The best exercises to shape the shoulders of your dreams, says the coach – eat it not that


One of the most popular body parts that people love to train in gyms around the world are theirs shoulders. If you have a nice pair of deltas, you can complete the desired pointed V shape in your upper body. When it comes to kipi shoulders, you will want to give preference to side lifts from different angles over pressure on the shoulders. Presses are great, but if you want to complete shoulder development, lifts should take precedence.

Since shoulder compression mostly develops the front (front) part, balance it by targeting the side and back areas. This will also improve the health of your shoulders and holding.

When programming your shoulder exercises, it is crucial to use more reps and shorter rest times because deltas are a smaller muscle group. They are made up mostly of type 1 muscle fibers and will respond better to greater volume and tension.

If you want to have an impressive set of shoulders that you can show off during the vest season, here’s a good workout you can try. Perform each of the following exercises one after the other or sequentially in a giant circle.

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Tim Liu, CSCS

Grab the dumbbell and stand with your chest raised and your head slightly tilted back. Begin the movement by lifting both dumbbells to your side, right where your arms are parallel to the ground. Bend the sides of the shoulders at the top, then lower the weight under control. When lowering the dumbbells, maintain tension in your shoulders at all times. Do 3 sets of 15 reps each.

Back supported chest
Tim Liu, CSCS

Take a pair of weights and place your chest on an inclined bench. Begin the movement by pulling the dumbbells back toward the body, and at the end of the movement, bend the back of the shoulders. Squeeze hard, then resist to the end before performing the second repetition. Do 3 sets of 15 to 20 reps each.

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Bus driver with dumbbell
Tim Liu, CSCS

Begin the exercise by holding the dumbbell (or weight plate) in front of you with your arms slightly bent. If you keep the core tense, turn the dumbbells back and forth, bend your shoulders and keep the tension there all the time. One full turn back and forth is considered one repetition, and you must do all the prescribed repetitions before resting. Do 3 sets of 10 reps on each side.

Arnold Press
Tim Liu, CSCS

Grab the dumbbells and hold them at shoulder height, with your palms facing you. When you lift the weights over your head, rotate your palms and elbows away from you and push the weight up with a smooth motion. Bend your shoulders at the top, then turn the movement back to the starting position before performing another repetition. Do 3 sets of 10 reps each.

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