How to build shoulders classic exercise set

Specificity of exercise on the shoulders

Shoulder muscles are partially loaded while performing basic exercises on the arms and back, but this load is not sufficient for their high quality and rapid growth. Work out how to help their only training session at the beginning of the shoulders which are loaded with a complex, and then - in isolation.

If you are trying to pump up the muscles of the shoulders, it mostly goes to increase the volume of the deltoids. Due to the complicated operation of the mechanism on the delta can not be given equally serious load, such as in the pectoral muscles. Isolating the shoulder muscles during exercise, remember that the load should be increased gradually. It is important not to overdo it, to avoid injury.

How to download shoulders

Press of dumbbells sitting

Exercise, which can safely be advised for beginners or those who have just attended the volume and strength of his shoulders. Also, it is quite suitable for warming up muscles before performing more advanced exercises.

Bench press standing barbell

A classic exercise for pumping the deltoids, the implementation of which is crucial to the harmonious development of the muscles of the whole body. It makes it possible to implement the principle of a load progression.

Thrust rod to the chin standing

Loads trapezoidal, fore and middle deltoids. In this case, the wider the grip, the greater the load passes from the trapezius muscle in the delta.

When performing back exercises should be flat, the movement lead the elbows. Do not pull slowly, as the feeling and working through the delta and trapeze. At the top of your elbows should be higher than the shoulders. After that, just gently and slowly return the bar to the down position.

Ups (mahi) standing side by Dumbbell

Exercise for advanced athletes. Body tilted slightly forward, shoulders slumped as low as possible. Thumbs up during exercise should look down. Do mahi with caution so as not to injure the delta.