Wide, strong and beautiful male shoulders are one of the main advantages that women pay attention to. Therefore, men begin to visit the gym and strive to increase this muscle group in volume. Slightly pumped up shoulders of girls give some beauty to the figure and sexuality.
Necessary
- - barbell;
- - dumbbells;
- - horizontal bar.
Instructions
Step 1
If you want to increase the volume of your shoulder muscles, start with horizontal bar exercises. This projectile makes it possible to develop the entire shoulder girdle. Take the starting position (hang and bend in your back), bend your legs at the knees and cross. While pulling up, bring your shoulder blades together, touch the highest point of the horizontal bar with the top of your chest. Extend your arms fully as you descend to stretch your back muscles.
Step 2
An effective exercise for the muscles of the shoulder girdle is a barbell press from behind the head, thereby placing a load on the upper part of the trapezius muscles and the middle bundles of the deltoid muscles. This exercise can be performed both standing and sitting on a bench. Place a barbell with a certain weight on your shoulders behind your head, take a deep breath and squeeze the projectile over your head. Try to keep your back straight, do not bend in the lower back. Exhale at the end of the movement. Repeat the exercise 10-15 times.
Step 3
To pump up the triceps, the front and middle part of the deltoid muscles, the clavicular part of the pectoral muscles, the following basic exercise is suitable - the barbell press from the chest. Take a barbell, slightly turn your elbows forward, do not bend your lower back. Place the barbell on top of your chest, inhale and squeeze the bar straight up. Exhale at the top of the movement. Repeat the exercise 10-15 times.
Step 4
Put your feet shoulder-width apart, take the barbell from above (the distance between your hands should be fifteen to twenty centimeters). Raise the bar to your chin and hold it close to your body. At the same time, the back should remain straight, and the elbows should be located above the bar. This exercise affects the anterior deltoid muscle bundles and the trapezius muscles.
Step 5
Take dumbbells with a certain weight and lift them to your shoulders, palms should be turned forward. Raise the dumbbells over your head and touch them at the top point. Lower the dumbbells on exhalation to the starting position. The dumbbell press can be performed alternately, as well as in a seated position. Due to the large range of motion, this exercise is more effective than the one with the barbell.
