Many modern young people want to look fit, have beautiful shoulders and be in good physical shape. However, not everyone wants or, due to certain circumstances, cannot visit the gym or purchase expensive sports equipment. In such a situation, seemingly simple push-ups come to the rescue, regular implementation of which allows you to achieve the goals listed above in a short period of time. We invite you to familiarize yourself with the details of drawing up the correct training program, types and techniques of push-ups.
- Structure of the shoulder girdle
- Training rules
- Types of shoulder push-ups at home
- How to create a program?
How to pump up your shoulders with push-ups?
Men's shoulders have always been a source of pride and beauty. Strong and inflated deltoids attract attention. Today, many are interested in the question - how to pump up your shoulders with push-ups?
It is worth noting right away that this will require a lot of work. Shoulder push-ups will not only increase the volume of the deltoid muscles, but also help improve coordination and increase endurance.
The deltoid muscle consists of 3 bundles: anterior, middle and posterior
Classic push-ups use only the anterior muscle, and then not as the main muscle, but as an auxiliary muscle. To focus on the deltoids, you need to change the variation and technique of performing the exercise.
Note that shoulder push-ups should not be done by untrained athletes. First you need to achieve certain results in the classic version, and only then try this exercise.
Ways to do push-ups
For this exercise we don't need anything other than the floor. So, your palms need to be bent into fists so that your fingers point towards your legs. You can perform this exercise with dumbbells: then your weight will transfer not to the floor, but to the dumbbells. The most important thing is to place your hands correctly. We place them wide, but so that they are in line with the feet. After this, we perform 10 push-ups in 3 sets.
If you systematically perform this exercise, the question “how to pump up your biceps with push-ups” will disappear.
How to do push-ups to pump up your shoulders?
The impact on the shoulder muscles in push-ups will be maximized when using several variations of this exercise.
Today there are several modifications that will allow you to maximally load the deltas. To quickly pump and develop the shoulder muscles, you should adhere to the following rules:
- Tension is an important factor for muscle fiber growth. When performing the exercise, try to give maximum load.
- Perform exercises with proper technique if you do not want to get injured.
- Movements should be measured, without haste.
- It is important to ensure proper breathing, especially when performing the exercise upside down.
In the Greek army, the main element of military training was push-ups!
The technique of delt push-ups must be correct; even with a small number of repetitions, the result will be better than if performed incorrectly in a large number.
- The risk of injury increases when the body shifts or the arms are positioned incorrectly.
- If during the process you feel discomfort, then it is better to stop practicing.
What types of delt push-ups are there?
Unfortunately, there are not many push-up techniques for broadening the shoulders and they all require some preparation. You can begin to implement them only if you are confident in your abilities.
This technique is great for working the front and middle deltas, increasing their strength and volume. The load is eased by reducing body weight and creating additional support for the legs. Among the techniques presented, everyone can choose the best push-ups for shoulders and decide what they need.
Technique:
- We take a lying position, lifting our buttocks up, forming a 90-degree angle between the body and legs.
- To do this, we gradually bring our hands closer to our feet, resting on our toes.
- The pelvis is located above the shoulders.
- As you inhale, we move and bend your elbows to the side, lower yourself to the floor as far as possible, and as you exhale, we rise up, straightening your arms.
Upside down in a wall stand
A rather complex and far from easy way to train at home, as it requires good body control. To perform the exercise, you will need to take a vertical stance against the wall.
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They are suitable for both beginners and advanced fitness fans.
