How to pump up your shoulders with exercises on the horizontal bar and uneven bars?

Dear friends, I am glad to welcome you to my blog! Today I would like to talk about shoulder exercises on the horizontal bar. Let me tell you how you can achieve significant results in shoulder development by working out without dumbbells and exercise machines!

Many young guys want to have a pumped up and functional body, but not always and not everyone has the opportunity to go to the gym. There are settlements where there may be no “rocking chairs” at all. And what to do in this case, is it really possible to forget about the dream?

Don't despair, there is a way out of any situation! In all equipped, and sometimes even unfurnished, courtyards there is such a projectile made of two posts and a crossbar, called a horizontal bar. And this will be the way out of the situation, because it is known that with the help of the crossbar it is quite possible to build a muscular body and many famous workout athletes are proof of this!

But today we will not expand on training all muscle groups, but will focus only on the shoulders, since at first glance it may seem that it will not be possible to load the shoulders on the horizontal bar, but this is not at all the case!

Rules and recommendations for training on horizontal bars and uneven bars for girls

Shoulder exercises on the horizontal bar and parallel bars are performed in compliance with a number of rules. Regular exercise helps develop the muscles of the back and chest . Exercises help maintain muscle tone. You can choose the program yourself without the participation of a trainer.

Basic Rules:

• doing exercises daily - you cannot skip classes;
• compliance with the dosage of physical activity - you need to try not to overload the body;
• selection of the optimal load - after exercise there should be slight fatigue;
• selection of an individual exercise rate - you need to create a program based on the characteristics of your body.

If a girl has recently started training, then it is better for her to train in a group of beginners. All participants must have the same level of training. The program is compiled based on the chosen goal. Exercises to strengthen muscles or lose weight are usually different.

How to quickly learn to do a lot of pull-ups

Still studying? Accelerate your progress by doing these 3 pull-up assistance exercises so you can start doing even more than 20 reps in one set:

Hold: Stand on a box under the bar and jump up to the top position of the exercise. Hold there as long as possible, tensing your back muscles. Try to hold out for at least 20 seconds.

Reverse Pull-Up: Stand on a box under the bar and jump to the top position. Stay there for just a second. After this, begin to slowly lower yourself to the starting position. The lowering process should take at least five seconds. Perform three sets of five repetitions.

Horizontal pull-ups while lying on a low bar: the bar should be low in relation to the floor. You can use any stick thrown between the chairs. Grab the bar and lean back so your torso is parallel to the floor, pressing into your heels and pulling your chest toward the bar. This is one repetition. You need to do three sets of fifteen repetitions. No, this is not the same as the classic exercise, but it will still help you develop the muscle strength needed to perform pull-ups correctly.

In addition to the techniques described, you can also perform these twice a week:

Low reps: Perform only one or two reps before lowering to the floor. In the first week, perform five sets of one repetition, and in the second week, perform four sets of two repetitions.

Lighter version: here we will use an expander thrown over the crossbar. We put our feet on the expander so that it helps to do pull-ups. Try to do 2 sets of 8 repetitions.

Scapular Pull-Ups: While hanging from a bar, extend your arms. Squeeze your shoulder blades together. Hold for one second and relax. It was one repeat. Perform two sets of 10-15 repetitions.

Advantages and disadvantages of classes

Shoulder exercises on the horizontal bar and parallel bars, as a separate complex, have a number of disadvantages and advantages. The class does not require the purchase of additional equipment. The advantage of the technique is considered to be the almost complete absence of financial costs.

On the horizontal bar you can perform a variety of exercises, simple and at the same time effective. The program is selected independently. The main goal is the harmonious development of all the muscles of the body.

The advantage of the technique is also considered to be its safety - the risk of injury is minimal. If a girl plans to exercise in the yard, then in the autumn-winter period the training will have to be stopped.

This is due to bad weather. Another disadvantage can be considered the destruction of motivation caused by possible difficulties. If the exercises don't work out the first time, many people quit training.

How to learn to do pull-ups from scratch

What should I do if I can’t do a single pull-up? How to learn to do pull-ups from scratch?

