Complex exercises for the muscles of the shoulder

, medical expert
Last reviewed: 19.10.2021

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Your goal: Strong shoulder muscles

Your time: 20 minutes

The best way to pump muscle is not always the most obvious. For example, there is a common opinion that if you have weak shoulders, then you do not train hard enough. But, in fact, everything is just the opposite, especially when it comes to the most obvious exercises. Men perform too many pressures from the shoulders. This can destabilize the shoulder joints and disable them. Therefore, instead of becoming stronger, your shoulders - and all the muscles that are brought to the shoulder joints, including the muscles of the chest and arms - become weaker over time.

The solution is a 4-week exercise plan, presented below. It is designed to develop the entire shoulder girdle - all the muscles that hold your humerus and provide the movement of the scapula. This includes deltoids, trapezius muscles, rhomboid muscles and skapular stabilizing muscles. However, you can logically assume that such an extensive approach will require you extra time spent in the gym. Most exercises on the thoracic and dorsal muscles involve your shoulders - so you should perform this exercise only once a week. Do program A for the first two weeks and program B for the third and fourth weeks. Do the exercises in this order, complete all the approaches of one exercise, before moving on to the next.

Program A: First and second weeks

Variable presses from the shoulders

Standing position, pick up dumbbells and hold them directly over your shoulders with a neutral grip (palms look at each other). Squeeze the weight with your right hand directly over yourself until your hand is fully straightened, then slowly lower the dumbbell to its original position. Now squeeze the dumbbell with your left hand straight up and lower it. Continue to change hands throughout the approach.

Plan: The first week, do 2 sets of 10 repetitions with each hand; the second week, do three sets of 8 repetitions with each hand. Rest 60-90 seconds between sets.

Thrust of dumbbells from below

Standing position, keep dumbbells in front of your thighs with your hands inside, hands straight. Raise the shoulder part of the arms parallel to the floor, while the dumbbells should be close to the body. Pause when the dumbbells are right under the chin, then slowly lower them.

Plan: Complete 2 sets of 10 reps in the first week and 3 sets of 8 reps in the second week. Rest 60-90 seconds between sets.

"Scapteon" in the standing position

Standing position, pick up light dumbbells and keep them in front of the thighs with a neutral grip (palms look at each other). Raise your hands forward and sideways at an angle of 45 degrees until they are at eye level. Then slowly lower your hands.

Plan: Complete 2 sets of 12 reps, resting 45-60 seconds between sets.

Traction in the slope and rotation of the arms outwards

Lie on your stomach on a bench set at an angle of 45 degrees, and pick up the light dumbbells with a grip on top. Your hands should hang straight down, palms facing back. Lower your head down, lift the dumbbells up, until the shoulder part of the hands is parallel to the floor. Elbows are diverted to the sides. Without moving your shoulders, turn the dumbbells forward with your palms down. Stop, then reverse in order to return to the starting position.

Plan: Carry out 2 sets of 12 reps, resting 45-60 seconds between sets.

Program B: The third and fourth week

Variable presses from the shoulders on the fitball

Sit on the ball for fitness, the feet lie on the floor. Keep dumbbells right above your shoulders with a neutral grip, palms facing each other. Squeeze the weight over your head until your hands are fully straightened. Without bending the right hand, slowly lower your left hand to its starting position, then squeeze it back. Without bending the left hand, lower the right hand and squeeze it up again. Keep changing your hands.

Plan: Perform 3 sets of 6 reps each time, resting 60-90 seconds between sets.

Shaggy with dumbbells

Standing position, pick up heavy dumbbells, hands straight, palms look inside. Without bending your arms, lift your shoulders, as if you want to get them to your ears. Stop, then slowly lower your shoulders until your hands are as low as possible.

Plan: Do 3 sets of 8 reps in the third week, and 4 sets of 6 repetitions in the fourth week. Rest 60-90 seconds between sets.

Traction of lying on the fibula and rotation of the arms outward

Take in the hands of light dumbbells, lie on your stomach on the fitball, the chest is adjacent to the ball, that is, your body should be tilted. Your hands should hang over the ball, your hands look back. Without bending the neck, slowly raise the dumbbells upward until the shoulder part of the arms is parallel to the floor, then turn the forearms forward so that the palms are facing down. Stop, then reverse in order to lower the dumbbells to their original position.

Plan: Perform 2 sets of 10 reps, resting 45-60 seconds between sets.

Complex of Yavorok

Standing position, pick up dumbbells, hands on each side, palms facing each other. Raise your hands in front of you until they are parallel to the floor. Lower the dumbbells and perform 6 repetitions. Now raise your arms to the sides parallel to the floor and lower them. Repeat 6 times.

Then bend forward at the waist, the torso will not be parallel to the floor. Raise your hands to the sides, lower them and perform 6 repetitions. Stand up and put your hands on the front of the thighs, palms facing you. Pick up the dumbbells until they are right under your chin. Lower the dumbbells and perform 6 repetitions. Finally, turn your palms to look at each other, lift the dumbbells to your shoulders and squeeze them over your head. Reverse in reverse order and perform 6 repetitions.

Plan: Complete 2 approaches, resting 90 seconds between sets.

trusted-source[1], [2], [3]

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