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If the shoulder is thin, it is easy to be injured when doing some heavy movements, so we should pay more attention to shoulder training during daily training. Shoulder training is generally divided into shoulder muscle fat reduction and muscle gain . So today we will introduce to you a shoulder muscle growth plan, which stimulates shoulder growth from multiple angles. Let’s take a look!

How to do a shoulder muscle gain plan to stimulate shoulder growth from multiple angles

   No matter which combination you choose, you must first perform a 5-minute aerobic exercise to warm up. It is best to involve the upper limbs. After the training, do 5-10 minutes of relaxation including stretching. The effect of practicing 3 times a week is the best.

   1. Solid ball push-ups-the purpose of this exercise is to strengthen the core strength of the muscles that control the shoulder blades and the body’s balance ability.
   Put your body in a push-up position, with your left hand on the ground. Put your right hand on a 2-4 pound solid ball, keep your body in a straight line from head to toe, and tuck your abdomen. Bend your elbows and lower your body until your elbows are at the same height as your shoulders. Then the straight arms are supported to restore, and the two arms complete the same number of times as a set. The point of this exercise is to keep the arm on the ball stable and keep the ball directly below the shoulder joint. Do a total of 3 sets, each set of 10-12 reps.

   2. Incline push dumbbells-This exercise is an improved form of pushing dumbbells on the shoulders. The purpose is to strengthen the stabilizing muscles of the scapula while reducing the pressure on the shoulder joints.

   Holding a dumbbell in each hand, sit on a bench inclined 45-50 degrees, tuck the abdomen, and press the back against the cushion. Place your feet on the ground, shoulder-width apart. Bend your elbows, hold the dumbbells in front of your shoulders, palms forward. Push up the dumbbells firmly so that your hands are above the front of your shoulders. Repeat after a while. The main point of this exercise is to gather the shoulder blades backward and downward, in line with the shoulders, in order to improve the posture of the body. Do a total of 3 sets, each with 12-15 reps.

   3. Prone V-shaped lifting dumbbells-this exercise is very effective for improving the back of the shoulder deltoid muscle and the middle part of the trapezius muscle.
   Raise one end of the bench so that it will not touch the ground while holding the dumbbells. Hold a light weight dumbbell in each hand and lean down on the bench, with both arms hanging down naturally. Straighten your legs together and close your abdomen. The scapula is brought closer to the lower middle. Palms inward. Raise your arms diagonally forward until your hands are slightly lower than the upper end of the bench. Stay for 2 seconds and repeat after restoring. When practicing, note that this V-shaped movement is not only for the arm muscles, but also for the shoulder muscles, so the scapula must be tightened again before each movement. Do a total of 3 sets, each set of 10-12 reps.

How to do a shoulder muscle gain plan to stimulate shoulder growth from multiple angles

  4. Standing dumbbells lift up obliquely-the purpose is to exercise the shoulder deltoid and rotator cuff muscles, and improve the balance of the strength of the shoulder muscles.
   Stand with your feet shoulder-width apart, hold a dumbbell at your side in each hand, palms facing inwards. Straighten your arms but do not lock the elbow joints, raise them up, and move them apart at the same time, until your hands are at shoulder height. The distance between your hands is a few inches wider than shoulders. After a short pause, it is restored and repeated. Note that the route of the arms raised is exactly between the side raise and the front raise. Don’t shrug your shoulders when you raise your arms. Do a total of 3 sets, each set of 10-12 reps.

   5. Side-lying arm bending dumbbell external rotation-this exercise can strengthen the endurance of the rotator cuff muscles and improve the stability of the shoulder joint.
   Lie on your side, straighten your legs, tuck your abdomen, and keep your hips upright. The left arm is bent at the elbow to support the upper body. The right arm is bent at an elbow 90 degrees, and the right hand holds a small weight dumbbell with the tip of the elbow facing outward. While keeping the right elbow relatively stable, lift the dumbbell with the right hand with external rotation and try to make the forearm perpendicular to the ground. After a short pause, slowly restore and repeat. The specified number of times on both sides is 1 set. Note that this is a shoulder rotation exercise. Keep the position of the shoulder fixed during the action and do not move back and forth. You can clamp a towel roll under the armpit to fix the arm movement. Do a total of 3 sets, each set of 10-12 reps.

  6. ​​Bend over and lift up the shoulders-this exercise can strengthen the rotator cuff muscles and improve the stability of the scapula.
   holds a dumbbell in his right hand and stands on the right side of the bench. Place your left knee on the bench, support your left hand on the bench, flex your hips and bend over until your torso is parallel to the ground. Tuck your abdomen in and straighten your back. The right hand holding the dumbbell is hanging down, located under the right shoulder, palm facing inward. Use your shoulder and back muscles to lift your right shoulder blade up and back, and your arm will rise with it without flexing your elbow. After a short pause, it is restored and repeated. Both sides complete the same number of times as a set. Note that only the scapula should be moved, and the shoulder joints should not be involved. This is a small but challenging exercise. Do a total of 3 sets, each set of 10-12 reps.