Shoulder training is very important, but shoulder training is also complicated, and if you are not careful, you can cause shoulder injuries. There are many shoulder training movements, including freehand training and equipment training. So what do you know about shoulder training equipment? These actions can help you build broad shoulders, let’s check them out together!
1. Standing barbell shoulder press (2 sets*6-8 times; 2 sets*8-10 times)
First, find a barbell suitable for your own weight. Spread your feet about shoulder width apart. Hold the dumbbells in both hands at the same height as your shoulders. Hold the dumbbells in front of your body two shoulder widths apart. Hold your head up, lift your chest, and tighten your abdomen. Finally, after tightening the core, lift the barbell with both hands toward the ceiling to the top of your head. Feel the force in the shoulder bundle. Then lift the barbell to the highest point directly above the head and maintain the peak contraction for 1 second, and then lower the barbell back. Position the neck so that it is at shoulder height. Mainly feel the contraction and stretch of the anterior and middle shoulder muscles.
2. Seated shoulder dumbbell press (2 sets*8 times; 2 sets*12 times)
Starting position: First find a suitable weight for your training and hold it in your hands, then sit on a training bench with your upper back straight, eyes looking straight ahead, both arms bent at the elbows and behind the body, that is, the upper arms are parallel to the ground. Position your forearms at 90 degrees and at the same height as your shoulders, so that the dumbbells are exactly at the same height as the sides of your head and ears. Exercise process: Drive the dumbbells with both hands from both sides to the position above the head. At this time, maintain the peak contraction for 1 second. At the same time, be careful not to completely straighten the arms, but have a slightly flexed posture, and the core muscles must contract and develop. Strength, pay attention to adjust your breathing.
3. Standing dumbbell front raise (2 groups*8-10 times; 2 groups*10-12 times)
Starting position: Hold a dumbbell suitable for your training weight in the backhand hands and in front of the body. Open your feet about shoulder width, hold your chest up, raise your head, and tighten your core. Movement process: Focus on the front bundle of the deltoid muscle, and then use both hands and arms to lift the dumbbell to a position in front of the body and at the same height as the shoulder, and maintain the peak contraction of this movement for 1 second, and feel Feel the tension in the anterior shoulder muscles, and then slowly return your arms to the position in front of your body. During this process, you should pay attention to adjusting your breathing and tightening the core muscles. At the same time, you must focus on the front shoulder beams, exert force, contract, tense, and relax.
4. Sitting bent dumbbell fly (2 sets*8-10 times; 1 set*10-12 times)
Starting position: Hold dumbbells suitable for your own weight with both hands on both sides of the body, then sit on one end of the training bench, straighten your upper body and lean over so that the lower abdomen is close to the thighs, and then move the dumbbells forward, that is, the two calves On the outside of the body, the arms should not be completely straightened. Exercise process: The deltoid muscle exerts force on the posterior shoulder bundle, driving the dumbbell-loaded arms to vibrate toward the back like spreading wings. Feel the contraction and tension of the posterior shoulder bundle muscles, and at the same time maintain peak contraction at the extreme position of backward vibration. 1 second, then return to the starting position. Pay attention to adjusting your breathing during exercise. Do not completely straighten your hands and arms, but have a slightly curved arc.