Workout of the Day: 3 Simple Supersets for Perfect Arms and Shoulders

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

A great way to do all the dumbbell curls, extensions and extensions in the shortest possible time.

This complex was created for those who want to support and increase the volume of the arms and shoulders in one short workout. Instead of separate isolated movements for the biceps, triceps, and different deltoid heads covering the shoulder joint, you can do three supersets and pump all the small muscles of the upper body at once.

How to do a workout

The workout consists of the following movements:

1. Dumbbell press forward and overhead.
2. One-sided push-ups for triceps.
3. The biceps curl and outward rotation of the shoulders.

Perform the exercises with a superset: do them one after the other without rest, 15 times each. Then rest for 2-3 minutes and repeat the superset, but this time do the exercises 12 times. After resting, do the last superset, doing each movement 8 times.

How to do the exercises

1. Press dumbbells forward and overhead

Since this exercise does not have a full rest phase and the muscles carry out the entire set under pressure, you can work with small weights and still give your shoulders a good load. Pressing forward will tire the front deltas and put additional stress on the pectoral muscles. The press up also engages the chest, pumps all the heads of the deltas and works out the triceps well.

Sit on a bench or chair, raise the dumbbells to shoulder level - this is the starting position. Lower your shoulders, tighten your abs and squeeze the shells forward on outstretched arms until the elbows are fully extended. Return the dumbbells to their original position and squeeze them up. Keep your hands together with your fingers, regardless of the phase of the exercise.

You can work while standing or sitting. In the latter version, it will be easier to keep the lower back from unnecessary deflection.

2. Push-ups for triceps

This functional movement effectively pumps the shoulders and, unlike the bench push-up, does not pose a risk to the shoulder joints. In addition to the triceps, it also loads the oblique abdominal muscles and shoulders.

Lie on your side, place the hand closest to the floor on the opposite side, and place the palm of your other hand on the floor at shoulder level. The farther the palm is to the head, the easier it is to do the exercise.

Pressing your palm on the floor, unbend your arm until fully extended at the elbow and lower back down. Concentrate on the work of the triceps - feel how it tenses each set.

3. Rotation of the dumbbells outward

Exercise simultaneously pumps the biceps of the shoulder and back deltas. The biceps work both concentrically - when you lift weights, and isometrically - when you hold a right angle at the elbow during the lift, and eccentrically - when you return your arms to the starting position.

Take dumbbells in your hands and turn your wrists with your fingers away from you. Bend your elbows and lift your forearms to a right angle at the elbows. Spread the forearms to the sides, keeping the elbows close to the body, and then repeat everything in the reverse order: move forward and lower to the starting position.

Move slowly and under control. While stretching, lower your shoulders and bring your shoulder blades together to engage your upper back muscles. If you don't have dumbbells, you can use resistance bands. The biceps will receive less stress, but will still work in statics.