Shoulders are made up of many muscles, and the clavicle and scapula create width for your genes; Strong deltoid muscles on both sides can give you extra shoulder width; The outward expansion of the trapezius muscle can reflect the shoulder, which needs attention and different exercises.

Recommend four ace shoulder exercises

Exercise 1: Dumbbell Shoulder Pressing

For the fullness and muscle lines of deltoid muscle, there is nothing like dumbbell shoulder pressing.

1. This is a hard exercise. Therefore, we must fully warm up before the formal group. I suggest you gradually increase the number of warm-up groups to three, and you can do more if necessary.

2. By tightening the hips and abdomen, make the back firmly lean on the backrest and stabilize the body, so as to better control the dumbbell.

3. The elbow points to the side, and always control the two dumbbells to be horizontal and in the same straight line (the same is true for barbells). When the dumbbell is pushed up from the shoulder, the dumbbells on both sides are pushed up and down in two arcs with the shoulder joint as the fulcrum, which mainly stimulates the top of the middle bundle and the front bundle of the deltoid muscle and makes the full range of motion as much as possible.

4. Ensure that the deltoid muscle is in a deep "burning" state. If you feel that this kind of burning occurs in the triceps brachii, latissimus dorsi or upper back, it may be that the weight is too heavy, the movement trajectory is incorrect or the dumbbell is not in the horizontal position, which weakens the force on the deltoid muscle.

5. Be three formal groups and try to be exhausted. Keep the frequency range of 10 ~ 15 times/group, and gradually increase the weight loss times (15, 12, 10 times) as far as possible, but never lose weight.

Exercise 2: Dumbbell Side Lift

In bodybuilding training, there is no exercise that needs special attention like dumbbell side lift, which is the most difficult shoulder exercise I have ever encountered. If every detail is done correctly, it will consume physical strength and energy extremely, and the degree of "burning" of muscles can make you crazy.

1. Keep the dumbbell level during the whole movement. If the dumbbell is tilted, the pressure will leave the deltoid muscle bundle.

For better control, you may need to rest your elbow a little, but don't relieve muscle pressure.

3. Keep a stable upright posture, don't shake your body, and don't swing or throw dumbbells up.

4. Don't shrug your shoulders or lift your weight with the help of trapezius muscles. You must concentrate the contraction force of the bundle on the deltoid muscle to lift the dumbbell. Always keep a certain outward and upward arc when lifting.

5. Lift the dumbbell until the arm is flush with the ground, and do not exceed the height of the shoulder.

6. In order to keep the deltoid tense, don't put the dumbbell down to both sides. Keep your movements stable and your muscles tight.

7. Do 3 groups, 10 ~ 15 times/group.

Exercise 3: lean forward and lift dumbbells horizontally.

I especially like this exercise, which is the best way to stimulate the posterior bundle of deltoid muscle. Bend down, lean your chest against the inclined plate, concentrate all your strength on the posterior bundle of deltoid muscle, and make a hard and thorough contraction.

1. Keep the dumbbell always in a horizontal state during the action.

2. When lifting the dumbbell, don't pull the chest away from the upper inclined plate or swing the dumbbell.

3. At the bottom, the two dumbbells can touch each other, and then the middle bundle and the back bundle of the deltoid muscle contract, trying to "fly high". Don't pull the scapula to help, keep the scapula dilated, and try to keep the upper back and trapezius muscles motionless. Squeeze control when the action reaches the highest point.

4. Slow down, and fight against muscle tension throughout the exercise process. Don't let the dumbbells collide at the bottom.

5. Do 3 groups, 10 ~ 15 times/group.

Exercise 4: Dumbbell Shrugging

This is the best and most interesting exercise of trapezius muscle, using the largest dumbbell that can be controlled.

1. It is very important to keep your body upright. Dumbbells are parallel to both sides of the body and always point forward. You are not allowed to rotate inward and outward when doing the action.

2. Let the dumbbell pull the shoulder as low as possible, then "lift" the shoulder as high as possible, and contract and squeeze the trapezius muscle at the apex.

3. Don't turn your shoulders when you shrug up, but move straight up and down.

4. Every repetition, the trapezius muscle should be fully extended and contracted.