How to build shoulders


The question “how to build shoulders” was, is and will be relevant as long as broad shoulders are considered one of the main attributes of male strength and masculinity

The answer to this question is obvious — go to the gym. Various presses and wiring, performed with enviable regularity, sooner or later will make a wonderful transformation of your shoulders from ugly ducklings into two handsome swans. But for this to happen, you need to replenish your knowledge base.

The first thing to know is that the shoulder is not one solid muscle, but three bundles — anterior, middle and posterior. The first two are larger and it is they who determine the size of the shoulders, the back beam is smaller, but the roundness of the shape of the shoulders depends on its development. It is obvious that various strength exercises for the shoulders load each of the beams differently, for example, the barbell bench press in front of you emphasizes the load on the front and middle beams, practically not including the back beam, while the tilted dumbbell raises are aimed exclusively at working out the rear deltas. In order for the training to be as effective as possible, it is necessary to perform several types of exercises, selected in such a way as to involve all muscle bundles and thereby ensure maximum shoulder growth. For simplicity, all exercises are divided into two main types: basic (mass-gathering) and isolated. Let’s consider each of them in more detail.

Basic Shoulder Exercises

Basic exercises involve all bundles of deltoids to one degree or another, and, as a rule, are performed with large weights. Basic exercises are designed to increase strength and muscle mass, and it is with them that shoulder training begins. The most important mass-building exercises include:

  • Overhead barbell press (military press)
  • Overhead barbell press
  • Bench press from behind the head while standing
  • Bench press from behind the head
  • Seated Dumbbell Press
  • Arnold press

Each of these exercises has certain advantages and disadvantages relative to each other. We note the main points common to all exercises:

Exercises performed with a barbell allow you to lift large weights, which naturally stimulates muscle growth better, on the other hand, lifting dumbbells allows you to increase the range of motion, which contributes to a deeper study of the muscles of the shoulders.

Exercises performed while standing, to the greatest extent, load the back muscles, and sitting on a bench with a backrest, on the contrary, you minimize this load.

Exercises with a barbell lowered behind the head are considered more traumatic, but at the same time, they emphasize the load on the middle deltas to a greater extent.

Recommendation for choosing a basic exercise

Top tip: experiment — choose one exercise and do it for the whole cycle. Over time, you will develop an idea, based on your practical experience, about each of the exercises. In the future, choose the one that you feel was the most effective. At the same time, sooner or later, at some point, stagnation sets in, and then one of the best ways to overcome it is to switch to another exercise.

how to build shoulders

Shoulder Isolation Exercises

Isolating exercises allow you to emphasize the load more accurately — on any one muscle bundle. The main goal of performing isolating exercises is to work on the shape and relief of the selected muscle bundle or work on the lagging muscle. Usually these exercises are performed after the basic exercises, and during the shoulder workout you can perform several different isolation exercises at once.

The main isolated exercises include:

  • Breeding dumbbells in an incline. This exercise is designed to develop the rear deltas.
  • Breeding dumbbells standing. This exercise focuses on the middle deltas.
  • Lifting dumbbells overhead through the sides. This exercise is designed to develop the middle deltas, and also improves the mobility of the shoulder joints.
  • Lifting dumbbells in front of you. Designed to work on the middle and anterior bundles of the deltoid muscles
  • Pull bar to the chin. The emphasis in this exercise falls on the middle deltas, as well as the trapezius muscles.
  • L-dilutions. This exercise emphasizes the load on the rear deltas and the muscles that rotate the shoulders outward.

Now it should be obvious to you that there is no one universal exercise to pump up your shoulders and only a well-chosen set of several exercises will allow you to achieve your goals. Of course, in addition to the selection of exercises, it is also important to properly organize nutrition and rest, and then you can really hope for a good result.

Author: Alexander Kuznetsov

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