How to pump up the shoulders?

Wide shoulders of men - a symbol of masculinity, strength, reliability. It is on such shoulders that every woman dreams to lean, just such shoulders, along with a narrow torso, are considered one of the indispensable signs of a beautiful male body. To become the owner of wide shoulders, it is not necessary to engage in the gym. After all, it's quite possible to pump up your shoulders at home. How? We will tell you about it!   

If you turn to anatomy and speak scientific terms, then you need to pump the deltoid and trapezius muscles that enter the shoulder girdle. With the help of different types of exercises, one or another group of muscles are trained( trapezoid and deltoid muscles, which consist of three bundles).Therefore, it is so important to ensure a uniform load on all areas of the muscles of the shoulder girdle.

How to quickly pump the muscles of the shoulders? The main exercises for the development of shoulder muscles are a barbell press and a dumbbell. We offer a set of exercises aimed at the development of all groups of deltoid and trapezius muscles, thanks to which you can provide your shoulders with relief and a beautiful shape.

How quickly to pump up the shoulders with a barbell?

Exercise 1. Pressing the bar from the chest in the sitting position. Beginners should start with a press of dumbbells. The front delta of the shoulders develops.   

Exercise 2. Thrust rod to the chin. The front deltoid muscles and trapezius muscles develop.

Exercise 3. Press the rod from behind the head in the sitting position. This exercise can not be done for beginners in order to avoid injury. Develops the posterior delta of the shoulders.

How to pump your shoulders with dumbbells?

Exercise 1. Synchronous and alternating flaps with dumbbells in front of you. The front deltoid muscles develop.

Exercise 2. Straightening of the straight arms with dumbbells. The lateral delta of the shoulders develops.


Exercise 3. Mahi dumbbells in the supine position on the side. Side lateral deltoid muscles develop.

Exercise 4. Straightening the straight arms with dumbbells in a tilted( almost parallel to the floor) position, bending your knees. The lateral and posterior delta of the shoulders develop.

How to pump your shoulders on a horizontal bar?

Pulling on the bar by the head is a great way to strengthen the muscles of the shoulders. Over time, you can enhance the effect of this exercise with additional weight. Pulling will help to develop the posterior deltoid and trapezius muscles.

Each of the proposed exercises should be performed according to 4 approaches( each of which includes 6-8 repetitions).Beginners should choose one exercise for each muscle group, use only dumbbells and do as many repeats as physical training allows. At the same time, remember - the last repetition is done at maximum effort.

Now you know how to quickly pump your shoulders at home. Forward to the sporting goods store for dumbbells and barbells - and engage in, engage in, engage in! And let your efforts succeed!