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How to pump broad shoulders?

Powerful shoulders are what every gym visitor aspires to, but is it so easy to pump this muscle group?

Wide, strong men's shoulders - the dreams of girls and the secret dream of all men without exception. Someone nature has already endowed them, but someone needs to seriously work to achieve this, in order to achieve the desired results. In any case, this can be done - there would be a desire, and as for the choice of means to achieve the goal, there are plenty of them. So the question of how to pump shoulders has a simple answer: dumbbells, horizontal bar, barbell, push-ups. 

In this article we will consider two options for effective exercises in order to pump shoulders at home. The first way: classes exclusively with the weight of your own body. The second method: exercises with dumbbells.

Weight Training

How to pump up shoulders at home, without having at hand dumbbells and other sports range? Everything is very simple. To pump up the muscles of the shoulder girdle, and especially the deltas, with the help of which shoulder volume is formed, pulling and push-ups are most often performed.

Types of pull-ups:

1. Pull-up wide, narrow and medium grip. Such exercises pump well the upper part of the shoulder girdle. 

2. Pull-ups with reverse grip. In this case, the palms of your hands will look at you. 

3. Pull-ups for the head work very well on the muscles of the back, as well as the back delta, which is lagging behind many.

Pushups are:

1. Classic push-ups. For the most part, the pectoral muscles will work in this exercise, but the shoulder girdle will also be activated. Narrow hands will involve the triceps and the middle delta, and if you put your hands wider, then in addition to the middle bundle you can also use the front bundle of the delta. In order to use the muscles of the shoulder girdle to the maximum, try to do push-ups not up to the floor, but slightly higher, so that only the deltas work. 

2. Push-ups on the bars. The shoulder girdle, in this case, will work only when you go up. Therefore, dropping as much as possible down, rise, not straightening to the end of the hand. Then go down again. So you should feel well the work of the deltoid muscles. 

3. Pushups on one armgood in toning the shoulder girdle. It is important to take into account one thing: the wider the legs are, the easier it is to perform the exercise, but the less stress on the muscles. So choose the right position for yourself. 

4. Push-ups in the handstand. This exercise may seem a little tricky for a beginner, but if you lean it against a wall, it will be much easier. So you can work out the muscles of the shoulder girdle well.

Training with dumbbells

If you want to diversify your workouts, read below how to pump shoulders with dumbbells. You will need to use a special set of exercises. With the help of various dumbbells, the muscles of the entire shoulder girdle, and in particular the posterior, middle and anterior deltas, are well worked out. 

1. Shrugs. This exercise works out the trapezius muscle, as well as the widest back muscle. And after your regular exercise, this posture can be envied!


Stand up, keeping the body straight. Hands with dumbbells lowered. Perform lifting dumbbells, but not at the expense of the arms, but by putting into work only trapezius muscles, lifting shoulders as high as possible. 2. Vertical traction - employs almost the entire shoulder girdle: deltas, trapezius muscle and biceps. Take the dumbbells. Stand up straight. The back is straight. Bending your arms, draw your elbows to the sides. Raise your hands to the middle of the chest. Do not lower your elbows. Try to fix the case without swinging it. Next, put your hands with dumbbells down. 3. The press sitting as much as possible includes a shoulder girdle in work. Sitting on the bench, keep your back straight. Raise the dumbbells up, but at the end point try not to straighten your arms to the end. Lower the dumbbells, spreading your elbows to the sides, to shoulder level.

4. Press Arnold also needs to be included in the complex of exercises for working out the muscles of the shoulder girdle.


Stand up straight, arms bent in the elbows, place them with dumbbells in front of you so that your palms are looking at you. Raise dumbbells up and in the process of movement, unfold palms 180 degrees. Until the end of your hand, try not to straighten, feeling muscle tension. Return to the starting position by turning your palms towards you. 
5. In isolation, the front and middle deltas lift the dumbbells in front of them. 

Stand up straight, keeping the body level. Take the dumbbells, arms lowered and slightly bend at the elbows. Palms direct to yourself. Raise the dumbbells just above shoulder level. Smoothly put your hands in the starting position. Doing the exercise, try to keep the body motionless. 

So, include these exercises in your workouts and soon you will be able to build shoulders and gain the wide torso that many people desire.скачать dle 12.1

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