To master pull-ups, people who cannot do even one repetition should perform negative repetitions. Use the stands or jump to reach the top point. Then begin to lower yourself to the lowest point using the muscles of your entire body. You should lower under control and slowly (at least 4 seconds). Perform 2-3 sets of 5 repetitions, no more, otherwise you will stretch the tendons.

Negative drops are effective for beginners

Train this way 1-2 times a week. Feel that your muscles are rested, do not exercise when muscle pain is still intense. In this way, you will very quickly strengthen your muscles and be able to perform full pull-ups.

It is important for beginners to give plenty of rest. At the beginning of mastering the exercise, muscle pain will be long-lasting, but over time, it will become less

When you begin to get full pull-ups, use a little life hack that will help you progress faster. Having completed, for example, eight repetitions, finish off two more with negatives. Help yourself reach the bar with your feet, jump, bench or chair, and lower yourself slowly down (again, at least 4 seconds). Your task is to do a full ten pull-ups in three approaches.

Contraindications to classes

You can start training only if the girl has no contraindications. It is not recommended to work with weights if you have diseases of the joints of the wrist, elbows and shoulders. Ligaments can tear under the weight of the body.

It is not recommended to practice parallel bars for girls suffering from diseases of the spine (especially the thoracic region).

Kyphosis can be considered an absolute contraindication to training. Also, practicing on the uneven bars can be dangerous for umbilical and inguinal hernias. Pathologies of this type require a reduction in physical activity.

Adviсe

There is no need to pull yourself up to complete failure; this is a mistake made by many, not only beginners, but also some experienced athletes. Most often, this exercise is done until the arms are no longer able to fully bend. As soon as the repetition begins to differ in the technique of execution and the lift cannot be done as high as the previous one, you should stop pulling yourself up. If the speed has become lower, then this is also a signal that it is time to finish. Try to lose excess weight. If your weight exceeds the norm very much, then you will not be able to do one hundred percent full pull-ups. But in some cases where weight is needed, extra pounds can play an important role in bringing benefits.

But don’t be fooled, fat is harmful to your health and also an obstacle to getting good results in sports. It is very important to choose the optimally useful position. In most cases, beginner athletes make the mistake of starting training with shoulders that are at ear level and with shoulder joints that are extended.

If you choose this position, the ligaments and tendons are the first to suffer. When placing your hands, make sure that the shoulder blades are not raised, and the shoulder joint should be in the position that is natural for it. This will make it possible to shift the entire load. The elbows should be slightly bent when performing the exercise. The bend should be almost imperceptible, but this will help keep the joint healthy. It is not recommended to start exercising with your elbow extended. At the beginning of the movement, the lats should work as much as possible, not the biceps. If you are a beginner athlete and have not yet learned to feel your body and do not know how it feels, then it is best to take the help of a friend. During training, your elbows should be directed downwards all the time, this will help achieve maximum load. For many beginners, there is a recommendation to pull the chest, which will help you get used to it high, but in general you need to raise your chin above the horizontal bar. The fact is that if you rise above your chin, this will not change the effectiveness of the exercise in any way. It is advisable to use different grips in your training. In this case, you can take it in different variations and using different widths. This will help avoid addiction and injury. The number of repetitions should also be different. In order to have many repetitions, the athlete must have great strength and endurance. Strength can be gained with low reps, as this allows for the use of weights or advanced technique variations. Endurance comes after a large number of approaches. The different the strength of your hands, the easier the exercise will be. To do this, you can use a special expander.

Types of grips

Shoulder exercises on the horizontal bar and parallel bars include several types of grip:

If a girl trains on the uneven bars, then she should place her hands with a direct grip. Otherwise, it will be impossible to complete the exercises.

