In muscle training, some training movements train the shoulder muscles, and some training movements train the hip muscles, and each movement has a good training effect. , I believe some people still know the training exercises for shoulder muscles. So, what are the shoulder muscle training exercises? These movements are easy to train. Let’s take a look below.
1. Upright rowing
(1) Key training areas: deltoid and oblique muscles quadratus, followed by biceps and forearm.
(2) Starting position: Stand naturally, hold the middle of the horizontal bar with the back of your hands forward, 6 inches apart, and droop your arms in front of your legs.
(3) Action process: Hold the bell and slowly lift it close to your body, keeping your elbows above the handshake. Pull up until it is close to the level of the front of your neck, then pause. Then, follow the original path and slowly lower it close to your body until it hangs in front of your legs. Repeat.
(4) Training points: Put down the barbell more slowly each time, and lift it up more slowly than when you put it down, so that the training effect will be better.
2. Use dumbbells or barbells for "front raise"
(1) Key training areas: upper body and front deltoid muscles.
(2) In the starting position, stand naturally, holding a bell in each hand or a barbell hanging in front of the legs.
(3) Action process: Lift the dumbbell or barbell forward and upward (slightly bend the elbow) until it is parallel to the eye level. Then, slowly lower the restore and repeat.
(4) Training points: If dumbbells are used, hold the bell in front of the body with your fists forward and lift it up. This method focuses on exercising the anterior deltoid muscles alone.
3. Shrug
(1) Key training areas: shoulder trapezius, neck muscles and upper back muscles.
(2) Starting position: Stand naturally, with the backs of both hands facing forward, holding a barbell or dumbbell hanging in front of the legs.
(3) Action process: Hunch both shoulders upward at the same time, so that the acromion touches the ears as much as possible, then slowly turn the shoulders back at this top position, and then slowly downward from the back Return to the original position with your arms hanging down. Repeat. Don't bend your elbows while shrugging.
(4) Training points: If you bend your wrists slightly and turn the tips of your elbows outward, this will be more effective in contracting the trapezius muscles on the shoulder.
4. Standing press
(1) Key training areas: mainly the shoulder deltoid muscles andTriceps, followed by pectoralis major, trapezius and back.
(2) Starting position: Hold the horizontal bar with both hands, shoulder-width apart, lift the barbell to your shoulders, palms upward.
(3) Action process: Push the barbell up against your face until your arms are straight above your head. Then, slowly lower it to your shoulders along the original path. Do it again.
(4) Training points: When pushing up, do not lean your upper body back. It is best to wear a weight lifting belt around your waist for training. Also don't hold your breath during the press.
5. Dumbbell press
(1) Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper pecs, triceps, and upper back muscles.
(2) Starting position: Hold the bells with both hands on both sides of the head.
(3) Action process: Push the dumbbells vertically with both hands until the arms are straight. Then slowly lower it to the starting position.
(4) Training points: The dumbbell grip method has a greater degree of freedom than the barbell.
6. Behind-the-neck press
(1) Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper pecs, triceps, and upper back muscles.
(2) Starting position: Place the crossbar on the back of the neck and shoulders.
(3) Action process: Hold the hands slightly wider than the shoulders, and push the barbell up until the arms are straight. Then slowly lower it to the back of your neck and shoulders.
(4) Training points: If you regularly change the grip distance between your hands, you can exercise different parts of the muscles. A wide grip is better for training the deltoid muscles, while a narrow grip focuses on the triceps.
7. Standing side raise
(1) Key training areas: rear deltoid and upper back muscles. How to train shoulder muscles?
(2) Starting position: Stand with your feet shoulder-width apart, hold a dumbbell with the palms of your hands facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back. .
(3) Action process: Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, and then put down the dumbbells and return. Repeat.
(4) Training points: If you slightly bend your elbows and wrists while holding the bell to both sides, you will feel that you can achieve better contraction of the deltoid muscles. Throughout the movement, your mind should be focused on the contracting muscle group.
8. Lateral raises
(1) Key training areas: the outer middle bundle of the deltoid muscle.
(2) Starting position: Stand naturally, holding a dumbbell in each hand in front of the pituitary body, with both elbows slightly bent and fists facing forward.
(3) Action process: Hold the bell with both hands and lift it to both sides at the same time until it is raised to the height of the head. Then, slowly return to the original position along the original path, and repeat.
(4) Training points: During the process of lifting and lowering the bell, keep your elbows and wrists slightly bent to contract the deltoid muscles.More effective. When the dumbbells are lifted to both sides, turn your wrists upwards slightly higher than your thumbs until they are lifted to the highest position. When the dumbbell falls, turn your wrist back.