What is broad back syndrome
During adolescence, the human body undergoes a restructuring: boys become young men, girls become young women. For some, the changes are easy, while for others, not only the body, but also the psyche changes dramatically. All boys strive to become authoritative individuals, to have influence on their peers, and to enjoy success among older girls.
All this is quite difficult to achieve when a young man is physically unable to fight back the offender and even stand up for himself, not to mention his girlfriends. Accordingly, an additional goal appears - to be a strong, pumped up handsome man. However, the constitution of the body often “puts a spoke in the wheels.” A thin physique and the restructuring of the body do not allow you to gain weight and become a muscleman.
As a result, the young man tries to at least somehow attract attention to himself, to earn the respect of those who are a little luckier with their figure. Widely spaced arms, raised shoulders, a thrown back head, an arrogant look - all this is the imaginary broad back syndrome.
Workout with dumbbells at home
Let's look at examples of the most common and effective exercises with dumbbells for doing at home:
ATTENTION: you can perform all these exercises in 3-4 sets of approximately 15 repetitions.
1) FORWARD TILTING WITH DUMBBELLS.
Not only the back muscles will be involved here, but also the legs and buttocks. To do this, you need to stand straight, take dumbbells, and squeeze your shoulder blades together. Trying to maintain this position, bend over. You need to make the movement while inhaling, and rise as you exhale. Try to keep your heels off the floor.
2) TILT WITH A DUMBBELL FORWARD AND TO THE SIDE.
Take the dumbbell in your right hand and move it slightly forward in front of you so that it is at the level of your lower abdomen. Lean towards your left leg and you can bend your knees slightly, but not too much. Try not to bend your back forward.
3) “PULLOVER”.
Take one dumbbell with both hands and take a position lying on your shoulder blades on some support. Hold the projectile in front of you with outstretched arms, slightly bent at the elbows. Then lift the dumbbell behind your head as far as you can and smoothly return it to the starting position. Here you will perfectly pump the lower latissimus muscles, lumbar region and intercostal muscles.
4) DUMBEL RAIL ON THE INCLINE.
This is a complex technique that can activate all the back muscles. Stand straight, hold a weight in your hands, try to squeeze your shoulder blades together and maintain this position. Bend over 50-60˚ and begin to pull the weight towards your belt. Pull your elbows up. Watch your breathing. When performing this exercise, the main thing is to use the back muscles and feel them. You will powerfully work almost all the back muscles and especially the latissimus.
5) ONE-ARM DUMBBELL ROLL-OUT.
Use a bench, sofa or chair for support. With one hand and the same knee you lean on the bench, with the other hand you lift the dumbbell. Do not make sudden movements, lower your hand smoothly and slowly. At the highest point of the lift, when the projectile is at the level of your chest, try to move the working blade as far as possible, turning the body.
6) BREAKING ARMS TO THE SIDEWAYS IN A TILT.
This will also help you develop strong shoulders. The exercise is very effective, although difficult. For this you will need two dumbbells. Take them and lean forward. Spread your arms out to the sides. They should be slightly bent at the elbows. The back is straight and parallel to the floor. Do not allow the load center to change; to do this, avoid sudden movements. This exercise effectively loads the teres dorsi and rear deltoids, which will shape your shoulders at the same time.
7) SHRUGS WITH DUMBBELLS.
Take dumbbells in both hands and, without particularly sudden movements, try to pull your shoulders as close to your ears as possible, so to speak. With this exercise you will work your trapezius perfectly.
How does it manifest itself?
The boys spend their free time practicing on the horizontal bars, competing with each other in strength and agility. Gait, funny poses in photos, the desire to appear taller, larger, stronger - all these are manifestations of broad back syndrome.
In the natural environment, when danger arises, every animal tries to visually enlarge. The larger the enemy, the more dangerous he is. For this reason, cats stand in an arch and fluff their tails so that the enemy understands what a ferocious beast they are dealing with. Same with boys. A powerful appearance gives them confidence.
How to become broad in the shoulders?
