Gym equipment shoulder training

Nowadays, many office workers go to the gym to exercise in their spare time at work. On the one hand, it is to maintain one's physical health, and on the other hand, it is also a form of regulation that can effectively relieve the stress brought to people by work. There are a large number of professional equipment in the gym that can help everyone exercise, and many of them are designed for shoulder training. So, what are the equipment for shoulder training in the gym?

The shoulder joint is the most mobile joint in the human body, and the shoulder plays a key role in almost every upper limb movement. Due to their critical function, extreme range of motion and potential to bulge out of your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique. This article will help you maximize your shoulder development through a science-based movement attack.

Shoulder structure and function

Before training, it is important to understand the muscles you are training for. Your shoulder is made up of a ball and socket joint supported by the anterior, medial, posterior deltoid muscles and the smaller rotator cuff muscles. The rotator cuff is composed of four muscles, namely the subscapularis, supraspinatus, infraspinatus, and teres minor. The supraspinatus is mainly responsible for abducting the humerus, and is also the muscle group that is most easily injured when serving tennis, doing shoulder presses, and lateral raises. The infraspinatus mainly helps with external rotation and extension, such as dumbbell flyes. The teres minor helps maintain the stability of the glenohumeral joint. The subscapularis mainly assists with internal rotation and adduction, extension, and stability of the humerus. The deltoids, however, are the prime mover of arm abduction, slowly moving the arm from in front of the body to in front of the body.

Then let’s proceed with today’s shoulder training plan!

1. Standing shoulder press (4 sets * 20 times)

Starting position: Stand with your feet about shoulder-width apart, knees slightly bent, and dumbbells of a weight suitable for this training held with both hands on both sides of your shoulders. Try to make your upper arms at the same height as your shoulders and perpendicular to your forearms, and look straight ahead. Exercise process: After tightening the core, use the anterior and middle bundles of the deltoid muscles to slowly lift the dumbbells in both arms from the ears to the position above the head, allowing the dumbbells at both ends of the dumbbells to gently collide with each other. Pause for one second, and then slowly move the weight from above the head to the starting position. Pay attention to focusing your attention on the anterior and middle bundles of the deltoid muscles, and also pay attention to tightening your core muscles.

2. Prone dumbbell fly (4 sets * 20 times)

Starting position: Find a training bench, lie prone on it with your upper torso, hold dumbbells of your own weight on both sides of the bench, and place the dumbbells on the ground. Open your arms as much as possible so that they are in the same line as your shoulders. Exercise process: tighten the core, then the middle and posterior bundles of the deltoid muscles, mainly the posterior bundle of the deltoid muscles, slowly move the dumbbells in both hands from the ground to the same height as the shoulders, that is, like a flying bird standing, similar to the posture of standing chest expansion exercise, feel the contraction of the posterior bundle of the deltoid muscles. Then slowly return to the starting position. During the cloud exercise, you should pay attention to focusing on the target muscle groups and adjusting your breathing.

3. Standing bent shoulder abduction (4 sets * 20 times)

Starting position: Open your feet about shoulder-width apart, straighten your upper body and bend over while slightly bending your legs. Hold dumbbells of a weight suitable for this training in both hands and let them hang naturally in front of your body, almost slightly below your knees. Exercise process: Tighten the core muscles, use the middle and rear bundles of the deltoid muscles to abduct the arms holding the dumbbells to the back of the body, then maintain the peak contraction of the shoulder muscles at the highest point backward and upward for 1 second, and then slowly place the dumbbells to the starting position. During exercise, you should pay attention to tightening your core muscles, adjusting your breathing and controlling your exercise rhythm.

4. Standing kettlebell pull (4 sets * 20 times)

Starting position: Stand upright with your feet about shoulder-width apart, bend your knees slightly, hold a kettlebell of a weight suitable for this training in both hands and place it naturally at your sides, keep your upper body and back straight, raise your head and look forward, and tighten your core. Exercise process: After the core is tightened, the anterior and middle bundles of the deltoid muscles, mainly the middle bundle, contract to drive the weighted arms to the sides of the body to the same height as the shoulders, maintain peak contraction at the highest point, and then slowly return to the starting position. Pay attention to the rhythm of your breathing and movement during exercise.

Keep going, I believe you are the best! As long as you persist enough, your training effect will become more and more obvious, and you will get closer and closer to your fitness goal!