Bodybuilding exercises for Shoulders-1


Nape developed
Purpose of the exercise
This bodybuilding exercise develops the deltoids, muscle of the shoulders. It is a basic exercise to work this muscle group. Many practitioners never work their shoulders because practically all the exercises for the upper body solicit them.
Targeted muscles
It solicits the middle and posterior bundles of the deltoid. The upper trapezius, the triceps and the serrated are also involved in the movement.
Execution of the exercise
Starting position seated on a straight bench, take out the right bar of the supports alone or with the help of a partner, hands in pronation well apart from a distance greater than the width of the shoulders.
Bring the bar behind the head to the level of the ears by braking the descent then reassemble without locking the joints at the top. The back and lumbar remain stuck to the bench during the exercise to avoid arching. Prefer the bar version in front, if you feel too much discomfort in the shoulders.
Breathing
Inhale when lowering the bar behind the neck and exhale when the blocking point is past.
Safety instructions
This exercise places the shoulder joint in a low position in a bad posture, especially if the bench is straight at 90 ° C. Personally I prefer to incline the bench from 75 to 80 degrees for the developed neck. In case of problems or predispositions to injury, prefer the developed front bar or dumbbells with a bench always slightly inclined and raised feet using a wedge.
It is best to be assisted by someone when the exercise is performed with an unguided load. Indeed, there are guided machines for developed like the famous Smith machine.
Avoid hitting the cervical with the bar, it must stop the descent. Warm up the shoulder joint well before you start.
variants
The developed can be done standing (developed military) but this posture endangers the lumbar spine. This exercise is difficult to master. Prefer the dumbbell sitting on a slightly inclined bench.
Developed in front
Purpose of the exercise
This bodybuilding exercise develops the muscles of the shoulders and indirectly the top of the pecs and triceps. This is a basic polyarticular exercise that will give you more muscle gains than isolation exercises like frontal or lateral elevations.
If you want to get big massive shoulders, this exercise is ideal to develop and work the mass of this muscle group.
Targeted muscles
It requires the anterior and middle bundles of the deltoid but also the upper trapezius, the top of the chest and the triceps who participate in the execution of the exercise.
Execution of the exercise
Starting position sitting on an incline bench, take out the right bar of the supports alone or with the help of a partner, hands in pronation well apart from a distance greater than the width of the shoulders. Bring the bar to the top of the chest by braking the descent then reassemble without locking the joints at the top. The back and lumbar remain stuck to the bench during the exercise to avoid arching. To elevate the feet, use a support such as a wedge or a wooden crate.
Breathing
Inhale when lowering the bar and exhale when the blocking point is past.
Safety instructions
The inclination of the bench helps to minimize lumbar problems. The presence of a partner is strongly recommended if you use a free load. For the machine-guided version, place the bench and test the forward tilt to check if the bar does not touch the face during the descent.
Warm up the shoulder joint well before developing.
variants
The development before can be done standing, it is what one calls the military development. It is a very effective bodybuilding exercise to get big shoulders well muscled and cover the entire trunk, but this standing posture endangers the lumbar spine. It is better to perform the dumbbell sitting on a slightly inclined bench.
If you bring your hands together, the front of the shoulder, the upper chest and the triceps will be more stressed while taking a distant hands will seek especially the front and the side of the shoulder.
 Developed dumbbell
Purpose of the exercise
This exercise of weighting solicits the muscles of the shoulders and indirectly the top of the pecs and the triceps. It is a basic exercise for shoulder development. This exercise is the least risky of the developed if performed on inclined bench with two dumbbells.
Targeted muscles
It solicits the anterior and middle bundles of the deltoid but also the upper trapezius, the serratus and the triceps.
Execution of the exercise
Standing, two dumbbells in hand, sit down while posing

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