It is not for nothing that men strive to develop their shoulders, because from time immemorial, broad shoulders are a sign of strength and masculinity. The shoulders can be increased through physical activity (pumping the deltoid muscles).
Instructions
Step 1
Standing push press
Stand straight, grab the barbell as shown in Figure A, take your pelvis back and bend your knees slightly, and then sharply straighten them, lifting the barbell on straight arms.
Step 2
Dumbbell bench press
Take a pair of dumbbells and, standing upright, lift them up to chin level. Squeeze the dumbbells straight up, without helping yourself with your legs, and then gently lower them to their original position.
Step 3
Bench press on an incline
You will need a bench with a 45-50 ° incline. Take the barbell from the racks, lower it to chest level, just below the collarbone, and squeeze it to its original position.
Step 4
High-speed wiring while standing
Stand as shown in Figure A. Slowly move your hands 30 cm from your hips, and then with a sharp movement lift to shoulder level. The shoulders themselves should not rise. After 3 seconds, take the starting position.
Step 5
One-handed abduction on the block
Stand to the right of the block device and grasp the handle with your right hand. Without bending your arm, move it to the side up to shoulder level. Return smoothly to the starting position. Do the same with the other hand.
Step 6
Slant block wiring
Stand up as shown in Figure A. Extend your arms to the sides, without bringing your shoulder blades together, and return to the starting position.
Step 7
Lifting dumbbells in front of you
Take a pair of dumbbells, bend your arms slightly at the elbows. Slowly, without leaning back, raise your hands in front of you. Return to the starting position after 3 seconds.
Step 8
Standing Cuban Dumbbell Press
Take a pair of dumbbells and stand as shown in Figure A. Bend your elbows, lifting the dumbbells to chin level and, without stopping, turn your elbows so that they take a pose as in Figure C. Squeeze the dumbbells up, and then repeat all these movements in reverse order.
