Everyone knows strong pumped shoulders have always been a symbol
of muscularity and strength among the representatives of the stronger
sex. But in the crazy modern life, only a few can set aside 2 or3 days a
week to visit the gym. In these cases, a good substitute for full-fledged
training will be the implementation of basic exercises for the shoulders.
How to pump shoulders at home? This requires a correct and
the systematic technique of execution and specially selected exercises on
the upper part of the arms.
Before doing the exercises on the shoulders you should understand
which muscle groups will need to be given special attention. The
the shoulder girdle is divided into two muscle groups the deltoid and
Trapezius muscles extend from the neck to the middle of the back in
the form of a trapezoid. The deltoid muscles are triangular in shape and
are located above the shoulder joints.
In turn, they are divided into the rear, side and front delta. The same
the intensity of exposure to all muscle groups is the key to the effectiveness
If you are just starting to train, but do not know how to effectively
pump shoulders while exercising at home, then simple exercises that do
not require the use of special equipment like portable dip bar station
are quite suitable for you.
In order to make your shoulders strong and muscular, you must
perform the following exercise.
• Stand with your back to the wall, spread your arms shoulder-
width apart, with your hands on the floor at a distance of 20
cm from the wall;
• Lean your feet against the wall;
• From this position start pushing up from the floor.
Pushups give a high load on the front delta beams. To achieve the best
result, you can use an additional load – a special vest or a regular
backpack with a load.
A good alternative to push-ups, how to pump shoulders at home, is
exercise on the uneven bars. They allow you not only to pump up your
shoulders but also to make your arms and back more muscular and fit.
In order for the shoulders to acquire an expressive relief silhouette, you
will need a lot of effort, a set of effective shoulder exercises and
motivation. In addition, remember to maintain a healthy lifestyle.
Before each exercise on the shoulders, it is necessary to warm the
muscles well. To warm up, use the following exercises:
• Walking for 10 minutes. Thanks to walking, blood circulation is
accelerated and body temperature rises.
• Circular movements of the shoulders will prepare the muscles
and joints for the work ahead.
• Rest for a minute, after which you can go directly to the
We offer you a set of the most effective exercises on the shoulders with
dumbbells, an important condition for the implementation of which is a
large number of approaches.
1. A bench sitting with a tilt
2. Breeding hands with dumbbells.
3. Breeding hands with dumbbells sitting with a tilt.
4. Shrugs Perform scars lift the shoulders with dumbbells, holding
the weight as hard as possible. Perform until the grip disappears.
Training shoulders with dumbbells takes not so much time, but after a
few months of regular workouts, you will see amazing results. Thanks