Girls who are taking up sports for the first time pay little attention to the upper part of their body. However, a beautiful line of the arms and even the back in the photo and in life is impossible without exercises on the shoulder girdle area, and it is built by targeted strength training with weights. Is it possible to get wide, sculpted shoulders without going to the gym by working out at home?

How to swing your shoulders correctly

To achieve this goal, you need to not just choose the exercises you like and randomly arrange them, achieving a certain duration of the workout. If you want to know how to pump up your shoulder muscles so that it is aesthetically pleasing (which is especially important for girls), you should understand what effect this or that exercise has on the body, what processes occur in the body during and after training.

• The deltoid muscles or deltoids are responsible for the width of the shoulders. Experts divide them into posterior, anterior and middle, each of which needs separate study.
• The minimum number of exercises in a complex for strong, beautiful shoulders is 3, one for each area. Diversity will not give you anything, so you can even take the “basic three” and systematically perform it.
• Girls, wanting to increase the volume of muscle mass in the shoulder girdle, are forced not only to work with exercise machines, but also to take sports nutrition, increasing the dose of protein in the diet. Without these actions, you will only be able to create a relief silhouette, but not affect the width of your shoulders.
• All muscles need rest. Too frequent training is also undesirable, so it is recommended to do it every 1-2 days.
• If it’s difficult to sort out all the information yourself and make it workable, you should visit the gym and talk to a trainer: literally a few basic classes will help you solve most issues.

How to quickly pump up your shoulders at home

The gym is considered the fastest option for building a beautiful body, but not the most affordable, especially if you want to exercise regularly and often. You can also conduct training outside, even in a small apartment, but the process will take a little longer and become more complicated. Basic ways to pump up your shoulders at home:

• push ups;
• bench press with free weights;
• craving.

Some girls are thinking about the option of pumping up their shoulders on the horizontal bar. According to professionals, this is a less effective technique, as is working with parallel bars. Pull-ups help increase endurance and have a positive effect on arm strength, but the load on the deltoids is secondary, so building up the shoulder girdle is much more difficult than through the methods mentioned above. It is better to use the horizontal bar as an auxiliary apparatus in front of the main part.

How to pump up your shoulders at home with a barbell

Girls rarely resort to such training, especially if they do not have sports training. However, if you are wondering how to build your shoulders at home the fastest, then the only correct answer will be training with a barbell. At the initial stage, only its neck is used, later discs are added. Classic set of exercises:

• Military or vertical press. The base of the barbell is taken with a wide grip and the body is held straight. It is best to perform the exercise while sitting, pressing the barbell from the chest. If there are no problems with the neck - because of the head. Do not straighten your elbows completely at the top point.
• Raising your arms in front of your body. The barbell is taken with a wide grip, the back is straight, without bending. The lift is carried out to shoulder level, the lowering is carried out to the belt line. It is advisable to do 15 repetitions without rest.
• Shoulder raises. The emphasis in the exercise is on the back. The barbell is held in front of you with lowered hands, lifting the shoulders and lowering them back at a moderate speed.

How to build broad shoulders with dumbbells

An option available to most, which girls especially like: free weights are not so heavy as to cause too active muscle growth, but can already give a beautiful relief. The cost of such equipment is also lower than barbells, and it is very compact, so you don’t need to look for a large free area for training. How to pump up your shoulders with dumbbells at home?

• You can widen your back with a large number of repetitions in the approach - for men about 30, for girls the bar is reduced to 20-24.
• If the goal is to increase endurance, you need to train the deltoids with more weight, but doing only 8-10 repetitions.

Sample home exercise program with dumbbells:

• Raise your arms in front of you and to the sides. Wrists down, slight bend in the elbow joint is never eliminated. Isolated exercise, do 20 times per set.
• Basic press. Affects all deltas. Performed slowly, by raising your arms outstretched forward. Elbows should be soft to avoid injury.
• One-arm vertical row. It is performed obliquely, with a straight back, without bending in the lower back. The hand with the dumbbell lowered down is pulled towards the body, the elbow passes next to it.

