Wide and strong shoulders are very popular, especially among athletes, of course. Very important are the strong shoulders, of course, for bodybuilders. But in order to achieve this goal, of course, requires hard training and, above all, it is also necessary to pay attention to some things.
It is also important to know something about the structure of the highly complicated joint, the shoulder. This joint is also called the deltoid muscle. This muscle is divided into three main muscles and that would be the anterior, middle and posterior head of the shoulder. Underneath these muscles are the rotators and it is these that most of us are completely untrained and unfortunately very prone to injury. If you want to strengthen this area, you will always come across the terms shoulder press and also lateral raises. These are the most common exercises when it comes to the appropriate workouts. A small disadvantage: Unfortunately, these exercises do not consider the back of the shoulder at all.
The part of the shoulders is most often trained
When exercises are done in the gym, it is the front part that is very often trained with exercises for other muscle groups
.
Especially in exercises for the chest, the front muscles of the shoulder are also included. Unfortunately, even if the exercises for the chest are performed incorrectly. It would be important with these exercises, always on the accurate execution. Because if these exercises are done incorrectly, then it may be that the chest has no training effect at all.
Workouts:
If this area is to be strengthened, then it is good to create a training plan that must also be followed. A training plan must always include the entire shoulder, because if it is strengthened completely, it can also be built up ideally. The following sequence is ideal:
- First comes the rear part, here the most useful is the reverse butterfly and the bent forward side lift.
- Then it's on to the middle part, where exercises like the side lift and front pull are just right.
- The final part is the exercises for the front shoulder. For this, the shoulder press should be done with the dumbbell and barbell.
Only the perfect combination makes it and thereby just a strong and powerful shoulder. Of course, it must also be considered that the back and the other muscle groups are not neglected, because these must also be trained and it is also important that regeneration breaks are inserted, because it is precisely these phases that the body uses to build muscle.
Combine the workout correctly
The training for the complete shoulder can be integrated wonderfully into the training units. Especially exercises for chest and back are really perfect. In addition to the chest and back training, the exercises for the shoulder can be easily added. And then it will not take long before the benefits of this training become noticeable. Because the success from this is a broad shoulder, which is then also much less susceptible to injury and tension.
Exercise effectively
In order to build up the muscles on the entire shoulder, you can additionally still after the workout, go all out. Because now you can still work with reduction sets. However, the weight can be reduced, but then you should work until nothing goes. The weight can only be reduced to a maximum of 30% in order to train effectively.
What to do without during training
There are also exercises that also build the shoulder muscles, but which should not necessarily be used, because the risk of injury is much too high. This would be, for example, the barbell shoulder press behind the head. This is an exercise that is done behind the head with weight and in doing so, this is a completely unnatural posture and this can be associated with a very high risk of injury.
You can find new and used training equipment for the shoulders on fitnessmarkt.de!
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Published on: 27 February 2015