With the rapid development of technology, we can often see muscular men on tv or on our mobile phones, and their muscular bodies catch our eyes all the time. If you are also attracted to their muscular bodies, then all you have to do is to get involved in fitness and follow in the footsteps of the muscle gods to keep going. If you take a closer look at their bodies, then you will notice that apart from being covered in muscles, one thing that they all have in common is that they all have a broad shoulder. Indeed, a broad shoulder makes the whole person look more imposing and also gives a feeling of responsibility and ability.
So how can we develop a full shoulder in our fitness training? Don't be in a hurry beforehand it is important to have a certain understanding of our body structure in order to perform better in training. The most important muscle that affects the shoulders is the deltoid, which, like its name suggests, is in an inverted triangle on our body, and if it is developed, we will naturally develop an inverted triangle figure. For those who have naturally narrow shoulders and bones, you can also increase the width of your shoulders by working on your deltoids.
So the deltoids are the key to the shoulder shaping process. The deltoid muscle is not a single unit, but is made up of three muscles that work together: The middle deltoid, the anterior deltoid and the posterior deltoid. The anterior bundle is more developed as it is often involved in daily activities, while the middle and posterior bundles are weaker and the middle deltoid accounts for the largest proportion of the entire deltoid and is the most influential factor in the width of the shoulder.
Once we have some understanding of the deltoids that have the greatest impact on the shoulder, we can develop a targeted training plan. It is important to be careful not to overestimate ourselves during the planning process and to always start with the basic, lowest weight workouts so that we don't get injured. So before the official shoulder shaping workout, perform some warm-up exercises like internal shoulder rotation and external shoulder rotation. This will allow the deltoids to be fully activated before the formal training. For the formal training options, here are some moves to share with you.
Movement 1: Standing dumbbell push-ups
The push press allows the weight to stimulate the shoulder muscles directly, but this movement is also relatively difficult, so if you have a weak base it is recommended that you use low weights or a seated position to complete the training. Start with your feet apart to stabilise your body, straighten your back and contract your abdominals, hold a dumbbell in each hand and raise it up, bending your arms at the elbows so that your arms are parallel to the floor. The deltoids then drive the arms to push the dumbbells upwards. Pause when the arms are straight and then lower them slowly.
Movement 2: Dumbbell side planks
The side planks are also a classic and effective exercise for the middle deltoid, and can be done in a standing position to improve stability and strengthen the abdominal core, or in a seated position, which is relatively simple and produces a more isolated stimulus. Start by standing with your feet slightly apart to stabilise your body, straighten your back and contract your abdominals, holding the dumbbells in your hands and dropping them naturally. Then bend your elbows slightly and raise your deltoids up to shoulder level. Then lower slowly to restore.
Movement 3: Dumbbell dips reverse bird
By training the flyover in an attached form, you can create a stronger stimulation of the posterior deltoid bundle. It is important to control the amplitude of the movement in this movement, as too much amplitude will engage more muscles and thus reduce the stimulation received by the posterior deltoid bundle. Begin by securing your body to the bird bench, holding a dumbbell in each hand and dropping it naturally. Straighten your back and open your arms outward with your shoulders so that the dumbbells rise to the same height as your shoulders. Hold for a moment to fully feel the deltoids stretching, then slowly lower your arms back down.
Movement 4: Fixed reverse bird
Same points as move 3, but without the body swing! When practising the bird fly, pay attention to the back of the shoulders, as in movement three, and keep the waist stable for the dumbbell fixed fly.