How to pump up your shoulders with push-ups

This basic exercise is present in all complexes: from general weight loss programs to chest tightening techniques. Anyone who has ever tried to figure out how to pump up their shoulders at home has once come up with push-ups. However, even such a simple exercise has its own tricks:

• For the front delta beam, place your palms shoulder-width apart and pull your elbows toward your body.
• For the triceps, use a narrow grip - palms under the chest.
• The wider you spread your arms away from your body, the higher the load on your back and the lower the load on your shoulders.
• Advanced push-ups: from a handstand. Keep in mind that your body must be strong, otherwise you may unwittingly injure your neck while descending.
• The most effective program will be 4 approaches, for each they do 10 active push-ups.
• If you've strengthened your arms and find the exercise too easy, add weights to your back, thereby increasing your weight and the pressure on your muscles.

The content of the article:

Well-pumped muscles of the shoulder girdle can make the back visually wider and give the figure the appearance of the English letter “V”. This is exactly what a male figure should be, according to the prevailing concepts of the ideal of beauty in our society. At the same time, attention should be paid to the development of the muscles of the shoulder girdle not only for boys, but also for girls. This will make the shape of the female body more distinct and even.

Most girls don't want to have big muscles, which is understandable, but basically impossible. Very often, women are afraid to overtrain their muscles, not realizing that this is simply impossible without the use of sports pharmacology due to the physiological characteristics of the female body. At the same time, when training the muscles of the shoulder girdle, girls can focus on isolated exercises that do not allow them to gain a lot of muscle mass. Use light weights in this case. After reading this article, you will understand how to pump up your shoulders at home.

Effective exercises for the muscles of the shoulder girdle

All the most effective movements for pumping up this muscle group can be divided into two types: presses and swings. All pressing movements are basic, and swing movements are classified as isolated movements. You can perform presses while standing or sitting. You can press shells from the chest or from behind the head, using a barbell or dumbbells for these purposes. You can also use exercise machines.

Swing movements are aimed at developing a specific section of the deltas and are performed at a slow pace. To engage the middle deltas, you need to lift sports equipment in front of you. The posterior part of the deltas is active when swinging to the sides when the body is tilted forward.

To make the lesson as effective as possible, you should start it with doing presses, and then move on to swinging movements. This scheme is the most effective, since serious weights are used when performing bench presses, and at the beginning of the lesson the athlete has a maximum reserve of strength. When the energy runs out, you can move on to easier movements, which include swings. This is definitely worth remembering for everyone who wants to know how to pump up their shoulders at home.

How to pump up your shoulders: principles of training

The muscles of this group actively work with almost every movement of the arms. Deltas are usually divided into three sections: anterior, posterior, and middle. It should be remembered that there are no exercises that can simultaneously use all sections of the deltas. In order for your training to be as effective as possible, the training program must be created individually.

Let us inform everyone who wants to know how to pump up their shoulders at home - it is advisable to use dumbbells for these purposes. Even such a simple exercise as the “shrug” with dumbbells in your hands will be very effective, especially for beginners. It is no secret that men pay special attention to training the muscles of the shoulder girdle and arms. However, girls should also work out these muscles.

First of all, this is due to the fact that throughout the summer, girls’ hands are in plain sight, and it will not be possible to hide fat deposits no matter how hard you try. To get rid of them, you should pay attention to training this muscle group.

The most effective shoulder exercises at home

Fitness experts recommend starting your workouts by creating a workout plan, which you then need to strictly follow. The duration of each lesson is at least 30 minutes for girls and about 45 minutes for men. For women, it is enough to use dumbbells weighing 2.5 kilos, but guys should buy collapsible sports equipment to be able to progress the load.

