How to exercise shoulder muscles?

All men like to be called muscular men, especially when their shoulders are exposed with muscles showing, which gives people a sense of healthy beauty. Therefore, many men try their best to make muscles appear on their shoulders. So how to exercise shoulder muscles? This is a question that many people want to know. In fact, as long as you persist and follow the editor's instructions below, you will see muscles appear on your shoulders.

The most important shoulder muscle is the deltoid muscle, and the trapezius muscle (on both sides of the base of the neck) is also part of the shoulder. The deltoid muscle is mainly composed of three bundles of muscles: the anterior, middle and posterior.

1. Front raise

Mainly train the anterior deltoid and trapezius muscles.

Stand naturally, hold dumbbells or a barbell in both hands, keep your arms close to your body, raise them forward, stay for a moment, and then return to the original position.

2. Lateral raise

Mainly train the anterior and middle bundles of the deltoid muscles.

Hold dumbbells with both hands, keep your arms close to your body, and raise your arms to the sides of your body simultaneously or alternately. When your hands are over your shoulders, stay for a moment (or turn your wrists so that your thumbs point to the ground), then return to the original position. Do not use your back strength when doing the exercise (leaning your back against a pillar can prevent your back from using force). This movement can also be practiced with a puller or rubber strip, or with each hand separately.

3. Lateral raise (bent-body fly, bent-over lateral raise, prone lateral raise)

Mainly train the rear deltoids, followed by the triceps and upper back muscles.

Bend forward, hold dumbbells, let your arms hang down, palms facing each other, and elbows slightly bent. Then raise your arms behind your body to shoulder height, stay for a moment, and then return to the original position. The movements should be of medium speed and smooth. You can also sit on a stool and bend forward to do it.

4. Press, press behind the neck

It mainly trains the deltoid muscles (anterior and middle bundles), and also trains the triceps, neck muscles, upper back muscles and upper chest.

You can use dumbbells, a barbell, or a combination weight rack. Stand naturally, holding the barbell with both hands slightly wider than shoulder width. Lift the barbell up to your chest at the collarbone, with your elbows pointing forward. Slowly lift the barbell until your arms are fully extended, then place it lightly in front of your chest or behind your neck, pause for a moment, and then lift it up. You can do it standing or sitting (it is best to keep your upper body straight and leaning against the back of a chair). The behind-the-neck press hits the posterior deltoids more.

5. Upright Row

It mainly trains the trapezius and deltoid muscles (especially the middle bundle), and also has a training effect on the biceps, forearm flexors and trapezius muscles.

Stand naturally, hold the barbell with a close grip (about 15 cm apart), let your arms hang in front of your body, and let the barbell rest against your upper thighs. Then, slowly lift the barbell close to your body to your chin, and slowly return it. During the movement, be sure to keep your elbows above the barbell at all times. The wider the grip, the less stimulation to the trapezius muscles.

6. Shrug

Mainly train the trapezius and subscapularis muscles.

Stand upright, hold dumbbells (or barbell) with your palms facing inward, keep your arms straight and your elbows still, shrug your shoulders upward as hard as you can, pause for a moment, and then return to the original position.

7. Standing dumbbell lift

Mainly train the deltoid muscles.

Lift the barbell with your body straight and your hands as wide as your shoulders. Lift the barbell close to your body to the nipple area, and slowly return to the original position. This exercise can give the deltoid muscles a good shape.

8. Dumbbells behind the neck with both hands (arm flexion and extension behind the neck with both hands)

Work the entire deltoid muscle.

Hold a dumbbell with your arms straight, then slowly lower it behind your head. Pause for a while and then slowly return to the original position. Be careful to maintain correct posture and try not to let your upper arms shake.

In addition, handstand arm flexion and extension are also very effective for training the arm muscles (do it as many times as possible). Deadlifts are also a good way to train the trapezius muscles.

The above are some methods for shoulder muscle training. It should be noted that any exercise will not show any results if it is only done for one or two days. Exercise requires long-term persistence and the formation of habits. For adults, if anything can be persisted for 21 days, a fixed habit can be developed, so be sure to stick to it.