How to strengthen your upper limbs through strength training

Upper limb strength training can not only give you a certain amount of strength, but also shape a man's perfect body, especially showing a man's sunshine and strength, which is what every man pursues. Then the strength and muscle beauty of the upper limbs must be achieved through exercise. How to exercise your upper limbs requires methods. Let us learn about it together.

1. Heavy bar and dumbbell press

This movement can be said to be the "mother of movements" for shoulder training. Heavy weights force the body's resistance structure into a mechanical triangle, while also stimulating the upper chest, upper back and calves.

First do 1-2 sets of warm-up, each set consisting of 15-20 times, and then enter the formal set. Use the gradual weight increase method, 12 times in each group, 10 times in the second group, and 8 times in the third group. If you are not afraid of heavy weights and have reached the intermediate training stage, you can try to lift the maximum weight. Do 3-4 times in each set, 1-3 times in the second set. It is recommended not to do less than 3 times. If your legs tremble due to tension after you put down the dumbbells, it means you have tried your best and the effect is great! Don't do more than 2 sets, otherwise you will overdo it.

It is easier to balance the body in a standing position, and you can use the strength of your waist and legs when lifting the dumbbells to avoid injuries to the shoulder joints. If you sit in order to isolate your shoulders, the weight should be adjusted accordingly, with the lower limit being 6 times, otherwise the shoulder joints will be overloaded when lifting the dumbbells.

2. Giant sets with increasing (decreasing) weight

There are two methods: one is the giant set with increasing weights. First, put the dumbbells in order of 4 weights, start with light weights, and do lateral raises, such as 10, 15, 20, and 25 kilograms in a row without resting in between. Finishing all the weights is a giant set. The number of times also goes from high to low, namely 25, 15, 10, and 8 times. Rest for 1 to 1 and a half minutes before starting the next giant set. Do 2-3 sets according to personal ability, and adjust the weight appropriately according to training level. At the beginning, you need to give your body some time to adapt. You can do 3 heavy weights and then gradually transition to 4.

Another method is the decreasing method, which requires only reversing the order of the weights, and it also requires 2-3 cycles. What needs to be reminded is that the shoulders must be moved. Use light weight and multiple reps of upright puller to make your shoulders and upper body warm and congested. You can also choose warm-up exercises that suit you. Since this training method places extremely high demands on the shoulder joint, only with high concentration and sufficient warm-up can injury be avoided. Beginners should not adopt this method rashly.

3. Pay attention to the front, middle and back bundles of the shoulder muscles

Only by training the front, middle and back bundles can the shoulders be strong and full. Among the three bundles of muscles, the anterior and middle bundles are generally trained more, while the posterior bundle is easily overlooked. A specific exercise for training the front delts is the alternating dumbbell front raise. Upright barbell rowing with elbows raised and push-ups with shoulder force are also good training exercises. In addition, the anterior deltoid muscle can also be well exercised during the bench press.

The main exercises for the middle bundle include dumbbell lateral raises, standing low-tensioner cross lateral raises, and single-arm low-tensioner lateral raises.

The posterior bundle is mainly the prone dumbbell lateral raise or the prone puller lateral raise. It is worth mentioning that the seated dumbbell rowing exercise is a good way to thicken the shoulder muscles. It not only greatly stimulates the posterior bundle of the deltoid muscle, but also has a good training effect on the muscles near the posterior bundle, such as the teres major, teres minor and infraspinatus muscle. The development of these muscle groups can improve the side and rear views of the shoulders and back. The exercise is to sit on the end of a bench, lean forward, keep your chest close to your thighs, pull your arms back with force to completely contract your shoulder muscles, hold for a few seconds, then stretch your arms forward and downward to fully stretch your muscles. Don't use too much weight so that you can pull up and lower it more fully. Do 10-12 times per set, and do about 3 sets.

Through the above-mentioned exercises, you can achieve a perfect upper limb figure, and at the same time make you more powerful and muscular. However, such exercises require long-term persistence and a process. Especially when exercising, we must pay attention to the correctness of the movements. The strength can be increased from small to large, and exercise should be carried out within the range that you can bear.