It is very important to do a good warm-up before each session to protect yourself from injury. To do this you will need no more than ten minutes. To make the muscles of the shoulder girdle look beautiful against the background of your arms, you need to pump up your biceps. This reminder applies to girls, since men definitely do not forget about arm muscles. Now let’s look at exercises that will help you answer the question of how to pump up your shoulders at home.

1. Overhead presses. The exercise is aimed at developing the middle and anterior deltas, as well as triceps. Let us immediately note that this movement is quite traumatic for the joints and should not be performed at the very beginning of the lesson. Take a standing or sitting position, taking the projectile with a direct grip. In this case, the forearms should be parallel to each other. Lower the projectile onto the trapezoid and then lift it up.
2. Army press. The exercise is aimed at developing the middle and anterior deltas. Raise the barbell to chest level, lowering your elbow joints down. Begin to lift the apparatus, fully straightening your elbow joints.
3. Dumbbell lateral raises in a standing position. The exercise is aimed at developing the middle deltas. Sometimes novice athletes swing their body when performing this movement, which is not worth doing. Otherwise, the effectiveness of the exercise will sharply decrease. Taking the shells in your hands, extend them slightly in front of you and slightly bend your elbow joint. Begin to spread your arms to the sides, raising them to the level of your shoulder joints.
4. Lifting dumbbells in front of you. The exercise is aimed at developing the anterior deltas. However, if you have already performed the military press, then you don’t have to do this movement. Taking the shells in your hands with your elbows slightly bent, extend them in front of you. From this position, begin lifting the dumbbells above your head.
5. Dumbbell fly in an inclined position. The exercise is aimed at developing the posterior deltas. It is this movement that will answer your question of how to pump up your shoulders at home. This is the only exercise that can maximally load the rear deltas. As a result, you will be able to broaden your shoulders. The movement must be performed at a slow pace, pausing at the topmost position of the trajectory. Taking the shells in your hands, tilt your body forward to an angle of 45 degrees. Your hands are positioned in front of you. From this position, spread your arms to the sides.
6. Pull the barbell towards the chin. The exercise is aimed at developing the anterior deltas, as well as the trapezius. To maximally load the deltoids, you should use a wide grip. Take a standing position, holding the barbell down with your arms outstretched. From this position, lift the projectile to your chin, while spreading your elbow joints to the sides.
7. Pull the barbell towards the chest. The exercise is aimed at developing the anterior deltas. For maximum comfort when performing the movement, you can do it in a Smith machine. Unfortunately, this sports equipment is not available at home, but if you decide to start visiting the gym, then it’s worth knowing about it. From a technical point of view, the movement is similar to the previous one, but the projectile rises only to chest level.
8. Although this exercise primarily targets chest development, the shoulder girdle muscles are also involved. It is perfect for beginner athletes. Which have virtually no muscle mass. If you use a narrow hand position. Then shift the emphasis of the load to the anterior section of the deltas. The wider the position of the hands, the more actively the chest muscles are involved, and the middle section of the deltas is also involved in the work.
9. Dips. When performing this movement, the muscles of the shoulder girdle work only at the moment of the negative phase of the movement, or, more simply, when you return to the starting position. To pump up the deltoids, you need to lower your body down and lift only 10–15 centimeters, and then lower yourself again.
10. Pull-ups behind the head, wide grip. This movement is great for pumping up the lats, but it also works the deltoids. To emphasize the load on the muscles of the shoulder girdle, as in the case of the previous movement, you should not go deep down.

These are the exercises that give a comprehensive answer to the question of how to pump up your shoulders at home. From them you can create an effective training program that will allow you to achieve your goals.

More useful information about shoulder training at home in this video:

How to pump up your shoulders to get the famous oblique fathom? After all, it is, whatever one may say, the most noticeable part of the athletic male body. Potential opponents begin to respect you for your “broad shoulders”; First of all, an admiring female gaze clings to her, my dear... It’s the toned abs and legs that you still have to manage to see under the clothes, but you can’t hide your shoulders even with a thick winter jacket. But is it really possible to create noticeable relief without the help of an instructor and half a dozen different simulators at hand?

