Build broad shoulders

Every bodybuilder wants to have in its arsenal, broad shoulders that will be literally covered with mounds of powerful muscles.
And I must say , if you work hard at it , they will take you . Unfortunately lazy secret formula that will give you the Herculean shoulders for one night does not exist, but only a few weeks of training as described in this chapter, program , your broad shoulders noticeable increase in size and will add density , and just one year you will have shoulders a true champion . And if you really want to know how to build shoulders and most importantly how to build shoulders quickly ! ? Read this article!

Half of success in modern bodybuilding is a good knowledge of the muscles. This makes it possible to understand the meaning of the exercises for the shoulders and the importance of proper implementation of techniques. So, cover the shoulders deltoids . They are divided into three so-called head of the front , side and back . Nature main function is the rise of the deltoids hands above shoulder level , this helps the lateral head , the front helps to raise their hands up and forward and back as you might guess backwards and upwards . However, no head does not act autonomously.
In order to fully develop the deltoid muscle is necessary to perform the exercises for each of the three heads of the muscle . Actually, any exercise for shoulders to lift the weight over your head develops deltoids . But for the full development of this group of muscles that requires large amounts of intense training . Usually recommended various types of presses , especially presses with dumbbells.

1. dumbbell bench press
This exercise is one of the best that effectively pumped into the deltoid muscle strength athlete. Holding the dumbbells at shoulder level, sit up straight , take a deep breath and raise the dumbbells . After a brief pause, and then lower the dumbbells to plecham.Staraytes not lean back and try to keep your hands vertically at the moment when you lift dumbbells. Perform 8 sets of 8 repetitions .

2 . Bench press because of the head
This exercise gives a fairly rapid results in the strengthening of the rear head of the deltoids . Can do it as standing and sitting , but I recommend standing , at least for the first month of training , as it is very intense . Take a barbell on his shoulders, holding a wide grip and squeeze it over his head completely straighten your arms at the elbows . Return to starting position . Remember that it is necessary to raise the bar as fast as only allows her weight . Should perform on 4 sets at 8 reps .

3 . Lateral raises dumbbell sitting
This exercise should be sitting , and furthermore only with very light weights. Take a pair of dumbbells to start at 4 kg , sit with her hands along the body . Keep your torso straight , gradually dilute the arms up and to the side, to shoulder level .
When lifting dumbbells , breathe in , breathe out during the return movement .

4 . High thrust rod
This exercise not only develops fine muscles of the shoulder girdle , but also very useful for trapezoids . This is one of the best exercises for the development of the front of the head. Post take a narrow grip on, hands we place about 10 cm , and omit it at arm's length in front of him . After that, pull the bar vigorously to the chin , while raising his shoulders. Wrists should remain completely motionless. Post must be kept close to the body and ensure that your body does not deviate ago. Return to the starting position and repeat . Do 3 sets of 10 repetitions.

5 . Alternating dumbbell lifts .
For this exercise also need light dumbbells . Stand with his back to the wall and take a dumbbell in each hand, the upper grip . Raise your right arm slowly forward and up over your head. Make a short pause and omit arm to its original position , then raise your left hand . This exercise focuses on the front- load beam and medium beam activates the shoulder muscles . Breathe through your mouth. Do 3 sets of 8 repetitions for each arm .