The shoulder is a very important muscle group in our upper body. Once there is a problem here, it will cause inconvenience for us to do some movements. There are many shoulder training movements that we can perform in our daily lives. So what do you know about the eight shoulder training movements? Let’s go take a look below!
Action 1: Equipment reverse fly
Sit down facing the butterfly machine, keep your back straight, tighten your core, and hold the handle with both hands; use your shoulders to swing your arms back along the arc as much as possible to the top of the movement and pause for a moment. Keep your elbow joints slightly bent when swinging your arms back. , always keep your waist straight during the movement. Slowly restore the active control of your arms in the opposite direction. Pay attention to using your shoulders and elbows to drive your arms back, rather than using your hands.
Action 2: Standing dumbbell lateral raise
Stand with your chest straight and your abdomen in. Hold a dumbbell in each hand and place it on both sides of your body. Raise the dumbbell to the side and upward to the level of your shoulders. Bend your elbow slightly. Stop at the top and slowly lower it back down. When lowering, slowly close your arms inwards. Not falling.
Action Three: Instrument Side Raise
Sit on the side raise machine, lean your elbows against the auxiliary pads, hold the handles with both hands, raise your elbows to the same height as your shoulders, and make your upper arms parallel to the ground. Stop for a moment, and slowly lower your elbows under active control.
Action 4: Barbell press
Sit or stand, raise your chest and draw in your abdomen, hold the barbell with both hands on your upper chest, push the barbell vertically upward until your arms are straight, but do not lock the elbow joint, pause at the top of the movement and slowly lower it back down.
Action 5: Front barbell raise
Stand naturally, with your hands shoulder-width apart, hold the barbell upright and hang it in front of your legs, lift the barbell forward and upward until it is above eye level, straighten your arms and slightly bend your elbows, pause for a moment, and slowly lower it back down.
Action 6: Neck forward and backward changes
The risk factor of this action is a bit high, so before we do this action, we must choose a lighter barbell. After mastering the essentials of this action, it is not too late for us to increase the training weight. When we do this forward and backward flexion movement, we try not to change our heads, let our necks stay naturally relaxed, use our shoulder strength to exert force, and complete this movement rhythmically.
Action 7: Pulleys cross-clamp the chest and rear the birds
It will be a little difficult at the beginning because you have to cross the cables. The target muscles here are the rear and middle delts to help you build full shoulders, because the rear delts are very important for building shoulder width, although the rear delts are not visible from the front. parts, but they can increase shoulder width.
Action 8: Seated Dumbbell Press
Before performing this action, you need to prepare a pair of dumbbells that suit you, place them on your thighs, then sit on a bench with an upright chair, press your upper back against the backrest, and straighten your chest , lift the dumbbells placed on your legs, make the upper arms parallel to the ground and the forearms perpendicular to the ground, make the head and hands form a mountain shape, and then repeat the dumbbell pressing action.