Anatomy page

Before figuring out how to pump up your shoulders at home, it’s worth taking a closer look at what you’re actually going to do. To do this, let's take a short excursion into anatomy.

So, off the top of my head, how many muscles do you have to deal with? Many beginners are sure that with just one, and if you persistently “bomb” it with one or two types of more difficult exercises - say, push-ups on uneven bars - then sooner or later the desired goal will be achieved.

Not certainly in that way. The brachialis muscle that you need to focus on consists of three different, somewhat independent fibers.

Anterior delta allows us to raise our hands in front of us. The barbell overhead press, dumbbell bench press and other similar exercises will help you work it out.

Middle or lateral delta is responsible for raising the arm to the side and... for the heroic turn of the shoulders. Yes, yes, it is she who causes the part of the body we need to expand in width, so if you are worried about how to quickly pump up your shoulders, do not leave this important muscle unattended. Here you should focus on swinging to the sides.

Rear delta serves to pull the elbow back. It lends itself perfectly to pull-ups or, for example, bent over raises.

All three muscle fiber bundles should receive the same load

You can work out until you sweat, but if the load is placed unevenly on the muscle fibers, you can’t expect a high-quality result. A proper workout should consist of at least three exercises - for the front, rear and lateral deltoids. It would be even better to strengthen them with 2-3 basic exercises, affecting all shoulder muscles to one degree or another.

And take note! In addition to the deltoid muscles, the rotator cuff is located in the area of ​​the shoulder joint. It costs nothing to damage it, but recovery will be long and difficult, so the correct exercise technique and a good warm-up before class are of decisive importance, and not at all the weight you are going to work with.

The main rules for successful training

How to pump up your shoulders at home without harming yourself? Do not neglect safety precautions. She was made up for a reason!

Preface any workout with a warm-up: it will prepare the muscles for the load and help avoid injuries to the shoulder joint.

Start your session with basic exercises that work a larger number of muscles, and end with isolating exercises aimed locally at one or another bundle of muscle fibers.

By overestimating your strength, you risk acquiring such a dubious decoration for a long time

Do not strive for increased loads. By properly training with light weights, you can achieve much more than tormenting yourself with lifting weights for which you are not yet ready.

Don't rush into battle. 3-4 classes per week will fully provide the necessary load, and 6–7 will simply exhaust you.

Even if you really want to see results as soon as possible, do not focus on just one muscle group. This looks strange, violating the normal proportions of the body, and ends in injury.

Going to the gym definitely won't hurt!

The best option for a beginner would be a personal consultation with a trainer. Find the time and means to visit the fitness club at least 2-3 times and find out in practice how to build broad shoulders using safe methods. And everything is simple there - ask, listen, follow the instructor’s actions and learn. This way you will reduce risks and move towards your goal by leaps and bounds.

Workout plan

So, a light warm-up - jogging in place, rotating your shoulders and elbows, swinging - is left behind. The time is coming to take on a more serious load on your shoulders. Let's get started without delay!

Basic exercises

How to pump up your shoulders on the horizontal bar? Extremely simple. This is an almost universal simulator that gives an even load on all the muscles of the shoulder girdle, and especially those that we need.

Straight grip. Starting position – hanging with a straight medium grip; your legs are bent at the knees and crossed, your back is arched at the lower back, your hands are resting on the bar with their backs facing you. Pull yourself up, trying to touch the horizontal bar with your chest, and do not forget to bring your shoulder blades together. When descending, the arms straighten almost completely.

Correct body position is half the success

Reverse grip. The general position of the body remains the same, only the hands move - now they should be turned with their palms facing you. Gently bend your elbows, trying to reach the bar of the horizontal bar not with your chest, but with your back. At the same time, you should not strive to the limit of your strength to lift your body as high as possible! The maximum development of the muscles is achieved with an incomplete pull-up, at the moment when the elbows are bent 90 degrees, the shoulders are parallel to the floor, and the shoulder muscles feel the tension well.

