Dumbbell Push Shoulder: Sit in a chair or stand, hold a pair of dumbbells with both hands, lift the dumbbells from the shoulders until the arms are straight, and then slowly put them down to the starting position. Repeat the action, and each group will do 10- 12 times. Feet shoulder-width apart, lean forward and hang your arms vertically. Pick up a pair of dumbbells, control the elbow bending, lift the arms to the sides to shoulder height, and then slowly put down the dumbbells. Do 10- 12 times in each group.
Inverted rowing: Use a rowing machine or a special inverted machine, hold the handle or lever with both hands, sit on the machine or hold your legs tightly, bend your body until your neck is close to the handle or lever, then pull back the handle until your shoulder blades are squeezed together, and then slowly return to the starting position. Do 10- 12 times in each group.
Shoulder Push: Use an inverted machine, sit on the machine and adjust the height of the seat, so that the arm leans against the resistance plate vertically, then push the resistance plate upward until the arm is straight, and then slowly return to the starting position. Do 10- 12 times in each group. It can help exercisers to do shoulder pushing training in an upside-down way, thus stimulating the front and middle bundles of deltoid muscle more strongly. This action is especially effective for increasing shoulder width.
The key to improving shoulder width
In order to get better results, it is suggested to plan the training frequency, intensity and rest time reasonably. It is enough to do shoulder training 2-3 times a week. You can choose 2-3 movements in each training, and each movement is performed in 3-4 groups, with 8- 12 times in each group. In addition, each group should rest for 1-2 minutes to fully recover the muscles.
Total strength training is one of the popular fitness trends in recent years. By performing compound exercises, such as squat, hard pull and bench press, you can activate the muscle groups of the whole body, including the shoulder muscles. These movements can help you increase your overall physical strength, thus further promoting the growth of shoulder width.