General information

Shoulder training is a very important element of every bodybuilder's training program. The muscles of the shoulder region respond very well to stress. Within a few months you will be able to visually evaluate the first results. The main muscle groups of the shoulder girdle are:

• The deltoids (deltoid muscles) are a key muscle group located in the human shoulder girdle. The muscle is quite large and has three main bundles: anterior, middle and posterior. You should work all the buns evenly so that your shoulders look symmetrical.
• Trapezius (trapezius muscles) - this muscle group is located in the upper back. It envelops the human cervical region at shoulder level. The main function of the muscle is to rotate and bring together the shoulder blades, maintaining the position of the spine and neck.

Well-developed deltoid and trapezius muscles will help you avoid serious injuries in the spine and cervical region, visually enlarge the athlete's upper torso and maintain correct posture.

Mode and frequency of classes

The desired result can only be achieved if the basic rules are followed during training. This will minimize the risk of injury. When warming up, you need to focus on the hands and shoulder girdle. Experts recommend performing several approaches to consolidate the result.

In between, you can train your back areas. After completing a set of exercises, it is necessary to properly restore breathing. For this purpose, special gymnastics are used. The program must include exercises that help stretch the muscles. Training should be done at least 2-3 times a week.

Pump up your shoulders at home - video

This is the correct starting position and muscle pumping should start from this. Then you will need to pull yourself up, making sure to squeeze your shoulder blades together. After that, you need to touch the crossbar with your chest. The lowering may also be important; it should be smooth. As you descend, you must straighten your arms in parallel; as for the bottom point of your arms, they must be completely straightened.

• You should also pay attention to a few more nuances. When lifting your body, you should carefully monitor your hands. They must be positioned correctly and, most importantly, they must not slide. To do this, you should wear special gloves.

Common mistakes

Beginners often make mistakes that negatively affect the final result. Breathing should be uniform: while inhaling, take the starting position, and exhale air at the greatest load.

Voluntary breathing does not allow her to perform a sufficient number of approaches; the girl gets tired quickly. Hand movements should be smooth. During training, the elbows are not fully extended. Sudden, jerky movements increase the risk of injury to bones and joints.

You should not overstrain muscles that are not worked during training. The abs, legs and neck should be completely relaxed. They are stressed when necessary. Weighting agents are not recommended for beginners. In this case, there is a high risk of injury to muscle and bone tissue.

Weighted pull-ups

If you want muscle mass (and I'm sure you do), then doing more than ten pull-ups is not necessary. Can you easily do ten pull-ups in three sets? Try weighted pull-ups.

Increase the weight of the weights a little at a time. Additional weight should not affect the technique of performing pull-ups. Movements should be smooth. Avoid jerking and coasting. Feel how your muscles work. Weighted pull-ups have a wonderful effect on muscle growth.

Select the weight of the weight so that you are able to perform at least six repetitions in three approaches. The optimal scheme is three working sets of 8-10 repetitions.

As soon as you have mastered the new weight, add another 2.5-5 kg. You may not be able to do 3x8 pull-ups right away, so having mastered all the technically correct repetitions, finish off the remaining ones with negatives (for example, you did six pull-ups yourself, and completed two with negatives). If you can't break the weight, reduce the number of repetitions to 3x7.

Your task is to constantly progress the load (increase the weight of the weights), while trying to maintain the ratio of repetitions/sets (about the principles of muscle growth). There is no point in doing less than six repetitions if your goal is muscle growth. As soon as you get stuck in 3x6 for three workouts, stop. Rest for a week and a half and then start over, having previously increased the initial weights by 2.5-5 kg.

Conclusion

Pull-ups are challenging because you use your own body weight, so take your time and don't expect instant gains. A patient approach and mastering the right technique will give you a foundation for the future, rather than a series of stupid “I’ll do it at any cost” pull-ups.

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Women's set of exercises on the horizontal bar and uneven bars

Training schemes for men and women using sports equipment are not particularly different. Girls need to start training with minimal loads . It is advisable to have insurance. The complex includes 3-4 stages.

Warm-up

Shoulder exercises on the horizontal bar and parallel bars are performed after warming up. The initial stage of training involves working on the shoulders, back and neck. Before you begin the exercises, it is necessary to warm up the muscle fibers and prepare the blood vessels and respiratory organs for active functioning.

