10 best exercises for shoulders for home and gym

The mold defines shoulder deltoid muscle covering the shoulder joint and consisting of three heads: the front, middle and rear. All the exercises below are aimed at maximizing involvement of this muscle.

Why do these exercises on the shoulders of the best

Because exercise with free weights and training equipment have been testedDynamite Delts: ACE Research Identifies Top Shoulder Exercises, Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises, Electromyographical analysis of the deltoid between different strength training exercises scientists. We used electromyography (EMG). With special sensor measures electrical activity in muscles when performing a particular exercise. Most entered in the article.

As an alternative for people involved in the house, we have added a list of exercises from Jeff Cavaliere (Jeff Cavaliere), bodybuilder and a physiotherapist.

How to make

In training deltoids it is very important to uniformly pump all three beams. This will protectDynamic inferior stabilizers of the shoulder joint shoulder joint injury.

The deltoid muscle bundles have different functions, so load them all with a single exercise will not work: have to be included in the training of at least three movements.

We shared all the exercises into three parts: to pump the front, middle and rear beams. Choose one exercise from each category, and add them to your workout.

Weight needed such that the last reps were given a hard time, but without prejudice to art.

What exercises to perform on the shoulders

How to download front delts

Press of dumbbells upward standing

Raise your hands to the selected weight to shoulder level, palm forward, expand your fingers. Squeeze the dumbbells up and away; a little over your head, then lower to the starting position and repeat.

Do three to five sets of 10-12 times.

Bench press barbell with breast standing

Take the shell on the chest, print your elbows forward, tighten the press, buttocks, legs. Squeeze rod upward, lower back and repeat.

When the neck is held by a person, do not lift your chin up, and Squeeze it in yourself, so the bar will be held at the optimal trajectory.

If at the top shell is still ahead of the body, not above it, it increases the load on the lower back. So try to take away the bar behind your head.

Do three to five sets of six to eight repetitions.

Squeezing in a handstand

This exercise was tested by EMG, but the movement itself repeats the press rods up in a reduced range.

Stand in a handstand, lean against the wall feet. Bend your elbows, get down and touch the floor head. Depress itself back and repeat. Accurately place his head on the floor: you can damage the neck with careless movements.

To simplify the exercise, enclose something under her head, for example, a rolled blanket or several thick books. To complicate - substitute solid support under hands.

Perform as many times in the approach as you can. Do 3-5 sets, according to the state of health.

How to download the average delta

Thrust dumbbells on incline bench

Set the bench at an angle of 45 degrees, lie on her stomach. Hold a dumbbell in elongated and lowered hands, wrists, back, expand the party forward.

Keep your shoulder blades together, point your shoulders back and bend your elbows at a right angle. At the extreme point of the shoulders in the same plane with the body, and forearms are perpendicular to it and directed towards the floor. Slowly return to starting position and repeat.

Do three to five sets of 10-12 times.

Thrust rod to the chin

Grasp the barbell grip 1.5-2 times wider than shoulder width. This provides a starting positionEffect of grip width on electromyographic activity during the upright row maximum involvement of middle delta in this exercise.

Lift bar to a level of clavicles, elbows pull up. Lower the bar and repeat.

Perform three to five sets of eight repetitions.

Wiring dumbbells in hand with a turn

Stand up straight, take a dumbbell, point wrist fingers together. Arms out to the side, turning up the little fingers. Lower to starting position and repeat.

Do three to five sets of 10-12 times.

Yield in lateral strip on forearm

Stand in the emphasis lying down, place one hand on his forearm. The palm of the other arm lay on the opposite shoulder. Turn the body to the side of this position, in the bar on the forearm, and then return to starting position.

Perform the exercise as many times in the approach as you can. Then change hands and repeat. Do three sets with each hand.

How to download rear delts

Wiring dumbbells in the slope of sitting

Sit on a bench, incline the body with your back straight, so far as the flexibility, hold a dumbbell in the lowered hands. Without changing the position of the body, your arms with weights taken on the sides to shoulder level. Slowly lower the dumbbells to the starting position and repeat.

Do three to five sets of 10-12 times.

Contact butterfly

This exercise can be done at simulatorWith expanders or dumbbells. The main rule - breed arms to the side with a turn outward to a point at little fingers pointing upwards.

If you want to do the exercise with dumbbells, bench put on two boxes, lay down on her stomach and plant hands with weight in hand.

Perform three to five sets of 10-12 times.

Lifting from the floor with a support on the kulaks

Lie on the floor, hands raskinte cross. Relying on his fists, raise your upper body and try to detach the blades from the floor. It is important to use the minimum abdominal muscles: Try to go up only by hand.

Lock position at the top, then sank to the floor and repeat. Perform as many times in the approach as you can. Make three or five sets.