Broad shoulders in men at all times were considered a symbol of strength, masculinity and reliability. As a result of competently performing exercises for the development of the deltoid and trapezius muscles of the shoulder girdle, you will quickly become the owner of a V-shaped athletic figure.
Necessary
- - barbell;
- - dumbbells.
Instructions
Step 1
Include two types of shoulder exercises in your workout - presses and swings. Basic exercises for increasing muscle mass include standing and sitting presses, presses from behind the head and chest, dumbbell or barbell presses. Machs target a specific muscle. For example, lifting the bar in front of you develops the front deltoid muscles, lifting the dumbbells through the sides - the middle ones, and dumbbell breeding in the slope - the back ones. Perform each movement no more than 8-10 times for 3-4 sets.
Step 2
Stand straight, bend a little in the lower back, put your legs parallel. Take the barbell with a straight grip, while spreading your arms wider than your shoulders. Lower your elbows and hold the bar at the level of your collarbone. Straighten your arms completely, squeeze the bar up above your head. Then lower it slowly. Keep your head straight, look in front of you. This exercise can be done while sitting.
Step 3
Take a barbell with a straight grip. Keep your forearms parallel to each other and exactly perpendicular to the floor. Do not tilt your head. Straighten your back and lower the bar to the top of your trapezius muscles. Squeeze the barbell over your head and then return to the starting position.
Step 4
Lower the barbell in front of you. Hold the bar with an overhand grip. Pull your arms up, hold the barbell next to the body. The bar should be as close to your chin as possible. Put your elbows forward. Watch your back and head positions. Lower the barbell slowly.
Step 5
Hold the dumbbells with an overhand grip at shoulder level. Raise your arms until the dumbbells touch. Then lower them down as far as possible.
Step 6
Extend your lowered arms with dumbbells in front of you. Tilt the body slightly. Lift the dumbbells to the side and up just above your shoulders. The wrists should be slightly turned. Smoothly lower your hands down.
Step 7
Keep your arms with dumbbells along your body. Raise your right hand forward and up above your head. Slowly lower your right hand down, and raise your left at this time. Both arms should be in motion, with the dumbbells spreading out in opposite directions in front of the face.
Step 8
Tilt the body forward at an angle of at least 45 degrees. Stretch your arms with dumbbells in front of you. Spread your arms out to the sides. Turn your wrists so that your little finger is above your index finger. Do not unbend your back. Then gently lower your arms with dumbbells.
