Have Your Shoulders Not Changed? Uncoordinated Body Development? You Should Try These Two Exercises

In the gym, what kind of training do you crave? Or do you want to make more progress on a specific area? In normal training, chest and arm training are relatively emphasized. However, throughout the process, to achieve comprehensive development of the body, you need to practice every area. We often overlook the shoulder during practice, as chest and chest muscle exercises in normal training will also exercise the shoulders, but only providing small stimulation to the shoulder muscles. This stimulation is not enough to make the shoulder muscles develop quickly, so we should also remember to exercise our shoulders. When the shoulders are strong enough, they can make our overall posture look more coordinated and allow us to look more stylish when wearing clothes.

However, some friends are very frustrated because they have tried various methods, practiced a lot of big chest muscle presses, often practiced lateral raises, but their shoulders still haven't become wider. Shoulder training is not just about weight and reps, but also about many ignored factors. If you want your shoulders to become wider, you should first understand which exercises can strengthen the shoulders, and also identify your weaknesses to write a reasonable training plan.

Especially strengthening shoulder training can make our entire shoulder development faster. But to improve our training and make the proportions of the whole body more coordinated and symmetrical, you need to first understand the muscles of the shoulder. Shoulder muscles are relatively complex, mainly through multiple angles to choose, and we need to understand the function of these muscles, where these muscles are located, and then practice them one by one, targeting different areas, so that they can develop harmoniously.

The shoulder muscles are mainly composed of three muscles: the anterior head of the deltoid, the middle head of the deltoid, and the posterior head of the deltoid. Their functions are different, but they all mainly move the arms. These three muscles are what we need to pay attention to. Of course, there are also some smaller muscles in the entire shoulder muscle group. We should first train these large muscles, and then practice the smaller muscles. Below, we will share some options for shoulder training.

First: Shoulder Press

There are two ways to do shoulder press: barbell shoulder press and dumbbell shoulder press. Both ways can effectively stimulate the anterior head of the deltoid and the middle head of the deltoid, which is the basic shoulder training. It can also lift heavier weights and have other changes. When doing this exercise, don't do semi-movements, lift the barbell or dumbbell from the bottom of the chin, upwards. If you do dumbbell shoulder press, make the dumbbell touch your shoulders, push upwards forcefully. At the highest point of the movement, fix your elbows, but don't lock them, while maintaining a straight back, avoiding leaning back of the upper body.

Second: Lateral Raise

This exercise trains the middle head of the deltoid, which makes our figure look wider. However, if you find that your lateral raise is not standard, then you need to reduce the weight and start training with lighter weights. During the exercise, your elbows should be slightly bent, lift the dumbbells to the side of your body, but lateral raises don't need to be stretched too straight, don't let your arms be completely parallel to the ground. Throughout the process, your palms shouldn't be parallel to the ground, and at the same time, let your fingers point downwards. This can effectively stimulate the middle head of the deltoid, and we can also practice with ropes. Rope training can make our training focused, and at the same time, let us control the speed of training.

The shoulder is a relatively complex joint structure. If you want your back to become wider and fuller, you can't just practice actions, but also master the training methods of actions. Only then can our training achieve twice the effort with half the effort. During training, you should gradually increase the intensity of your training. After a period of training, you may enter a bottleneck. So we need to gradually increase the intensity of training to break through.

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