Shoulder muscles: anatomy
The deltoid muscles, or deltas, are located directly above the biceps at the site of attachment of the arm to the body. The term “shoulder muscles” most often means precisely the deltoid muscles, and also partially the muscles of the trapezium.
The deltoid muscle itself consists of three large bundles (posterior, anterior and middle) located in the shape of a triangle. The average delta has the largest volume, therefore it is precisely it, as a rule, that is given priority in training.
Best Shoulder Exercises
It is believed that shoulders are easy to shape, but it is difficult to add volume. Usually, training begins with the bench presses that are basic for the shoulders (army bench press or Arnold bench press with dumbbells), which are the main exercises for giving the shoulders massiveness. We talked about shoulder exercises in more detail earlier.
The back of the deltas is worked out by tilting the dumbbells in the slope, the front - by lifting the dumbbells in front of you. For all these exercises, there are analogues that are performed on simulators, but working with free weights is more effective.
Broad shoulders: the secrets of technology
Since fast muscle fibers predominate in the muscles of the shoulders, the so-called “pumping” is excellent for their growth, which consists in performing exercises with a small weight and a high number of repetitions (about 12-15).
At the beginning of delta training, one or two basic exercises are performed with an increase in working weight in each approach, then isolated exercises are performed. Intensive work with low weight is suitable for beginners, supersets and dropset are advanced.
The most common mistakes
Despite the fact that shoulder training does not require large working weights, many chase only the number, putting joints and ligaments in danger. Remember that the shoulder is easy enough to injure, but it is extremely difficult to heal the injury to the end.
Also, do not overestimate the importance of front and rear deltas. Typically, each of these groups requires only one exercise. The main emphasis should be on training the middle delta, since it is it that forms the voluminous and powerful shoulders.
Supersets for shoulders
Superset - combining two different exercises by alternating repetitions of each, when first the repetitions of the first, then the second, then the first again are done - the ideal technique for creating pumped and embossed shoulders.
The most effective combination of front and rear deltas, or two exercises on the middle delta. In addition, as an advanced training technique, you can use trisets, working through all the deltas in one intensive approach.
Dropset: The Right Technique
“Dropset” also has a positive effect on the growth of shoulder muscles - a decrease in working weight and an increase in the number of repetitions from approach to approach. In each approach, up to 20-25% of the weight is dumped, in total 6-8 approaches are performed without a break.
Dropset is the best completion of shoulder training, and as a rule, every training dropset is performed on different bundles of deltas. However, it is important to note that this technique should be used exclusively by advanced trainees.
The compatibility of training with other muscles
Deltoid muscles are considered to be a fairly independent muscle structure that does not include antagonist muscles. However, their training is allowed to combine with the training of not all muscle groups.
The shoulders do not fit well with training the muscles of the back and chest, since in all cases powerful work of the hands is required. Most often, the “shoulder day” is the day of training the legs. In addition, the shoulders can be combined with training for biceps or triceps.
Deltoid muscles develop from high-quality blood pumping during strength training. The quality of this pump determines the correct technique. It is recommended that you first work out this technique, then increase the working weight.