The first thing that catches your eye when looking at the figure of an athletic man is his broad shoulders. It is they, and not the abs or the volume of the biceps, that distinguish a trained athlete from the rest, even when his muscles are hidden under the thickness of his clothes. Therefore, the dream of wide and pumped shoulders is a normal desire of all novice athletes.
- How to become strong
- How to start swinging at home
- How to force yourself to do exercises
- How to live a healthy lifestyle
- How to start training on the horizontal bar
Shoulders are, first of all, muscles, which means they can be trained like the same biceps or thighs. At the same time, if you are wondering how to become broad in the shoulders , it is important to consider that in order to train the deltoid muscles it is necessary to perform sets of physical exercises specially designed for this.
If nature didn't give you broad shoulders from birth, you have only one option: start expanding in the gym.
When starting training, it is important not to make the mistakes common to all beginners. The main one of these mistakes is performing a huge number of approaches in each of the deltoid exercises. Instead of the expected result, this, as a rule, gives absolutely nothing.
How to be? How to make your training effective? To do this, you need to use some recommendations.
Tip 1.
Instead of increasing the number of repetitions in each set, start increasing the weight of the equipment used in your workouts. The more weight you use, the faster the mass of your deltoids will increase. Working with heavy weights is preferable for those for whom training with light weights has ceased to produce any results.
Tip 2.
Make your exercises varied. Don't get hung up on just one thing. For example, if you constantly spread your arms to the sides, sometimes replace them with forward swings. Likewise, if you usually do overhead presses, try changing it to chest presses. Your shoulder muscles will immediately respond to such changes and their mass will begin to increase.
Tip 3.
Before you start training, always warm up your shoulder muscles first. During the training process, as a rule, heavy weight equipment is used, so the better prepared you are for the exercises, the more you will protect yourself from all kinds of injuries.
Tip 4.
To work on the deltoid muscles, you can use a safety technique, with which you can give your muscles maximum load without the risk of injuring them. To do this, performing each subsequent approach, you must gradually increase the working weight, while reducing the number of repetitions. In the last approach, you will be able to reach the peak of the load, while your muscles will be ready for it.
Tip 5.
You should not overuse deltoids, as they take longer to recover than other muscles. In addition, the shoulder joints themselves are fragile. One workout every 4-5 days is enough for deltoids. To begin with, you need to perform basic exercises such as presses, and later add crossovers and flyes to them.
Tip 6.
If you are concerned about how to become broad in the shoulders , you should perform all exercises as accurately and accurately as possible. Only correctly performed exercises can have a positive effect. In addition, if you do the exercises just for the sake of it, you seriously risk damaging your muscles.
Tip 7.
High repetitions are the most common mistake when training deltoids. Frequent repetitions do not increase muscle mass, but rather dry out the deltoid muscles. Instead of doing the maximum number of repetitions in each approach, it is better to focus on performing safety repetitions, which are performed 20-30 times before the main workout using an empty barbell.
Great video on the topic!
Inadequate self-perception
We all want to appear better. Some are ready to act, while others spread their arms to the sides and believe that they have done everything possible.
Young men with broad back syndrome suffer from lack of attention and lack of recognition from their peers. I want to take the easy path: raise your shoulders, spread your elbows, lift your head - and now you are no longer the frail Vasya, but the formidable Vasily. In my fantasies, of course.
This syndrome is typical of young boys in adolescence. If the problem accompanies the boy into adulthood, then you definitely can’t do without a psychologist. Denial of yourself and the desire to appear to be someone you are not leads to the development of mental disorders.
How to build broad shoulders: effective exercises for men
Broad and sculpted shoulders and an inverted triangle figure are a source of pride for any man. But how to make your shoulders wider? Is it possible to pump up the muscles of the shoulder girdle at home? These are the top questions guys ask when trying to increase shoulder width. It is believed that the easiest time to expand the shoulder girdle is only until the age of 20. At this age, the skeleton is actively forming and bone compaction occurs. However, you can make your shoulders visually wider even at a more mature age. It is necessary to follow a training regimen and include basic exercises to pump up the deltoid muscles and thereby make your shoulders wider. This set of exercises is designed for men with an average level of difficulty. The workout can be done both in the gym and at home. Required equipment: dumbbells and barbell.
