In order to properly work with the muscles of the shoulder girdle, you need to know their anatomy and features. What muscles are located on the shoulders, what exercises are used to train them?
The shoulders have a strong impact on the body figure, so the muscles of the upper shoulder need the same training as the others. For a man, strong and wide shoulders are a sign of power and authority. With a well-developed chest and large hands, poorly developed shoulders will stand out especially. Working on the shoulder belt will not hurt women, they are also interested in the harmony of the figure.
Those who are engaged in martial arts, strong shoulders help to maintain their position longer, in weightlifting-reduce the risk of injury.
The muscles of the shoulders are involved in all the exercises in which the hands work, for example, when performing bench press or push-ups. But in order to direct efforts on the shoulder girdle, you need to know the anatomy of the human body and the features of these muscles.
Anatomy of the shoulder
It is important to understand the interaction of the shoulder muscles. If you present in a simplistic way, the shoulder is built as a connection-the ball and the socket into which it enters. This connection provides countless movements, but very poor stability. The rotational element is the most frequently injured part of the shoulder. With careless movement, the joint is very easy to damage, it is covered by deltoid muscles:
Anterior deltoid – the anterior part of the shoulder muscle, it turns the arm inward, participates in many movements. For bodybuilders, it is very easy to pump this muscle, it increases in volume faster than others;
The middle deltoid is the lateral head of the shoulder, it works by performing exercises of isolated arms. Developing this muscle, you increase the volume, increase the width of the shoulder girdle;
Posterior deltoid-removal of the arm to the side and outward rotation are functions of the posterior deltoid muscle. To isolate this muscle, bodybuilders do exercises with inverted rotations.
Exercises for shoulder muscles
Isolated exercises for the muscles of the shoulder should not be involved, it is important to remember that these muscles participate in almost all movements of the hand. Use these exercises for harmonious development.
Press the dumbbells standing – if you do not do this exercise in the usual sitting position, the shoulder muscles will receive more load. The reason is that in a standing position the body must maintain stability.
Mahi dumbbells in the supine position-performed on a bench in the supine position face down. Lifting of arms slightly bent at the elbows with dumbbells is carried out, with each climb, the shoulders will move closer to each other. This exercise will be more effective. If you do not do it on the simulator, but with free weights.
Breeding on the sides of the hands with dumbbells – during the execution you need to focus on the tension in the muscles of the upper shoulder, the load should go on them. In the standing position, hands with dumbbells rise to the sides until they are parallel to the floor, and then slowly return to the starting position.
Pull the horizontal bar – when pulling with a neutral handle, you need to reduce the shoulder blades, and then the shoulders will receive enough load. When pulling, the body slightly deviates back, it is important that the chest touches the crossbar. The chest and shoulders are maximally open, the back retains a straight position.
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