracting the lats as much as possible, and then slowly return to the starting position. First, do 10-15 reps to warm up using a light weight. Then do 3 "heavy" sets, gradually increasing the weight.
Step 2
The next exercise to help you build your shoulders and back most effectively is to lift the dumbbells to the sides in a forward bend. In a standing position, slightly apart and bend your legs at the knees. Tilt your body forward, arching your back. Hold the dumbbells in your hands, slightly bent at the elbows. Inhale and move the dumbbells to the sides. At the end of the reverse movement, exhale. This exercise mainly engages the deltoid muscles (especially their back). By bringing the shoulder blades together at the end of the exercise, you also engage the lower and middle parts of the trapezius muscles of the back. Alternatively, the same exercise can be performed while lying on an incline bench and resting against it with your chest.
Step 3
Another effective exercise for building up your shoulders and back muscles is the vertical row. Take a standing position with your feet shoulder-width apart. The back should be straight, and the bar should be at the bottom of the hips with a grip on top. Inhale and stretch the bar up along your body, raising your elbows to maximum height until the bar touches your chin. Then slowly return to the starting position, gradually straightening your arms. When finished, exhale. Avoid jerky movements during this exercise. The vertical pull primarily works the upper trapezius muscles of the back and deltoids, the shoulder muscles, and the muscles of the forearms. A little less it concerns the sacro-lumbar muscles and buttocks. Keep in mind that the wider the grip, the more the deltoids will be involved, and the trapezius muscles will be less involved.