Exercises to develop broad shoulders
Shrugs are the main movement for working the trapezius
The trapezius muscles are trained in a standing position. Feet shoulder-width apart, dumbbells in hands. Straighten your arms, lowering them along your body. Lean your body forward slightly, keeping your lower back naturally arched. Lower your shoulders down as much as possible to stretch your trapezius as much as possible.
From the starting position, lift your shoulders up and back as high as possible. Pause for a second and return to the starting position. During the exercise, the legs and body remain motionless, and the elbows remain straight. Movements are performed smoothly, without jerking.
The same exercise can be performed while sitting; for this you will need a lever trainer and barbells. The position of the body is vertical with a forward tilt. The exercise can be supplemented with shoulder rotation or performed without it, doing only up and down movements. Dmitry Shishkin does these movements without rotation - simple lifts with fixation in the upper position.
To perform shrugs, you can use an athletic belt and various means of strengthening your grip, for example, gloves, straps, chalk and hooks. The exercise is performed in 4–5 approaches, each of which is done for 10–15 repetitions.
Shrugs with a barbell
Dumbbell press - a basic exercise for the shoulder girdle
To work with the shoulder girdle, Dmitry Shishkin usually practices overhead barbell presses in a Smith machine. From time to time, these exercises alternate with dumbbell bench presses in a seated position. This press is performed with a supported back with a large number of repetitions.
Dmitry’s starting position is sitting, with the body in a vertical position and the lower back naturally arched. Dumbbells are positioned at shoulder level, legs firmly resting on the floor. Straightening his arms, Dmitry lifts both dumbbells above his head at the same time. The arms are straightened to an angle of 170 degrees to avoid injury.
In the upper position, fixation is not needed - having reached the highest point, the hands are slowly returned to the starting position. Legs must be kept motionless. Sudden movements should be avoided. The first exercise tires the trapezius muscles, so the main load falls on the deltoid muscles. This exercise can be done standing, or you can use machines and barbells for variety. If you are working out using grip strengthening devices, an athletic belt and with a partner, it is recommended to perform this exercise in 4 sets of 12 times.
Seated dumbbell press
Swing dumbbells forward to work the front deltas
Swinging dumbbells forward helps work the front deltoid muscles. Advanced athletes use swings to improve the separation effect of the deltoids and pectoral muscles.
The exercise is performed in a standing position. Hands with dumbbells are located along the body, or slightly in front, feet shoulder-width apart. The body has a slight forward tilt, the lower back has a natural deflection. The exercise should be performed by raising each arm in turn. One straightened arm with a dumbbell rises to shoulder level. A momentary fixation is made and the hand returns to its original position, at the same time the other hand with the dumbbell rises. During the swing, the body and legs remain motionless, the arms are slightly bent at the elbows. The top point of the swing corresponds to the “pouring water from a jug” position of the hand, that is, the little finger should be higher than the index finger. Sudden movements should not be allowed. You should focus on the anterior deltoids.
Dmitry Shishkin uses the “shock” principle every 3-4 workouts; he performs overhead swings with full amplitude. Dumbbell forward swings are performed in 4 sets of 10–12 repetitions each. You can modify the exercise by raising both arms at the same time. Dumbbells are also sometimes replaced with a barbell. Alternatively, the exercise is performed in a sitting position, or approaches are done first for one hand, then for the other.
Alternately raising dumbbells in front of you
Dumbbell swings to the sides - working out the middle delta beams
Dumbbell swings to the sides are the main isolation exercise for training the middle deltoids. It is performed while sitting, the body is vertical, the lower back is slightly arched. The legs are firmly fixed on the floor, and the arms are located along the body and hold dumbbells.
Both arms with dumbbells are simultaneously raised through the sides slightly above shoulder level. At the top point of the amplitude, you need to fix a static position for a couple of moments, and then return to the starting position. During the exercise, it is important to keep your body and legs motionless, paying special attention to the staticity of your lower back. The exercise is performed smoothly, without sudden movements or jerks.