Just one part, but the load distribution has changed

Perform each exercise 8-12 times, doing 3-4 sets per workout.

Over time, the number of repetitions in each approach can be increased to 20, but it makes no sense to strive further, to astronomical numbers. Better use weights.

How to pump up your shoulders with dumbbells? Firstly, choose a piece of equipment of such weight that you can painlessly, but with effort, perform 8-12 dumbbell lifts, and secondly, find a bench with a hard back.

Arnold press. Starting position - sitting on a bench, with your back tightly pressed against its back and your legs bent at the knees at an angle of 90 degrees. Arms with dumbbells are also bent at the elbows, hands are at shoulder level, palms facing the body. Trying to keep your head strictly straight, begin pressing the dumbbells upward. Halfway up - somewhere at the top of the head - begin to turn your wrists with your palms facing outward and continue moving to the top point. As you lower your arms, do the exact opposite: Rotate your wrists again so that your palms are facing your shoulders.

Short video: Arnold press in action

The exercise perfectly works all three bundles of the deltoid muscle, but the anterior and middle deltoids receive special attention.

Seated dumbbell press. Starting position - sitting, arms with dumbbells spread to the sides, shoulders parallel to the floor, elbows bent at an angle of 90 degrees. Smoothly, without jerking, begin to lift the dumbbells above your head, trying to keep both arms moving in an arc. At the top point, the dumbbells should almost touch, and then, without delay, just as smoothly return them to their original position.

Video hint:

Make sure that during the entire approach your elbows fall below your shoulders - this will negatively affect the deltoids.

What if you don’t have a horizontal bar or dumbbells at hand? Push-ups will come to the rescue!

Take a lying position. The lower back is bent at an angle of 90 degrees, the feet are raised on the toes, the palms are firmly on the floor. Your task is to perform push-ups without changing the angle of your body. This will give a high-quality load on all the necessary muscle groups.

Choose the difficulty of the exercise based on your capabilities.

It’s very good if your physical fitness allows you to do push-ups with your feet resting on a wall or bench.

Isolation exercises

Let's move on to local work on the deltoid muscles.

Lifting dumbbells in front of you. In this case, the object of our influence will be anterior delta. Perform the exercise slowly, thoughtfully, trying to feel the tension in your shoulder muscles with each lift. If it’s still difficult for you to work with both hands at once, use them alternately, the effect will still be there.

Do not make sudden jerks!

Standing dumbbell raises. This time at gunpoint middle deltoid muscle. A little trick: take a second pause every time your hands and dumbbells are at the most extreme points, this will avoid performing the exercise by inertia.

Try to feel the effort of your shoulders

Bent-over dumbbell raises. It's rear delt time! Keep your back strictly straight, your arms almost completely straight and... forward!

Perform each exercise from 15 to 20 times, depending on your preparation.

It will be easier if you provide yourself with a reliable support for your head.

Video: sculpting wide shoulders at home

It is known that it is better to watch once than to read ten times, so finally take a look at the video “How to pump up your shoulders” from the Fitness Fortress. Maybe this is exactly what you need?

Or maybe you’ll like Alexander Dobromil’s advice more?

The criteria for the beauty of the male body have their own standards. Prominent and broad shoulders have been and remain one of the main measures of attractiveness for a man. The width of the shoulders determines the proportions of the athlete's upper body. The larger it is, the narrower the waist looks. Consequently, the figure looks much more attractive. This is the reason for the high interest of those involved in building a beautiful and sculpted body in the most effective exercises for working the shoulder muscles.

The equipment used when performing shoulder exercises depends on the location of the training. In the gym it is best to exercise with a barbell, but at home it is much easier to use dumbbells. The latter have less weight than barbells, but you can also perform good and useful exercises with them.