Warming up is a mandatory step before performing shoulder exercises on the horizontal bar and parallel bars.

Without warming up, the likelihood of injury to muscle and bone tissue increases. Preparation lasts 5-10 minutes. During this time, the girl must perform a set of exercises aimed at working the muscles of the legs, lower back, hands, shoulders and neck. During the warm-up, it is necessary to perform a set of rotational movements. This will help develop the joints.

Chest exercises

To increase strength and give muscles definition, girls should regularly perform exercises for their back and chest. Inflated shoulder muscles will not shape the breasts and will not make them larger. Exercises cannot correct the shape of the mammary glands.

To strengthen the muscle frame on the horizontal bar, you can perform pull-ups with a wide and reverse grip. The number of approaches depends on the physical shape of the girl. On the uneven bars you can perform diagonal push-ups or corner presses.

Exercises for the abs

For the harmonious development of the muscular framework of the whole body, it is necessary to regularly perform exercises that help develop the abdominal muscles.

Performing them at the initial stage will be quite difficult: during training you need to make a lot of effort to make the desired muscle group “work”. On the uneven bars and horizontal bar you can perform knee raises, straight leg raises, leg raises to the shoulders and twisting. It is important to dose the load correctly.

Stretching

Stretching helps relieve tension and soothe your muscles after completing the program. Classes are carried out at a calm pace, while restoring breathing. Many professional athletes claim that systematic training promotes uniform growth of the muscular skeleton.

The relief is formed correctly, the girl retains her femininity of form.

The hands must be pulled out carefully to the left (or right) shoulder. You can also place your hand bent at the elbow joint behind your head. The free hand pulls the limb involved in the exercise to the side. It is necessary to stretch all muscles evenly. It is important to be careful when performing the exercise.

Don't skip warming up or skip workouts

A bad warm-up has a very negative impact on the entire workout, and on its effectiveness too. Muscle warm-up should be carried out for at least 15 minutes, squats and push-ups must be present.

Remember to exercise regularly and do not skip training, otherwise there will be no results. In order for training on the horizontal bar to cease to be purely recreational in nature, you need to do at least 40 minutes on the bar a day.

If you have the opportunity to visit the gym and work out with a barbell or appropriate exercise equipment, then the process of strengthening the muscles of your back and shoulders will speed up tenfold.

Exercising on the horizontal bar is the most affordable and easiest way to get your body into ideal shape. You don’t need to spend money on buying equipment for sports exercises or time to travel to the gym, because there is a horizontal bar in almost every courtyard of a multi-story building. In addition, no special preparation is required to start training on the horizontal bar; you can always do another approach while passing the horizontal bar.

It's never too late to make your body perfect. Age, weight or even height does not play any role in this, only your approach to doing the exercises and the desire to change something in yourself is important. Remember that nothing comes easy in this world, so have patience and endurance. At the first stages, exercises may cause you a number of inconveniences and painful sensations, but after a few weeks, each workout will bring only benefits and pleasant emotions.

The best exercises on the horizontal bar for girls, technique

Any exercise, especially strength and weight training, must begin with exercises that do not involve the use of weights . It is important to prepare the human body for the upcoming loads. The complexes that are performed on the horizontal bar will help you tighten your figure and lose extra pounds by working your abs, shoulders and back.

Vis

This is one of the basic exercises that any beginner can do without the support of a trainer. The technique is quite simple and understandable. The exercise cannot be repeated on the uneven bars and wall bars.

Execution algorithm:

1. you need to choose a high horizontal bar (the girl should reach the ground with her arms outstretched);
2. the grip should be parallel (hands shoulder-width apart or slightly wider);
3. for convenience, the legs are straightened or bent at the knees;
4. elbows straight, head slightly tilted forward;
5. the body is completely relaxed.

The position must be fixed for 2-3 minutes. Hanging can be done during warm-up. The main goal of the exercise is to straighten the spine and relax the muscles of the arms, back and abs. The complex will be useful for people suffering from physical inactivity or leading an inactive lifestyle.