Dumbbell swings to the sides can be performed in a standing position, as well as using exercise machines. Dmitry Shishkin performs this exercise with a triple “drop set” 10+10+10 with weight loss. For a shock, the champion does a drop set with increasing weights, starting with very light dumbbells. Swings are performed in 3-4 sets of 10 times.
Standing lateral raises with dumbbells
Barbell row to the chin - working with the front deltas
The barbell row to the chin works the front deltas with a narrow grip, and the muscles of the upper back (trapezius) with a wide grip. The exercise is performed in a standing position. The barbell is held with outstretched arms in front of you; the bar can even touch the front of the thighs. The legs are spaced shoulder-width apart, and the body is slightly tilted forward so that the lumbar region has a natural deflection.
The bar rises along the body to the chin. A pause is made for a second, followed by a slow return to the starting position. The body and legs must be kept motionless throughout the entire exercise. During the top pause, the elbows should be higher than the barbell - “look” up. It is important to monitor the movements so that they are smooth and without jerking. You can diversify the exercise by using dumbbells or a cable machine. It is also recommended to use an athletic belt and grip strengtheners. The exercise is performed in 4 sets of 10–15 times.
Vertical barbell pull
Bent-over dumbbell raises - working the rear deltas
To pump up the rear heads, you can perform arm raises with dumbbells while sitting in an inclined position. To perform this exercise, sit on a bench and lean forward so that your body is parallel to the floor.
Take two moderate weight dumbbells, bend your elbows slightly and arch the dumbbells upward until they are parallel to the floor. Return to the starting position. Try not to lift the dumbbells too high, as this will put stress on your back muscles. The exercise is performed in 4 sets of 10–15 times.
Bent-over dumbbell raises
"Butterfly" or reverse swings in the simulator
Reverse swings on the machine are used to train the rear delta muscle bundles. The seat height of the simulator is set so that the arms can only move in a horizontal plane during swings. The required weight of the weight is also set on the simulator.
The exercise is performed while sitting, the body is in a vertical position, the chest rests against the training pad of the support. The legs are firmly fixed with the feet on the floor. The hands hold the levers of the simulator, while they are straightened or slightly bent at the elbows.
Extend your arms out to your sides as far back as possible. Concentrate on the posterior deltoid muscles so that you can feel them contracting. After pausing for a second, slowly return to the starting position. When performing reverse swings, the elbow joints must be fixed without bending the arms. The exercise is performed 10–15 times in 4 approaches.
Dmitry Shishkin believes that performing a superset of reverse swings and barbell rows to the chin is especially effective. In his opinion, this combination gives good results when pumping the trapezius muscles and the posterior deltoid muscles. The sequence of superset exercises can be changed. In reverse swings, a grip with pronated hands must be used.
How to get wider: work on your shoulders
Sometimes in nature there are men whose shoulders amaze with their unusual width. If you are not one of those people, you have to “expand” in the gym. The first mistake beginners make is performing a huge number of approaches for deltoids. As a rule, for some reason the result does not make the surrounding ladies tremble with delight. What to do?
— Reduce the number of approaches and try to increase the weight of the shells. Along with the intensity, the mass of deltas will begin to increase. This option is well suited for anyone whose shoulders are tired from constantly working with light weights.
— Change the “viewing angles.” For example, you are used to doing side swings - change them to forward swings, and instead of pressing behind your head, try pressing from your chest. Deltas instantly react to such changes and begin to grow.
- Stretch your shoulders very well before training them. Large weights are often involved here (for this muscle group, of course), so the better you warm up, the more you will squeeze without sad consequences.
— When working with deltoids, a safety technique has proven itself well, allowing you to painlessly “take” the maximum weight: in each new approach you increase the weight, while reducing the number of repetitions. Thus, by the last approach you will be able to take a “peak”, perfectly preparing the muscles for this.
— Don’t train your shoulder muscles too often – they recover a little more capriciously than other muscle groups (since the shoulder joints are quite fragile). Once every four to five days is quite optimal for deltoids. Start with one or two basic exercises (mostly presses), and “finish off” your buns with flyes or crossovers.