The formation of the shoulder occurs with the participation of the deltoid muscle. It consists of an anterior, middle, and posterior bundle. To achieve proper development of the shoulder region, the load on all three beams must be absolutely uniform. This anatomical structure makes it quite difficult to train the shoulders. However, with some effort, the athlete can not only achieve the desired result, but also make the figure truly attractive.

The training is best composed of basic exercises aimed at engaging and working the entire delta. A separate bundle should be inflated only when the load placed on it was not enough and it began to lag behind the rest in development. In other cases, isolation exercises are not necessary.

You can train both in the gym and at home. The main thing is that the athlete has equipment such as dumbbells and a barbell at his disposal. The weight is selected so that at least eight or ten lifts can be done in one approach. Using too much weight to give your shoulders definition and width is not recommended. Increasing loads, that is, working with heavier equipment, should be done when the main goal is to increase muscle strength. In this case, you need to lift the shells from five to eight times, perform four to five sets.

Beginner athletes are recommended to master and perfect the execution of one or two basic presses to the point of automaticity. They perfectly work the deltoid muscle and provide an even load on the entire shoulder girdle. When it is sufficiently trained, it becomes noticeable which of the beams requires more work. At this stage, you can add isolation exercises to the training, which are chosen depending on which muscle group needs additional work.

List of effective shoulder exercises

The main exercise for working the shoulder muscles. The main emphasis in it is on the middle delta bundle. However, pumping of this area occurs with the active participation of both the anterior and posterior bundles.

Initial position:

• stand straight, spread your feet shoulder-width apart;
• Take the projectile with a direct grip and lift it to chest level;

Performance:

• lift the projectile, exhaling at the end point;
• take a break;
• slowly, inhaling, lower the barbell to its original position, that is, to chest level.

1. no need to take maximum weight;
2. your back should be slightly arched;
3. You can use dumbbells as an apparatus.

A basic exercise that is entirely aimed at pumping up the muscles of the shoulder girdle. Unlike the previous one, it is performed from a sitting position.

Initial position:

• sit on a sports bench;
• arch your back a little;
• take the projectile with a wide grip.

Performance:

• simultaneously with exhalation, lift the barbell, while fully straightening your arms;
• while inhaling, lower the projectile behind your head.

1. The bench press must be performed smoothly, slowly, without jerking;
2. The exercise can be diversified by alternating lowering the projectile behind the head and towards the chest.

Ideal training for pumping up the deltoid muscle at home. It is not only effective, but also accessible, since it is performed not with a barbell, which not every athlete has at home, but with dumbbells. Exercises using this sports equipment are great for those who, for some reason, do not have the opportunity to work out in the gym, but want to pump up their shoulders.

The training really works and allows you to achieve the desired result. The main thing is to be ready to give your best, be patient, and show diligence. Perseverance should be demonstrated not by the number of approaches, but by regular exercise. Otherwise, no significant effect will be achieved.

Initial position:

• sitting on a bench with a back, keep your back straight and straight;
• the chin should be parallel to the floor, the gaze should be straight;
• keep the projectiles at eye level;
• Extend your elbows, but make sure they are under your hands.

Performance:

• exhaling, squeeze the shells up;
• Without turning your hands, bring the dumbbells together at the top point;
• hold for a few seconds;
• inhaling, smoothly return to the original position.

1. hands must be moved in the same plane;
2. to avoid adverse effects on the elbow joints, sharp straightening of the arms at the extreme point should not be allowed;
3. It is strongly recommended not to bend back or bend your back.

This exercise has already become a classic in bodybuilding. Its effectiveness is beyond doubt. As is already clear from the name, this training was part of the mandatory training of Arnold Schwarzenegger, absolutely anyone, even those far from the world of sports, knows about his success in building a sculpted and beautiful body.

Initial position:

• sit on the bench, press your back to the back;
• bend your knees so that they form a right angle;
• spread your legs wide, place your feet as far as possible on the floor;
• lift the dumbbells to neck level;
• Bend your elbows at an angle of 90 degrees, turn your palms towards you.