Pulling your knees to your chest

The knees are pulled to the chest, hanging on the uneven bars or horizontal bar.

Execution algorithm (step by step):

1. stand in a stance, giving the correct position to the body and legs;
2. bend your arms at the elbows, grab the bar with your hands;
3. relax the muscles;
4. bring your legs bent at the knee joints together,
5. Without changing position, raise your limbs to chest level;
6. perform several repetitions;
7. return to the stance.

All movements must be smooth.

At the initial stage, raising your legs to the desired height will be quite problematic, but after hard training, the body will “remember” the correct position on its own. It is strictly forbidden to lift your legs jerkily. It is important to follow safety precautions when performing this exercise. There is a high risk of damage to the elbow ligaments.

Hanging Leg Raise

Hanging leg raises are a fairly simple exercise. It can be performed both on the uneven bars and on the horizontal bar. First of all, you need to take the starting position: clasp the bar with your hands, relax your body and hang on the apparatus. Legs slightly bent at the knees. The girl should try to raise them to chest level.

The exercises are performed in several stages in exactly the same way as the previous one. It must be remembered that when you lift your legs while hanging, you also lift your pelvis. The exercise helps develop the muscles of the back, buttocks, thighs and abs. For beginners, it is better to perform the complex on the horizontal bar.

Hanging crunches

Crunching is an exercise for experienced athletes. It is performed while hanging upside down on a horizontal bar. Hold the crossbar with your knees. After the girl has taken the starting position, she must extend and flex her torso.

For convenience, you can place your hands behind your head. Before you put the complex into practice, you need to master reverse twisting (hanging leg raises).

Corner

The “corner” exercise allows you to work your abdominal muscles. It is performed by hanging on the horizontal bar, clasping it with your hands.

Straight legs brought together are raised horizontally so that a right angle is formed. The position is fixed for 15-20 seconds, and up to 10 approaches are performed. The complex is suitable for training on parallel bars.

Australian pull-ups

“Australian pull-ups” mean a simplified version of pull-ups on the top bar. It is installed lower, at chest level. The girl should step back 1-2 steps from the crossbar and grab it with her hands so that her body forms an acute angle when tilting.

During the exercise, you must try to pull the shoulder girdle towards the uneven bars or horizontal bar. Your face should be above the bar. The arms bear part of the load, the main emphasis is on the legs.

When is the best time to train your forearms?

Perhaps the best time for training is the period after pumping the arms (in particular the biceps) or back. This is due to the fact that after various lifts or rows, your biceps will steal less load from your forearms and you will also thoroughly warm up your joints. Those. Let's say you want to train your forearms twice a week, in which case train them immediately after your biceps on one day, and after your back on the other.

The best exercises for the muscles of the forearms

• Various pull-ups and towel hangs
• Hanging on the horizontal bar with weights
• Alternating change of grip on the horizontal bar (preferably with weights)
• Reverse biceps curls with a narrower than medium grip
• Performing exercises with special dilators/overlays
• Holding objects (barbell, dumbbells, plates, weights, etc.)
• Wrist flexion and extension

Program for strengthening/strengthening and tenacity of grip

1. Alternating change of grip on the horizontal bar (possible with additional weight) – 3 to max.
2. Combining pull-ups and towel hangs - 3-4 approaches to the maximum

On your next workout, do:

1. Hangs or pull-ups with extenders on the horizontal bar – 3-4 for 10-15 seconds.
2. Holding heavy objects – 3-4 for 5-10 seconds

Program for developing maximum hand and grip strength

1. Rolling Thunder Wrist Curls with Supination – 3 sets of 5-6 reps
2. Pull-ups with extenders/overlays on a horizontal bar with additional weight – 3 x 5-6 reps
3. Holding a heavy weight or hanging on a horizontal bar – 2-3 sets of 5-10 seconds

*In all exercises, finger placement should be wide

Program for muscle volumes of the forearms

1. Reverse biceps curls with a narrow or medium grip 3 to 6-12
2. (super series) Hanging on the horizontal bar with weights – 3-4 for 20 seconds.
3. (super series) Bending and extending the arms at the wrists - 3-4 10-20 times

