Exercises on the shoulders in the gym for girls. Workout rules

Some girls refuse to load the deltoid muscle, believing that because of this their shoulders will be too wide. But this is not the case, huge shoulders can be pumped up only if special hormonal drugs are used. Performing shoulder exercises for girls in the gym will strengthen the shoulder joints, as well as make the figure proportional.

How often should you do shoulder exercises?

Many basic exercises, such as push-ups, pull-ups, etc., already put some stress on the shoulder girdle. Therefore, it is enough to perform isolating exercises once a week.

With this load regime, it is impossible to pump shoulders. And only those who purposefully work on increasing muscle mass, working with a lot of weight, using drugs to increase testosterone, or following a diet high in calories can achieve such a result.

How many reps and sets

Exercises on the shoulders, performed in the gym for girls who want to lose weight, should be performed in 2-3 sets of 15 repetitions each. For those who are just starting out, it is enough to do up to 12 repetitions. This will allow you to master the technique.

For a start, dumbbells of minimum weight are used. When working with them, you need to strive to increase the number of repetitions each time. When you reach 15 reps, you should use heavy dumbbells.

If the main goal of the classes is to build muscle mass, then the exercises should be performed in 3 sets of 10-12 repetitions in each.

Exercise technique

Raising dumbbells to the sides on an incline bench

The advantages of this type of exercise can be considered:

• targeted study of all muscles of the shoulder girdle and chest;
• the ability to increase muscle mass in the upper chest;
• the ability to achieve an expressive neckline and make the chest visually more magnificent;
• elimination of asymmetry of chest muscles;
• stretching of the pectoral muscles.

In terms of difficulty, this exercise can be attributed to the intermediate level. The technique for its implementation is as follows:

1. Lie on an inclined (with an angle of 30-45 degrees) bench, taking dumbbells with a neutral grip (when the wrists are directed towards each other). Straight arms with dumbbells rise up and elbows are slightly bent. The spine should be slightly bent, and the shoulder blades should be brought together. This position is the starting point.
2. Inhaling, the arms slide down over the sides. It is important to keep the elbow in a flexed position. You need to spread your arms until your palms rush to the ceiling. Having reached the bottom point, you need to linger in it for a few seconds, which will additionally stretch the chest muscles. As you exhale, your arms rise up to the starting point.

In order for the exercise to bring maximum results, it is important to follow certain rules:

• follow the trajectory of hand movement (in an arc);
• perform dilutions at a slow pace, and mixing at a fast pace;
• legs should be well fixed on the floor, and the back should be tightly pressed against the bench;
• lingering at the top point for a few seconds, you should additionally squeeze the pectoral muscles;
• after lifting the dumbbells up, there should be a small gap between them;
• it is necessary to breed dumbbells as the stretching allows without pain in the anterior delta;
• you cannot help yourself to do the exercise with your body, only your hands work;
• if you have any problems with the shoulder joint, you cannot use a lot of weight;
• during the exercise, the elbows should be fixed;
• the angle of inclination of the bench should not exceed 45 degrees.

Alternating dumbbell lift

The alternating dumbbell lift allows you to make the shoulder girdle expressive and attractive.

But in order for the exercise to bring maximum results, it must be performed according to all the rules:

1. Pick up dumbbells using the upper grip, slightly bending your elbows.
2. You need to stand straight, legs slightly apart to the sides. Hands should be down and near the hips.
3. During the execution of the complex, the muscles of the press and lower back should be tense.
4. The head should be straight.
5. After inhalation, the breath is held, and one hand smoothly rises up to eye level. At the highest point, you need to make a delay until you feel a burning sensation in the muscles being worked out.
6. On exhalation, the hand smoothly lowers down, not reaching 10 cm to the level of the thigh. Thus, the muscles on which the work is being carried out will be in tension all the time.
7. This exercise is repeated the required number of times for both hands.

This exercise for girls on the shoulders, performed in the gym, requires the elbows to be slightly bent at all times. It is important that the hands work in the same plane. At the same time, the body remains motionless.

Chin pull

The chin pull can be done with a narrow or wide grip. The difference between the narrow grip is that in this way the trapezius muscle and biceps are worked out. The wide grip is used to train the delta.

You can perform this exercise not only with a barbell, but also with dumbbells. To perform a barbell deadlift, the first trial run must be done with an empty bar. If there was no bar lighter than 20 kg in the gym, and for a girl this is a lot, then you can use two 5 kg dumbbells.

