First, the heavy bar and dumbbell push can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs. Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times.

Second, the proportion of head and shoulder, inverted triangle, this is an element that everyone cares about when considering the proportion of upper body size, and these three actions can help you better shape the wide shoulders you want!

Third, the shoulder muscles should be paid attention to before, during and after, and the shoulders will be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored. The special action of practicing tiptoe inward is to lift dumbbells alternately and horizontally. Rowing with elbow barbell and push-ups with shoulder strength are also good exercises.

Fourth, other effective movements besides practicing the isolated movements of each bundle of deltoid muscle, there are also some movements with good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-downs and so on.

No matter what practice method suits you and is effective, it is a good method for you. As long as you take exercise seriously, learn bodybuilding science as much as possible, and be good at thinking and summing up in practice, I believe it won't be long before you have super-wide shoulders and physique like a champion.

Practice your back and develop deltoid muscles, especially the muscles in the middle bundle;

The deltoid muscle of the shoulder is one of the muscles that widen the shoulder, and it is divided into the front bundle, the back bundle and the middle bundle. Introduce the action of deltoid muscle touching toe. The main points of action are: feet are shoulder width apart, holding dumbbell pieces, lifting them from bottom to top, and lifting them to eye level, without moving other parts of the body, using only the strength of arms and shoulders.

2. Dumbbell side lift is a very important action to practice wide shoulders. Most professional bodybuilders like this action very much. Let's talk about the essentials of this action first: hold the dumbbell in front of you, bend your arm slightly, and use the muscles of your shoulder to drive your arm to lift it to both sides, just hold it slightly higher than your shoulder, concentrate and eliminate distractions.