*Super series is performed without rest

Recommendations

• Change the order of exercises or the exercises themselves in your programs
• You can use slow movements with a peak delay of 1-2 seconds
• For functionality, include various exercises with supination and pronation of the hand
• Do not rest for a long time after the approach. Rest should be anywhere up to 1 minute or a little more, depending on the specific exercise and goal.
• The forearms need to be trained in a variety of ways, i.e. both strength and endurance.
• Don’t forget about your diet, which should include: chondroitin, glucosamine, gelatin, collagen.

Training plan

Shoulder exercises on the uneven bars and horizontal bar are performed according to an individually developed plan. It should include simple complexes that a beginner can easily perform on uneven bars or a horizontal bar. Hanging can be included in your warm-up. You need to repeat the exercise daily, gradually increasing the time. By the end of the week, the girl should spend up to 30 minutes. in a similar position.

Hanging helps relax the back muscles and relieve stress on the spine. After the warm-up complex, you can move on to pull-ups. At the initial stage, the Australian version is performed. You can also ask someone to provide support for the athlete during training.

It is necessary to follow the sequence when performing abdominal exercises: first, the knees are pulled up to the chest, then the legs are raised and the corner is performed, and only after that they begin to twist. Beginners are better off working with a trainer. A specialist will be able to insure the girl.

For beginners

At the initial stage, the training program includes hanging, pull-ups and knee raises. To achieve the desired result, you should try to train at least 3 times a week. You can also add alternate leg swings to the program.

To ground

Exercises that promote muscle growth should be accompanied by intense physical activity. It is important to determine the goal of the training in advance and understand which segment needs to be developed. A set of weight training exercises is selected individually. If a girl wants to pump up her abs, then she needs to spend as much time as possible on the horizontal bar.

Exercises on the uneven bars help strengthen the muscle fibers in the shoulder girdle. Typically, during training, several sets of exercises are performed for 2-3 segments. At the initial stage, the number of approaches varies between 5-6 times, over time they can be increased.

The most effective training scheme is “1 + 1” and “2 + 1”. After the novice athlete has gained experience, she can use weights for the torso and limbs.

On the relief

After the desired muscle mass has been gained, you can begin to work on the relief. It is important to choose the right load. Training is accompanied by a special diet (drying). The program is best compiled with the participation of specialists. They will help you select complexes that develop certain segments.

For strength

Strength exercises combine the ability to work out the relief and gain muscle mass. It is necessary to combine intense physical activity with isolating complexes. The program is also compiled individually, the workouts are dosed: each is aimed at working out a specific part of the body (with the exception of the abs).

Exercises on parallel bars and horizontal bars that allow you to work out the shoulder area are considered basic. They are included in almost all programs. At the initial stage, a beginner may need backup.

How to pump up your shoulders on parallel bars

The answer to the question “how to pump up your shoulders on the uneven bars” is first of all needed so that you think again and understand that there is no way. Yes, yes, it’s not particularly possible to pump up your shoulders on the uneven bars. You will be able to increase the minimum amount of meat on your shoulders, strengthen your ligaments, tendons, and develop your entire upper body, including your back and core muscles. No matter how you bend on the uneven bars, the load falls on the triceps, back, deltoids, and forearms.

Honestly, the best solution would be to do push-ups, even better than doing pull-ups in various perverted ways. It is necessary to include in the program an exercise that will specifically load the deltas. It’s hard to think of anything better than barbell, kettlebell, or dumbbell presses. When doing push-ups with the body tilted forward, the load is divided between the pecs and triceps with deltoids. In a vertical position, the load is divided between the triceps and pectorals with deltoids.

Conclusion: trying to pump up your shoulders on the uneven bars is a waste of time, move on to more specialized basic exercises.

Your dreams of an athletic figure will soon become a reality if you master an effective technique for working with the bar. Thanks to the horizontal bar, you will be able to develop the muscles of your back, arms and, of course, the shoulder girdle. The sooner you start training, the faster you will form a muscular, ripped body.