Performance:

• exhaling, squeeze the shells vertically upward, turning your hands outward with your palms;
• make sure that your palms are facing forward at the extreme point;
• stay late;
• take a breath, return the projectiles smoothly to the starting position.

1. It is better to perform training with lighter dumbbells than for other exercises;
2. The elbows at the extreme point should be left slightly bent, and not straightened to the end;
3. The press must be performed straight, preferably without stopping in the lower position;
4. In order not to have an additional impact on the spine, acceleration and jerking should be avoided.

Another exercise that is great to do at home. The training is isolating. It is aimed at working out and pumping up the side of the delta.

Initial position:

• stand up, lean forward slightly;
• lower your arms with the dumbbells down.

Performance:

• take a deep breath, spread your arms shoulder-width apart;
• the back of the dumbbells at the most extreme point is slightly raised;
• exhaling, gently lower your arms to their original position.

• Cheating is unacceptable;
• the entire load should be concentrated on the shoulders.

If there is cheating during the training, a completely different muscle group is involved. This reduces the result.

Aimed at working out the back of the muscles of the shoulder girdle.

Initial position:

• standing straight with dumbbells in your hands, lean your body forward at an acute angle;
• lower your hands down.

Performance:

• taking a deep breath, spread the projectiles to the sides, raising them to the maximum possible height;
• As you exhale, return your hands to their original position.

• at the extreme point of lifting, the front part of the projectile should be slightly tilted forward;
• You need to keep your back straight, but bend a little at the lower back;
• You cannot round your back, as this can lead to injury.

Basic training, which is more aimed at working out the middle deltoids, but also pumps up the trapezius muscles.

Initial position:

• standing straight, grab the barbell with an overhand grip, holding it down;
• The distance between the palms should be about two fists.

Performance:

• exhaling, lift the projectile to your chin;
• hold the barbell in the most extreme position;
• take a breath, return to the starting position.

1. elbows should be constantly apart and rise strictly vertically;
2. You cannot bend your neck and back, your chin should be horizontal;
3. when lifting the barbell to the chin, the bar must be raised above shoulder level;
4. the weight of the apparatus should not become an obstacle to the correct execution of the exercise.

The best exercises for training shoulders - Video

Let's sum it up

To achieve the desired result, you need to include the proposed exercises in your regular workout and practice on a regular basis. Don't focus solely on exercise. You also need to remember about proper nutrition.

If space for home workouts is limited, dumbbells are the safest equipment. It is better to perform bench presses at the beginning of training, that is, when there is no feeling of fatigue. By following the recommendations given, combining both basic and isolating exercises on the shoulder girdle, each athlete will be able to give their shoulders ideal proportions and make their waist visually narrower.

A healthy lifestyle and exercise in the gym have become part of life for many. Athletes pay special attention to working out the shoulder girdle. But not everyone can work out in the gym. Today we will tell you how to pump up your shoulders with and without dumbbells at home, and we will also look at shoulder exercises at home.

Working out the shoulders - what muscles work

The shoulders are represented by the deltoid muscle, consisting of three bundles - anterior, posterior and middle. The deltoid muscle is located on the shoulder joint and partially on the shoulder. Each beam performs its own function, which makes it possible to work on each of them locally.

Front bun is responsible for raising your hands in front of you, average- for spreading your arms to the sides, rear- for moving the arm back.

Only uniform work on each of them will allow you to form broad, athletic shoulders. Therefore, pumping up your shoulders is not as easy as it seems. An integrated approach is important here.

Having an understanding of the work of each bundle of the deltoid muscle, you can already roughly understand what exercises need to be performed, to work the entire muscle. By visiting the gym, pumping up your shoulders is not difficult at all.

But if for some reason you can only exercise at home, I suggest taking a more detailed look at shoulder exercises at home.
To get the most out of your training, it is important to follow some recommendations.

