Learn how to properly swing the front and rear delts to form an athletic triangle. To make your arms look more massive, it is necessary to pay enough attention during training to the development of the muscles of the shoulder girdle. Today we will look at the most effective movements that are designed to strengthen the muscles of the shoulder girdle.
Effective exercises to strengthen the muscles of the shoulder girdle
- Extension of the arms in an inclined position. To work, you need dumbbells, the weight of which should allow you to perform from 10 to 12 repetitions. With one hand and the knee joint of the same name, you should lean on any surface. It is very important to remember that the back must remain level throughout the entire set. This is a very effective exercise aimed at strengthening the muscles of the shoulder girdle. The head is directed downward, and the sports equipment is in the arm bent at the elbow joint. After fixing the elbow joint, begin to straighten your arm at a slow pace. In this case, the elbow and shoulder joints should not move upward. In the final upper position of the trajectory, the arm should be a straight line. Also, in the upper position of the trajectory, you should expand the brush up. The number of sets is from 1 to 3, and the reps are from 10 to 15.
- Extension of the arms from behind the head. Get into a sitting position and contract your abdominal and back muscles. Sports equipment (dumbbells) must be picked up by the bars closer to the upper discs. Raise your arms and lower the dumbbells behind your head. Begin to slowly press the shells up and after that, without stopping in the upper end position of the trajectory, return to the starting position. Do a maximum of three sets of 10-15 reps each. The pause between sets should be a maximum of 120 seconds.
- French bench press in a lying position. Take a lying position, and take the dumbbells in your hands and lift them. Start slowly lowering the shells behind your head, and without pausing at the top point, return to the starting position. Once you can do three sets of 15 reps each, increase the weight of the dumbbells. At the same time, you should reduce the number of repetitions in the set.
- Push-ups with narrow arms. This movement can be started when you can easily do the previous two movements. If at first you cannot do push-ups with outstretched legs, you should put emphasis on the knee joints. This will greatly simplify the exercise. You need to take an emphasis in the prone position, and put your hands so that a rhombus is formed between your thumbs and forefinger. Remember, this is a rather difficult, but very effective movement, the main task of which is to strengthen the muscles of the shoulder girdle. While straining your abs, begin to slowly bend your arms, dropping low to the ground. Do up to three sets of 20 reps each. Most likely, beginner athletes may be able to perform only a few repetitions at first. There is nothing wrong with this, and over time you will be able to easily perform this movement.
- Dumbbell bench press. The legs should be about the width of the shoulder joints, and the knees should be slightly bent. Sports equipment is placed in your hands at shoulder level in front of you. The elbow joints should be facing the ground and the palms facing each other. Inhale and as you exhale, begin to press the shells up and slightly forward. In the upper position of the trajectory, there should be a pause for two counts. Also, keep your back straight.
- Leaving hands to the side. Take a lying position on your side, with the surface at an angle of 45 degrees. With the toes of one foot, rest on the ground, and put the other on top of it. The upper arm should be parallel to the body and the palm facing down. Begin to raise your hand up, while bringing the shoulder blades together. After completing the required number of repetitions, make a movement in the opposite direction. To reduce the stress on the elbow joint, it must be slightly bent. Also, you should remember that using heavy weights can lead to joint injury.
- Combined arm lift. The legs are located at the level of the shoulder joints, and the arms with sports equipment clamped in them are lowered down. The palms should be facing each other. To give your lumbar back a natural bend, tighten your abdominal muscles. Bringing the shoulder blades together, begin to lift the shells up in front of you to the level of the shoulder joints. After that, lower them to the hips and without pause, spread your arms to the sides, the same to the level of the shoulder joints.
- "Butterfly" (raising the arms in a bent position). Sit on the edge of a bench or chair with your knees bent. Lean forward while maintaining a natural arch in your lower back. Dumbbells are placed in the lowered hands at the level of the ankles. Begin to bring the shoulder blades together, spreading your arms to the sides. The pace of the movement is slow. After that, return to the starting position without pause.
A set of exercises to strengthen the muscles of the shoulder girdle, see here:
