How to build your shoulder muscles?

shoulder muscles

Qualitative development of the deltoid muscles

Thanks to the modern trend in sports, the deltoid muscles have come out in popularity and are on a par with building the biceps. For this we can say thanks to the popularization of such types of sports as bodybuilding and Men`s Physique (beach bodybuilding). The shoulders should be considered particularly by the ectomorphs, as without broad shoulders the ectomorphs figure will not be great.

Let’s start with the anatomy of the shoulders

The muscle covering the shoulder joint is divided into three parts:

  • The front deltoid muscle (1)
  • The middle deltoid muscle (2)
  • The rear deltoid muscle (3)

The muscle starts from the spine of the scapula, acromion and the lateral part of the clavicle and attaches to the deltoid tuberosity of the humerus. A sub-deltoid bursa is located under the lower surface of the muscle.

The “Deltas” as known by many, are one of the most difficult to work out in terms of muscle groups due to their complex structure. But do not give up training these muscles. After all, there is a huge arsenal of exercises to target these muscles.

Workouts should include basic exercises that involve more than one beam or isolation exercises (be sure to read the article on our website about isolation and basic exercises). Isolation exercises allow you to focus on each separate deltoid muscle. Looking ahead, I would like to note that despite the small volume occupied in the body, it is very difficult to train these shoulder muscles. This is very energy-intensive work that requires your full commitment. So if you want to get your hands on some large deltoids, get ready for the hard work.

For users who struggle with the increased side of the Deltoid muscles, often many athletes choose to use Dianabol oral tablets or Testosterone and Nandrolone to help and increase the mass and volume of these muscles.


Front deltoids

The anatomical function of the anterior bundles is reduced to raising the arms (elbows) in front of you and bringing them to the axis of the body. The front deltoids are actively involved in pressing movements (for the chest and shoulder girdle).

Middle deltoids

The anatomical function of the middle bundles is to raise the arms (elbows) to the sides. It is accompanied by raising the elbows up. These bundles are activated during such exercises as “Side Raises” that are usually adopted while using dumbbells or the cables for this exercise.

Rear deltoids

The anatomical function of the posterior bundles is to move the arms back. The back deltoids take an active part in traction for the back shoulder muscles. This is because the pulls are reduced to the elbows being pulled back. The maximum tension in the posterior bundles of the deltoids are observed when the arms are pulled back such as within exercises like the “Bent Over Reverse Flys”.

Basic exercises include:

  • Bench press standing or sitting, “The Arny Press”
  • Seated dumbbell press or standing
  • Push press
  • Barbell or dumbbell “Pull To The Chin”

Isolation exercises include:

  • Lifting dumbbells in front of you
  • Lifting dumbbells out to the sides
  • Tilting forward spreading the arms sideways

You can also choose the exercises yourself – for this you need to know what movement each deltoid muscle is responsible for. For isolated exercises, these are usually to give the muscles slow growth but with hardness and definition. For these types of goals, often Winstrol is used as an agent to allow for dry and lean mass to be gained, which in turn will promote hard and defined muscles.


Technique and features of the exercises

Bench press standing

If your forearms, at their lowest point, are not perpendicular to the floor, this means that you have taken a wide position. The optimal grip is slightly wider than the shoulders. Contrary to the general opinion, you should not put your feet apart. Also, when squeezing the bar up, an excessive deflection of the body back is undesirable.

Seated Barbell Press

As for the grip, there are no changes here. But in a sitting position, you need to snuggle against the back of the bench. Deflection is not desirable, as there is a high probability of injury.

Seated Dumbbell Press

The position on the bench is the same as for the barbell press. As for the position of the dumbbells. They should be on the same level with each other. It is optimal to maintain an angle of ninety degrees at the elbow joints. The forearms are perpendicular to the floor. In the upper position, the dumbbells move towards each other, the elbows must be fully straightened.

