Simple secrets for strong shoulders
Last reviewed: 19.10.2021
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Get Rid of Your Weaknesses
Alternating exercises for presses and thrust, you will find healthy shoulders. But too tight or weak muscles that surround your shoulder blades can worsen your result in such classic exercises as army bench press. You can avoid this problem by doing the following exercise program twice a week.
Raising your arm with dumbbells
Lying on the bench, take the dumbbell with a neutral grip. The arm is attached to the body. Squeeze the dumbbell up to the ceiling, as high as possible, tearing the blades off the bench. Lower your hand. Follow the 12-15 reps approach with each hand, then follow the second approach, this time lifting your arm up and back at an angle of about 105 degrees. (Your biceps should be at the level of the ears).
Frontal lifts of dumbbells
Hold the dumbbell on the side of the body with your palm inward. Lower the scapula, lift the dumbbell in front of you, performing the arcuate movement, until it is overhead. (Do not bend forward). Then turn the hand so that your palm looks forward, and lower it to its original position. Complete the approach with one hand, then repeat the other. Do 2 sets of 6-8 reps.
Reverse shreds on uneven bars
Grasp the parallel bars of the beams and climb on the straight arms, the elbows are closed. Without changing the position of the hands, lower your shoulders down to slightly raise the body. (In other words, shrug your shoulders down, not upwards). Pause, go back to the starting position and repeat. For this exercise, do 2 sets of 10-12 repetitions.
Your muscles are in motion
A. Anterior cog muscle
By lifting the arm from the dumbbells at two angles, you train the upper and lower part of this muscle, which is on the side of your shoulder blades and upper thighs.
B. Diamond-shaped muscles
The rhomboid large and small muscles begin at the spine and attach to the medial edge of the scapula. When these muscles are activated, they cut or pull back your shoulder blades.
C. The lower part of the trapezius muscle
This mid-back muscle helps stabilize your shoulder blades. Back thrusts strengthen both the lower part of the trapezius muscle, and the anterior dentate muscle.