The order of the barbell chin pull is as follows:

1. The bar is removed from the rack and brought to the body. In the correct position, it will be near the legs. The arms should be slightly bent at the elbow joint.
2. With the strength of the shoulders, the bar rises up. In this case, the elbows are slightly parted to the sides, and the wrists are bent. The palms should be directed towards the body.
3. Thus, the bar slides to the level of the chin along the body.
4. When performing the exercise, the legs are at shoulder level, the chest is stuck out forward, the pelvis is pushed back, and the shoulders are straightened as much as possible. It is important to make sure that the bar is lifted by the work of the shoulders.
5. To load the trapezius muscles, after raising the bar, it smoothly lowers down. If you need to work out the shoulders, then after lifting the bar to the maximum point, you should also pull your elbows up.

The warm-up exercise is performed 15 repetitions. If this weight is not enough, then pancakes are added to the bar and the pull to the chin continues for 3 more approaches, each for 10 repetitions. Or 3 sets are done with an empty bar.

Similarly, the exercise is performed using dumbbells, the grip varies. The best option is considered to be a distance of 10-15 cm between them.

Breeding dumbbells from a prone position

Among the advantages of breeding dumbbells while lying on a bench are:

• the ability to work out almost all muscle groups of the upper body;
• greater efficiency in comparison with push-ups;
• the formation of good stretching and posture;
• simplicity and availability of implementation;
• quick achievement of maximum results.

Step-by-step execution technique:

1. First you need to choose the optimal weight of the dumbbells. Lying on a horizontal bench, dumbbells are taken with a neutral grip (when palms are facing each other), with slightly bent arms. The lower back bends slightly, and the legs rest on the floor.
2. Inhaling, the dumbbells are smoothly spread to the sides, describing a semicircle. Having reached the level of the chest, the pectoral muscles are squeezed, and the arms return along the paved trajectory. After this, an exhalation is made.
3. At the highest point, you need to delay for a few seconds, making sure that the dumbbells do not touch each other.

Exercises on the shoulders in the gym for girls in the form of breeding dumbbells lying on a bench have their own rules of execution:

• all movements are performed as smoothly as possible without sudden movements, focus on muscle work;
• no need to take a long break at the top;
• dumbbells should not touch each other;
• dumbbells should be raised and lowered to a comfortable position.

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Push ups

During push-ups, most of the muscles in the body are involved. This exercise helps to actively burn calories, improve metabolism and increase endurance. Push-ups can be performed in several ways: from a wall, a bench, or from the floor. Each option has its own implementation features.

Push-ups from the wall are considered the easiest.

For this you need:

1. Stand near the wall at a short distance. Put your hands on the wall so that your palms are at shoulder level.
2. Bending your elbows as much as possible, you need to try to touch the wall with your forehead.
3. You need to bend and unbend your elbows as smoothly as possible. In this case, the back and knees should be straight.
4. To increase the load, you can move away from the wall.

10 reps will be enough to start. Over time, their number needs to be increased.

To perform the exercise from the bench, you need:

1. Put your hands on the bench, keeping your feet together. In this case, the hands should be shoulder-width apart.
2. Similar to the previous option, the arms are bent as much as possible at the elbow joint.

You can start performing this exercise from a high support, gradually lowering its height. If it is still difficult to do push-ups from the floor in the classical way, you can start doing it from your knees.

For this:

1. Hands should rest on the floor, and bend your legs at the knees.
2. Similar to the previous exercises, the elbows bend as much as possible.
3. It is important that the lower back remains level during this time.

For a classic push-up from the floor, you need:

1. Put your hands and feet (toes) on the floor at the same time. In this case, the body should be perpendicular to the floor.
2. Bending your elbows, try to touch the floor with your chest.
3. Exhaling, slowly return the body to its starting position.

For girls, this exercise on the shoulders in the gym is recommended to be performed with a minimum amplitude at an average pace. Gradually, the number of performances is increased to increase endurance. It is important to ensure that the body is in a straight line.

High thrust

The high pull is also known as the chin pull. Such an exercise maximally loads not only the lateral, but also the back and front sections. To complete it, you need to stand upright, slightly bending the elbow joints.

The dumbbells are lifted up with the shoulder muscles so that they reach a line parallel to the floor. It is important to ensure that other muscles are not involved in the work.

Press Arnie

Such exercises for girls on the shoulders, performed in the gym, were developed by the famous actor and athlete Arnold Schwarzenegger.He noticed their effect quite by accident when, during training, he accidentally turned his palms at the moment when they were at the lowest point.

At the same time, he noted that the load on the delta was greater than when performing conventional presses. This type of bench press engages the sides and front of the shoulder more, reducing the stress on the back head.

To do Arnie's bench press, you need to use a chair with a back or bench.

