How to exercise shoulders: 4 movements to exercise wide and thick shoulders (picture and text tutorial)

How to exercise shoulders: 4 movements to exercise wide and thick shoulders (picture and text tutorial)

Men all want a wide and thick shoulder, which not only looks burly and strong, but also looks better in clothes. The shaping of wide shoulders is as long as the deltoid muscles of the shoulders. The deltoid muscles are mainly composed of three groups of muscles, "forehead", "middle bundle" and "back bundle". Generally speaking, the methods of exercising "forehead bundle", "middle bundle" and "back bundle" are "shoulder push", "side flat lift" and "barbell rowing (wide handshake)". In addition, using dumbbell shrugs is also a good way to exercise "upper trapezoidal muscles", so that the lines of the entire shoulder become more perfect.

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1. Shoulder pressing

Muscles: the anterior bundle and triceps of the deltoid muscle

—Sit on the shoulder pushing equipment, with your back close to the chair cushion.

— Hold your hands in a "wide grip" method.

— Slowly push up to your elbow slightly bent.

— Slowly return to your original state until your elbow is slightly less than 90 degrees.

2. Dumbbell lift sideways

Muscles: the middle bundle of the deltoid muscle

— Hold the dumbbell with both hands, palms facing each other, and stand with wide shoulders.

—— Raise the dumbbell from both sides of the body to the level of the shoulders, keep the elbow slightly bent.

— Slowly put the dumbbell back to its original position.

3. Barbell rowing (wide grip)

Muscles: the posterior bundle and biceps of the deltoid muscle

— Place your chest flat on the barbell rowing pad, hold the handle in a "wide grip" method with both hands.

— Keep your arms straight.

— Keep your upper body stable, slowly pull the barbell towards your abdomen.

— Then slowly put it back to its original position.

—— Keep your chest straight and your abdomen tightening during the entire movement.

4. Dumbbell shrugs

Muscles: upper trapezoidal muscles

— Hold dumbbells with both hands, palms facing each other, and stand with your feet wide shoulders.

— Slowly push your shoulders up to the closest to your ears.

— Pause for a while and then slowly fall back to its original position.

The above 4 movements, each movement is done 4 sets, each 15-20 times. The weight of dumbbells varies from person to person, so you can choose about 10KG each. For deltoid exercises, it is only once the next day to ensure that the muscles have enough time to repair and grow. You can eat more protein-rich foods to give the muscles sufficient nutrients for their growth. Recommended foods include beef, egg white, chicken breast, fish, shrimp, oysters, soy products, etc.