Row of dumbbells (barbells) to the chin

There is no striking difference in how you perform this exercise. The main thing is to follow the technical components. Stand straight with your knees slightly bent. Take the barbell at a width so that your wrists are fairly close but comfortable in the upper position. The elbows should aim upward, while your hand and wrists are kept slack, as the projectile is being lifted from the rear deltoids and the trapezius muscles, not from the arms. There is a short pause at the top before lowering back down.

Push press

This exercise comes from weightlifting. The starting technique is the same as for the standing barbell press. But when performing the movement, you need to sit down a little on your legs, and at the same time straighten your legs, squeeze the bar up. The exercise requires a certain amount of skill and experience. Because pushing with your feet makes it easier to perform, you can put a little more weight on the barbell if this is the case.

Lifting dumbbells in front of you

There may be several options, but the lifting of the dumbbell is the same for any variation. It is possible to perform the exercise alternately or simultaneously with two dumbbells, also with your back against the wall, thereby excluding cheating. Supination is possible (turning down the palm) when lifting. The lift is carried out (regardless of the variation), the elbow is slightly bent, the dumbbell rises to the level of the face. It is necessary to maintain the maximum amplitude. A smooth descent down is also recommended within this exercise.

Lifting dumbbells out to the sides

You can perform the exercise both sitting and standing. The arms are slightly bent at the elbows. When lifting, avoid jerking. The lift should be smooth, and the elbows should be higher than the dumbbells in the upper position, do not let the hands come past the elbows, as you are lifting with your side deltoid, not your arms. If the dumbbells are ahead of the elbows, then it is necessary to perform this with lower weights to achieve the proper technique.

Tilting forward spreading arms sideways

The position of the dumbbells causes a lot of controversy. Some say that the dumbbells in the lower position should be parallel, others that the dumbbells should be deployed from each other. However, you should not want to focus on this, because the feeling of working in the rear delta is important, and how you hold the weights is your choice. The main thing is that when lifting, the arms are slightly bent at the elbows, the elbows go upward and out from the body, the course of the arms is clearly along the line of the shoulders. While bending over forwards, it is best to raise the arms out to the sides and slightly backwards until your flexibility of the real deltoids and scapulars stop the movement. When preformed correctly, you will feel your real deltoids starting to burn, only then will you know when you have achieved the correct technique.


Shoulder exercises in your workout

If you are a beginner athlete and you have chosen to build up the deltas as a priority, then the workouts must be built in such a way that there is a break of at least two days between deltoid workouts. This will allow for you to recover from the work that has been performed. It is also recommended to alternate heavy, medium and light workouts, and it is not worthwhile to focus on each delta in every session.

However, each person is different and you should choose your workout and rest time for yourself. For someone, two days will not be enough, and there is nothing shameful in this, if it takes a little more time to recover, just rest. It’s hard to do basic and isolation exercises in one workout, so you can separate them within your training program.

In general, you must build the entire training program individually for your body. Read here how to create a workout program.


Since the deltoid muscles require special attention for themselves, the best solution would be to train them separately. It is also possible to include deltas in the “day of the legs”. It is undesirable to train the deltas within the same day as the chest, since any bench press is the final phase of the triceps, and if the muscle is tired, performing the next exercise with a significant load of weight can cause difficulties. And your deltas will not get the proper load they require for the growth.

However, it is quite popular. Combine your deltoid workouts with your back. But if you are a fan of “messing” with the muscles of the back, then it is not a fact that you have enough strength for the deltas. But a well-planned workout with a clearly defined priority will help you to train both your back and deltoids within one workout. If this becomes a struggle, you can also use the non-steroidal oral Clenbuterol to help you achieve these more grueling workouts. Using Clen, will allow for a user to push past their normal plateau point within their workouts, as it acts as a powerful pre-workout supplement and also enhances the enhance of an athlete as well as helps with fat burning. You can find this within our online catalog.


Share this post
  , , ,