• Train one muscle group no more than once a week.
• Perform each exercise at least 15 times in 3-4 approaches.
• Be sure to start your workout with a warm-up to avoid joint injuries and sprained ligaments.
• Don't take the weight limit. This can only do harm. It is important to perform the required number of repetitions and approaches technically correctly.

Due to the ability to adjust the number of repetitions and sets, as well as the weight of the weight, this workout is suitable for absolutely everyone. Now let's move on directly to the exercises and figure out how to quickly pump up broad shoulders at home for both men and women.

Shoulder exercises at home - technique

The most common and accessible exercises in terms of equipment are exercises with dumbbells. Moreover, even if you don’t have them, you can safely replace the dumbbells with bottles of the volume you need with sand or water. In the starting position of all exercises with dumbbells, place your feet shoulder-width apart.

Raising dumbbells in front of you

The exercise is aimed at training the anterior delta. Here it is important to work only with the shoulder, so no “throwing” - only smooth and moderate work without extreme weight. Put your hands down. Press the dumbbells to the front of your thighs. The palm is turned with the back side outward.

The elbows are slightly bent. As you exhale, raise your arms until they are parallel to the floor. We do not straighten our arms at the elbows. While inhaling - starting position. The exercise can be done with both hands at once, or alternately.

Dumbbell lateral raises

Place your hands with dumbbells, slightly bent at the elbow joint, along the body. As you exhale, spread your arms with dumbbells to the sides. The shoulder takes a position parallel to the floor. Do not forget that we do not straighten our arms at the elbows.

Moreover, at the top point the elbow should be higher than the forearm. It is in this position that the entire load goes to the middle delta. While inhaling, return to the starting position.

Bent-over dumbbell raises

Lower your body, creating a right angle at the hip joint. Hands with dumbbells are lowered down. As you exhale, spread your arms to the sides until your shoulder is parallel to the floor.

Here also the elbow should be higher at the top point than the forearm. While inhaling - starting position. In this exercise, the posterior delta bundle is worked out.

Standing Dumbbell Press

Raise your arms up so that your shoulder is parallel to the floor and there is a right angle with your forearm. As you exhale, press the dumbbells upward. While inhaling, return to the starting position. At the bottom, lower your shoulder slightly below parallel, but not too low.

The technique of performing exercises with dumbbells is quite simple, but even despite this, many novice athletes make a number of mistakes.

Common mistakes when performing exercises with dumbbells

• Do not straighten your elbows. Otherwise, you may injure the joint.
• Don't jerk. All movements should be moderate. Concentrate your attention on the work of a specific muscle so that the load does not transfer to other muscle groups.
• Use a weight that will allow you to perform the required number of repetitions efficiently.
• Keep your back strictly straight.

If for one reason or another you do not want or do not have the opportunity to use dumbbells, there is a fairly effective, but difficult exercise.

Handstand push-up

Here it is possible to use a support in the form of a wall or without it. Stand on your hands against the wall. As you inhale, lower your body down; as you exhale, lift your body to the starting position. It is worth noting here that if you do not have physical training, you should not start training with such an exercise. It is more suitable for more advanced athletes.

There is a simpler version of this exercise. Here you can use a wall or even a sofa for support. It is necessary to stand in a handstand, resting your feet so that the body is perpendicular to the hips. And do the same push-ups.

Either way, you should consider your fitness level when choosing weights and options for shoulder exercises when working out at home. For a visual example, we have selected a video lesson with a set of exercises for working out the delta.

How to pump up your shoulders at home - video

From this video you will learn about the technique of performing exercises at home with dumbbells, what you should pay attention to when performing each exercise, and how you can replace dumbbells for training.

To summarize, it is worth noting once again - even without visiting the gym, you can find the body of your dreams. And high-quality training techniques will help you quickly achieve results and avoid injuries during training.

Have you already experienced the effect of shoulder exercises? Did you use dumbbells, or what did you manage to replace them with? Share your impressions, plans and results in the comments.