What are the shoulder muscle exercises?

Men's shoulder muscles give people a sense of strength and beauty. There are many specific ways to exercise, such as doing seated barbell presses behind the neck, which can enhance the strength and intensity of the deltoid muscles during the Chinese New Year. The specific exercise method is to hold the horizontal bar with both hands, keeping the width parallel to the shoulders, and then lift the barbell to the neck and shoulders. When lifting, the palms of the hands must be facing up, the chest must be upright, the waist tightened, and the eyes looking forward.

Exercise of the deltoid muscle and its origin and insertion points: Location: subcutaneous in the shoulder. The muscle bundle is divided into three parts: anterior, middle and posterior. Origin: The anterior muscle bundle originates from the lateral half of the clavicle, the middle muscle bundle originates from the acromion, and the posterior muscle bundle originates from the scapula. Insertion: deltoid tuberosity of humerus.

Seated behind-the-neck barbell press: Target muscles: deltoids (middle and posterior bundles). Synergistic muscles: coracobrachialis, trapezius, pectoralis major, triceps brachii, infraspinatus. Starting position: Hold the horizontal bar with both hands, with the distance between them wider than shoulder width, and lift the barbell to the back of the neck and shoulders, with the palms facing up. Keep your chest up, waist tight, and eyes forward.

Action process: Inhale and push the barbell upwards until your arms are straight above your head. After reaching the "peak contraction" position, pause for a moment. Then, exhale and return to the starting position. Key points of the movement: During the whole process of the movement, the upper body should always keep the chest upright, abdomen contracted, and waist tight. Because the barbell applies pressure to your shoulders from behind your neck, you are forced to tighten your trapezius muscles to prevent your body from tilting backward when pushing up.

Breathing method: When lifting light weights, inhale when lifting and exhale when lowering. When lifting heavy weights, take two or three deep breaths at the starting position, hold your breath while lifting, exhale when you reach the starting position, and inhale when you lower yourself. Protection and assistance: A companion gently supports the elbow from behind the body.

Standing barbell press behind the neck is also a good way to exercise the shoulder muscles. In fact, there are many other ways to exercise, such as: seated behind the neck press on the rack, seated dumbbell shoulder press, standing dumbbell press, etc. When doing these exercises, it is best to have a professional coach to guide you so that you can quickly correct any posture errors during the exercise. During the specific exercises, the weight should be increased from small to large so that the muscles can gradually adapt.