The order of execution is as follows:

1. Sitting on a bench, arms are required to be bent at the elbow and turned to the floor. You need to hold the dumbbells towards the face at the level of the neck. The shoulders are pressed tightly to the body.
2. On inspiration, the dumbbell is lifted, and at the moment of approaching the level of the chin, the wrists are turned in the opposite direction from the face. At the top point, you need to make a short delay, after which the hands slowly go down, and the wrists turn in the opposite direction. Thus, being at the lowest point, they will again look at the face.

It is important that the chin is parallel to the floor while performing such a press, and the head does not drop.

Seated Dumbbell Press

The advantages of the seated dumbbell press are:

• the possibility of increasing the volume of deltas;
• achieving great results in comparison with other bench press techniques;
• strengthening of the humeral bones;
• dumbbell control;
• the ability to perform an exercise with a greater amplitude;
• improving balance;
• elimination of imbalance in shoulder development.

The technique for performing the exercise is as follows:

1. Sitting on a bench, you need to pick up dumbbells, put them on your hips. Then they are raised to shoulder level on both sides. The wrist should be turned so that the palm is facing forward. Feet should be firmly on the floor.
2. As you exhale, the dumbbells rise up. Having made a delay at the highest point, the hands are slowly lowered.

When performing such a bench press, you need to adhere to some of the recommendations of experts:

• on the bench you need to sit as deep as possible, with your back well pressed against the bench;
• legs need to be spread in opposite directions;
• dumbbells should be slightly in front of the shoulders;
• do not touch each other with dumbbells;
• act with maximum amplitude;
• do not lift dumbbells using inertia.

Press the bar from behind the head

This exercise is traumatic, therefore, when performing it, you must strictly adhere to the rules:

1. Press from behind the head, standing or sitting. The lowest point to which the barbell descends is at neck level, while the projectile is suspended.
2. Sitting on a bench, using a medium grip, grab the barbell bar. The elbows should be directly under the bar and the back should be slightly arched at the lower back. The back of the bench should be tilted 75 degrees. The shoulder blades rest against the back.
3. As you inhale, the bar rises, and the elbows are spread apart. Straight arms with a barbell rise above your head. After a short delay, the barbell is lowered on exhalation, but not placed on the shoulders until the end of the approach.

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Press the bar from the chest

Exercise helps load the small muscles and deltas.

It is performed as follows:

1. You need to stand up straight, legs not wide apart.
2. Then you should bend forward, take the barbell lying in front and, without bending your lower back, rise, putting the barbell on your chest.
3. With a sharp movement, the bar rises up and smoothly again lowers to the chest.

During the bench press, you need to monitor the condition of the back. It should not bend in the lower back.

Shoulder exercises for a girl - training options

Girls do not have to devote the entire workout to deltas.

Any exercises for this muscle group are best combined with the study of other parts of the body. Fitness trainers offer these training options.

Workout 1: shoulders and arms

For working out the arms and shoulder girdle, the following complex is suitable:

• Raising hands with dumbbells to the sides, while sitting on a bench.
• Chin pull.
• Breeding hands with dumbbells while lying down.
• Alternate lifting of dumbbells.
• Press Arnie.

All exercises are performed in 3 sets, 15 repetitions each.

Workout 2: legs and buttocks

The following exercises will help to work out the lower body:

• Squat with a barbell.
• Dumbbell lunges.
• Leading a straight leg back.
• Glute bridge.
• Deadlift.

All exercises are performed in 3 sets, 15 repetitions each.

Workout 3: Chest and Back

The following complex is suitable for the back and chest:

• Pull-ups on the bar.
• Dumbbell bench press while lying.
• Reverse butterfly.
• Breeding dumbbells at an angle of 45 degrees.
• Pancake pull to the chin.

All exercises are performed in 3 sets, 15 repetitions each.

How to reduce muscle volume by exercising

Fitness trainers are confident that a properly selected set of exercises will help get rid of large muscles and reduce their volume.

For this you need:

1. Build your workout in such a way that the exercises performed are aimed at reducing body fat. Aerobic exercise is ideal for this.
2. It's important not to stop strength training. But there shouldn't be much of it. For instance:

• to reduce the volume of the hand, it is enough to perform a dumbbell press while sitting and pull to the chin 3 sets of 15 repetitions;
• you can reduce the volume of the hips by leaving lunges with a barbell - 3 sets of 15 repetitions;
• for the lower leg - jumping rope - 3 sets of 200 repetitions each.

Combining shoulder exercises for girls who train in the gym, you can achieve good results by making the body as proportional as possible. Any workout should always start with a warm-up. This will not only protect yourself from injury, but also increase the effectiveness of the exercises. At the end of the lesson, you need to stretch the worked muscle groups.

Video on the topic: shoulder exercises in the gym for girls

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