If the shoulder is thin, it is easy to get injured when doing some big weight movements, so we should pay more attention to shoulder training in our daily training, shoulder training is generally divided into shoulder muscle fat loss and muscle gain. So today we'll introduce you to a shoulder muscle building program that stimulates shoulder growth from multiple angles, so let's take a look!
No matter which combination you choose you should first warm up with 5 minutes of cardio, preferably with upper body involvement, and then do 5-10 minutes of relaxation including stretching after the training. 1 week practice 3 times the most ideal effect.
1. Solid ball push-ups - the purpose of this exercise is to strengthen the core strength and body balance of the muscles controlling the scapulae stem.
Body into a push-up position, the left hand on the ground. Place your right hand on a 2-4 pound solid ball, keeping your body in a straight line from head to toe, with your abdomen tucked in. Bend your elbow and lower your body until your elbow is at the same height as your shoulder. Then straighten your arms and restore them, completing the same number of reps as prescribed for 1 set with both arms. The point of this exercise is to keep the arm on the ball stable and keep the ball directly under the shoulder joint. Do a total of 3 sets of 10-12 reps each.
2. Upper incline pushing dumbbells - this exercise is a modified form of the over-the-shoulder pushing dumbbell, designed to strengthen the scapular stabilizer while reducing stress on the shoulder joint.
Sit with a dumbbell in each hand on an upward sloping 45-50 degree bench with your abdomen tucked in and your back pressed against the cushion. Place your feet on the floor, shoulder-width apart. Bend your elbows and hold the dumbbells in front of your shoulders with your palms forward. Push up on the dumbbells so that your hands are above the front of your shoulders. Pause for a moment and then repeat. The point of this exercise is to bring the shoulder blades back and down in a straight line with the shoulders to improve posture. Do a total of 3 sets of 12-15 reps each.
3. Prone v-bell raise - this exercise is very effective for improving the posterior deltoid and middle trapezius muscles.
Raise one end of the bench so that the dumbbells do not touch the ground when they are lowered. Bend over the bench with a light weight dumbbell in each hand, arms hanging naturally. Keep your legs straight and tucked in. Shoulder blades are brought down toward the middle. The palms of the hands face inward. Raise both arms diagonally in front of you until your hands are slightly below the top of the bench. Pause for 2 seconds, restore and repeat. Note that this v-shaped movement not only targets the arm muscles, but also the shoulder muscles, so the scapulae should be re-tightened and repositioned before each movement. Do a total of 3 sets of 10-12 reps each.
4. Standing dumbbell incline supination - the purpose is to exercise the shoulder deltoid and rotator cuff muscle groups, to improve the balance of strength of the shoulder muscles.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at the side of your body with your palms facing inward. With both arms straight but not locked at the elbows, raise them up and separate them to the sides until the hands are the same height as the shoulders. At this point, the distance between the two hands is a few inches wider than shoulder width. Pause for a moment and then restore and repeat. Note that the route of the two arms up is exactly between the side planks and the front planks. Do not shrug your shoulders when lifting your arms. Do a total of 3 sets of 10-12 reps each.
5. Lateral flexion dumbbell external rotation - this exercise can strengthen the endurance of the rotator cuff muscles and improve the stability of the shoulder joint.
Lie on your side with your legs straight and your abdomen tucked in, keeping your hips upright. Bend your left arm at the elbow to support your upper body. Bend the right arm at 90 degrees and hold a small weighted dumbbell in the right hand with the tip of the elbow pointing outward. While keeping the right elbow relatively stable, externally rotate the right hand to lift the dumbbell as far as possible so that the small arm is perpendicular to the ground. Pause for a moment and then slowly restore and repeat. Do the required number of reps on both sides for 1 set. Note that this is a shoulder rotation exercise, in the action to keep the shoulder position fixed, do not move back and forth. You can hold a towel roll under the armpit to fix the movement of the arm. Do a total of 3 sets, 10-12 times per set.
6. Prone shoulder lift - this exercise can strengthen the rotator cuff muscles and improve the stability of the scapula.
Hold a dumbbell in your right hand and stand on the right side of the bench. With your left knee on the bench and your left hand supported on the bench, bend your hips and bend down until your torso is parallel to the floor. Tuck in the abdomen and straighten the back. The right hand holding the dumbbell drops down below the right shoulder with the palm facing inward. Shoulder and back muscles are exerted to lift the right scapula up and back, with the arm rising but not bending the elbow. Pause for a moment and then restore and repeat. Complete the same number of reps on both sides for 1 set. Be careful to keep only the scapulae in motion and not the shoulder joint. This is a small but challenging exercise. Do a total of 3 sets of 10-12 reps each.