Exercises for pumping up shoulders with push-ups

1. House push-ups. Stand in a lying position, place your feet on your toes, move them closer to your hands and bend at the waist ninety degrees. This position will increase the load on the deltoid muscles. Now lower yourself to the floor without changing the angle. You need to repeat until failure, but in some cases, for example, if you are doing a set, it is better to distribute the number of repetitions across all exercises.

2. Shoulder push-ups against a wall. This exercise uses all deltoid muscles. But it requires good initial preparation. First you need to try standing against the wall. If you stand for a minute with your feet resting on the wall, then you can try the exercise.

3. Handstand push-ups. A very effective exercise. If you can't do it yourself, then ask your partner to hold your legs, or lean against the wall. You can also try walking on your hands.

It is advisable to do circuit training, including all these exercises and classic push-ups. To begin with, 2-3 circles will be enough, but in the future it will be effective to do five circles, ten times for each exercise.

Barbell for pumping shoulders

It wouldn’t hurt to also learn how to pump up your shoulders with a barbell. The barbell is a good alternative to dumbbells. It can replace them in almost all shoulder training exercises. Its only advantage is that it allows the arms to always be parallel to each other, which has a beneficial effect on the technique of performing some complex exercises.

Warm-up is also necessary. Examples of exercises you can do include angled presses, chin raises, and chest rows. An empty bar for 15-20 reps is fine for a beginner.

Perform the exercises very carefully, following the technique, otherwise you may get injured.

Exercises for pumping up shoulders with dumbbells

We will tell you how to pump up your shoulders with dumbbells in this paragraph. The most effective exercises that give maximum results:

1. Seated dumbbell press with an incline. Choose a weight that you can bench press approximately 8-10 times. Sit on a straight bench and lift the dumbbells at shoulder level. Here it is important to know the secret of how to pump up your shoulders using this exercise more effectively: at the lowest point you need to stop for one or two seconds. This eliminates the impulse and sets the muscles up for a constant load, which leads to better results.

2. Raising your arms to the sides with dumbbells (dumbbell swings). Here you will need a weight that you can lift 10-12 times, stopping for three seconds at the top. Stand up straight, lean forward slightly and arch your back. You need to lift the dumbbells along the body, while trying to lift with the deltoids, not the trapezius. If you do everything correctly, your elbows will bend slightly. To make it easier to hold the weight at the top, silently add the word “thousand” to the count. At the bottom point, your arms should be straight.

3. Shrugs with dumbbells. Take a weight that you can do twenty reps with. Imagine that your hands are ropes, and they are tied in knots on the dumbbells; hold them tightly, with all your strength. Raise your shoulders, tense them for a second and only then lower them. At the bottom, relax a little. Perform the exercise to failure. There is also a small rule on how to pump up your shoulders with this exercise: you need to do it at the end of the workout, after all the previous exercises.

Recommendations

Firstly, to swing your shoulders you need to follow the correct technique. You don’t have to do it incorrectly, but with a lot of weight, the main thing is to feel how the muscle is tense and bring the execution to the point where the muscle is stretched.

Secondly, “killing” muscles with small weights for several minutes is also the wrong tactic. This way you will never get pumped up, but will only increase the risk of catabolism. The exercise should be performed for 20-40 seconds, the recommended number of repetitions is at least eight times, after which you need to take less weight and work at a normal pace, performing 10 to 14 repetitions.

Thirdly, do not neglect proper nutrition. Even if all your workouts are aimed only at toning up your shoulders, the regimen should be followed as with normal muscle building.

Push-ups to pump up your shoulders

This is one of the most effective and versatile exercises. But how to pump up your shoulders with push-ups? There are many types of exercises that can help you achieve any goals you set, pump up any muscle group in the upper shoulder girdle and even your legs. The simplest push-ups already have a good effect on the deltoid muscles, but if there is an opportunity to enhance the effect, then you should under no circumstances lose it. Here we will tell you which exercises are most effective for building your shoulders and increasing their volume.