How to develop broad shoulders How to develop broad shoulders

Broad shoulders always make clothes look better and give people a feeling of elegance and generosity, so if you want to have a desirable body shape, shoulders are more important. Let’s see how to practice to have broad shoulders.

1. Dumbbell push-up

Action essentials: When doing this exercise, make sure your abdominal muscles remain contracted, so that your waist is strong and your back is not subjected to too much pressure, which may cause deformation of the movement and muscle damage. Secondly, straighten your upper body and open your shoulders to both sides. In the preparation stage, your shoulders are parallel to the ground. Then, when you lift your arms, your forearms are perpendicular to the ground until your arms are completely on both sides of your ears. Remember that this process is to keep the deltoid muscles controlling the dumbbells.

2. Dumbbell Lateral Raise

Action essentials: First, lift your head and chest, let the upper back feel a little tight, put your center of gravity in front of the soles of your feet, and let your arms hang naturally. Your shoulders should be slightly relaxed, and then use your deltoid muscles to lift the dumbbells from both sides until your arms are completely parallel to the ground. Remember that during the movement, the dumbbells must always be under the control of the muscles.

3. Barbell back raise

Action essentials: Sit on a special bench, straighten your upper body and tighten your abdomen, gently place the barbell behind your neck, hold it with both hands, and it is best not to hold the barbell with a narrow grip, which is too dangerous. Then lift the barbell vertically, pause for a while, and then return to the original position. Remember, different narrow grips target different parts of the body. Choose a wide grip for shoulder training!

4. Bird training

Action essentials: Keep the whole body straight, let your hands hang naturally and hold a dumbbell each, bend your elbows appropriately, and lift the dumbbells on both sides at the same time to the height of your shoulders. After a short pause, lower them again and repeat this action. In order to better contract and exercise the deltoid muscles, the arms do not need to be kept straight, and a slight bend is more beneficial. At the same time, the body must be kept stable. Obvious shaking can easily lead to deformation of the movement.

5. Leaning-over pull-up bird

Standing on the gantry, bend your upper body, hold a pull ring with both hands, keep your arms straight and pull it in front of your legs, relax and let the pull ring return to the highest position, and repeat. Remember, when practicing such exercises, warm-up exercises must be done comprehensively to avoid strain or injury; secondly, it is not advisable to consider heavy weights unless you are really able to adapt.

1. Straight Arm Lateral Raise The practitioner stands upright, looks forward, holds dumbbells with arms hanging down. When practicing, lift both arms straight up to the horizontal position through the side of the body. This movement mainly develops the middle bundle of deltoid muscle, usually 3 to 4 sets, 8 to 12 times per set. When practicing, the weight of the dumbbells should be appropriate, and each set should be based on 8 to 12 times.

2. Straight arm raise and lift. The preparation for this exercise is the same as above. When practicing, hold the dumbbells with both hands and raise them with straight arms in front of you. After static force for 2 to 3 seconds, hold the dumbbells with both hands and raise them with straight arms. This exercise can effectively develop the anterior bundle of the deltoid muscle. Usually do 3 to 4 sets, 8 to 12 times per set.

3. Wide grip neck push-back This exercise can be performed in a standing or sitting position. The practitioner should keep his chest up, look forward, hold the barbell with both hands wide open, and lift the barbell from the back of the neck along the occipital area with arms straight. This movement can fully develop the front, middle and back bundles of the deltoid muscle. Usually, 6 to 8 sets are performed, with 4 to 6 repetitions in each set.

The human shoulder mainly includes the deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, the deltoid is divided into three bundles: front, middle and back. It is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder.

1. Shoulders have a more professional term in fitness, which we call "deltoids". Before training deltoids, you have to understand their structure. The deltoids are divided into three small muscles, namely the front, middle and back bundles. In principle, when training shoulders, you should not focus on doing different exercises for the front, side and back shoulders. However, if you want your shoulders to look wider and thicker, you have to strengthen the exercises for the middle bundle.

2. Push-ups and lateral raises are the focus of training. If you are just starting to train your shoulders, I suggest you add these two movements. Push-ups stimulate the entire deltoid muscle, making it larger and forming broad shoulders. Lateral raises develop the lateral bundle, which can increase the width of the shoulders and enhance the visual effect. Broad shoulders plus a thin waist form a beautiful "inverted triangle".