10 best shoulder exercises for home and the gym

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Their effectiveness has been proven by scientists and professional trainers.

The shape of the shoulders is set by the deltoid muscle, which covers the shoulder joint and consists of three heads: anterior, middle and posterior. All the exercises below are aimed at maximizing the involvement of this muscle in the work.

Why These Shoulder Exercises Are Best

Because exercises with free weights and on machines have been tested by, scientists. For this, electromyography (EMG) was used. With the help of special sensors, the electrical activity in the muscles was measured when performing a particular exercise. The best ones entered the article.

As an alternative for homeworkers, we've expanded the list with exercises from Jeff Cavaliere, bodybuilder and physical therapist.

How to do

In training the deltoid muscles, it is very important to evenly pump all three beams. This will protect the shoulder joint from injury.

The bundles of the deltoid muscle perform different functions, so it will not work to load them all with one exercise: you will have to include at least three movements in the training.

We have divided all exercises into three parts: for pumping the front, middle and back beams. Pick one exercise from each category and add them to your workouts.

The weight is needed so that the last repetitions in the approach are not easy, but without compromising the technique.

What exercises on the shoulders to perform

How to swing front deltas

Standing dumbbell press

Raise your arms with the selected weight to shoulder level, turn your palms forward with your fingers. Squeeze the dumbbells up and take them slightly behind your head, and then lower them to the starting position and repeat.

Do three to five approaches 10-12 times.

Bench press from the chest while standing

Take the shell on your chest, bring your elbows forward, tighten your abs, buttocks, legs. Squeeze the bar up, lower it back and repeat.

When the bar passes your face, do not lift your chin up, but squeeze it in yourself: this way the bar will go along the optimal trajectory.

If at the top point the projectile remains in front of the body, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head.

Do three to five sets of six to eight reps.

Handstand push-up

This exercise was not tested with EMG, but the movement itself repeats the barbell press up in a reduced range.

Stand in a handstand with your feet on the wall. Bend your elbows, lower yourself and touch the floor with your head. Squeeze yourself back and repeat. Place your head on the floor more carefully: careless movements can damage your neck.

To make the exercise easier, place something under your head, such as a rolled blanket or several thick books. To complicate things, place firm support under your arms.

Perform as many times per set as you can. Do 3-5 approaches, judging by how you feel.

How to download middle deltas

Dumbbell Rows on an Incline Bench

Set the bench at a 45-degree incline, lie on your stomach. Hold the dumbbells in outstretched and lowered arms, turn your wrists with the back side forward.

Bring your shoulder blades together, point your shoulders back and bend your elbows at a right angle. At the extreme point, the shoulders are in the same plane with the body, and the forearms are perpendicular to it and directed towards the floor. Return slowly to starting position and repeat.

Do three to five approaches 10-12 times.

Barbell pull to the chin

Grab the barbell with a grip 1, 5–2 times wider than your shoulders. This starting position ensures maximum involvement of the middle deltas in this exercise.

Raise the barbell to the level of the collarbones, pull your elbows up. Lower the barbell and repeat.

Do three to five sets of eight reps.

Dumbbell spread to the sides with a turn

Stand up straight, take dumbbells, point your wrists with your fingers towards each other. Spread your arms out to the sides, turning the little fingers up. Lower to starting position and repeat.

Do three to five approaches 10-12 times.

Exit to the side bar on the forearm

Stand upright, place one hand on your forearm. Place the palm of your other hand on the opposite shoulder. From this position, rotate the body to the side, into the forearm plank, and then return to the starting position.

Perform the exercise as many times per set as you can. Then change hands and repeat. Do three sets with each hand.

How to swing rear deltas

Seated Bent-Over Dumbbell Routing

Sit on a bench, tilt your body with a straight back, as far as flexibility allows, hold the dumbbells in your lowered hands. Without changing the position of the body, spread your arms with the taken weight on the sides to the level of the shoulders. Slowly lower the dumbbells to the starting position and repeat.

Do three to five approaches 10-12 times.

Reverse butterfly

This exercise can be performed on a machine, with an expander, or dumbbells. The main rule is to spread your arms to the sides with a turn outward, so that at the extreme point the little fingers are pointing up.

If you want to do an exercise with dumbbells, put a bench on two boxes, lie on your stomach and spread your arms with your weight to the sides.

Perform three to five approaches 10-12 times.

Lifting from the floor with support on fists

Lie on the floor, spread your arms in a cross. Leaning on your fists, lift your upper body and try to lift your shoulder blades off the floor. It is important to use the abdominal muscles to a minimum: try to lift only at the expense of your hands.

Fix the position at the top, then lower yourself to the floor and repeat. Perform as many times per set as you can. Take three to five sets.