— The main stumbling block on the way to broad shoulders is “dirt.” This word in the gym, of course, does not refer to dust and debris: here, mud is used to refer to an exercise performed “as long as possible, if only as quickly as possible.” Remember: only slow and “clean” execution of each repetition, only the correct technique will allow you to achieve the desired gain. Moreover, “dirt” is also dangerous because it is often fraught with injury.
— A very large load on the shoulders is the main misconception of guys who dream of powerful deltoids. Due to the abundance of exercises and approaches, the deltoid muscles, on the contrary, “dry out” instead of gaining volume.
— But the presence of safety repetitions will not be superfluous. They are performed as follows: just before starting shoulder training, take an empty barbell and do 20-30 repetitions of the “idle” press, without weights.
deltoids deltoids broad shoulders
Should girls rock their shoulders?
By increasing the size of your shoulders, you can turn an “A” figure into an “X” figure: the waist will seem narrower and the hips will not be so wide. This is how many stars who show off their bodies in photos achieved ideal proportions. For ladies with an “H” figure, wide shoulders allow them to create a V-shaped back and visually narrow their waist. It is not advisable for only girls with a T-shaped figure to get carried away with shoulder training. Exercises to maintain good posture are more suitable for them.
Hairdressers, dentists and representatives of other professions who have to hold their arms suspended in front of them especially need to strengthen the back of the shoulder and stretch the front delta. This will protect you from injuries and relieve stress. It is also worth noting that if a girl diligently pumps up her lower body and arms, but ignores training for the muscles of the shoulder girdle, then the widest part of her silhouette becomes the biceps of her arms, which looks ugly.
You won’t be able to pump up your deltoids too much, because the hormone testosterone promotes their growth. In women, it is produced approximately 20–30 times less (depending on age) than in men. In addition, when training your shoulders, you need to monitor changes in your figure, and not blindly follow training schemes from the Internet that the pros use in preparation for bodybuilding championships. If you notice an undesirable increase in volume, you need to adjust your training or temporarily abandon this type of load. If you do this in time, the extra centimeters will quickly “merge.”
How to broaden your shoulders at home?
Summer is just around the corner, which means it's time to think about your figure! And this applies not only to girls, but also to men. Is there at least one man who would not like to impress beautiful representatives of the opposite sex with powerful pectoral muscles or, say, broad shoulders? Most likely there are none. Moreover, it is broad shoulders that make a man’s figure proportional and masculine. But what if by nature you are not even big-boned? Forget about tight T-shirts and beaches? In no case! We will tell you in detail how to broaden your shoulders at home . Believe me, it's not that difficult to do.
Of course, exactly what results you will achieve and how long it will take depends on the characteristics of your body, but anyone can expand and enlarge their shoulders! To do this, you only need a horizontal bar, light dumbbells and the desire to become stronger and more beautiful. In general, go ahead, read how to broaden narrow shoulders and take action without delay. Summer is coming!
First, a little theory (just a little). visually enlarge your shoulders in two ways: 1. By expanding the chest and bones of the shoulder girdle. 2. Pumping up the shoulder muscles (deltoid muscles).
The first method is suitable only for those who are not yet 18-20 years old. We will not dwell on it in detail, since this is a topic for a separate detailed article (how to broaden the shoulders of a teenager). Let us only note that the simplest and most effective are: pull-ups on the horizontal bar with a wide grip (arms wider than shoulders) and pullovers with a dumbbell.
If you are already over 20, then it is too late to expand the bones of the skeleton. But this is not a problem, because we have a second way in stock - to pump up the deltoid muscles! These muscles anatomically consist of 3 bundles: anterior, middle and posterior. The main role in answering the question of how to broaden the shoulders is played by the middle bunch of deltas, but the other two are also important for the formation of beautiful shoulder muscles.
So, here are some simple exercises that will help you broaden your shoulders:
1. Pull-ups on the horizontal bar . Pulling up to the chest with a medium and wide grip stimulates muscle growth in the shoulder girdle. You should perform 4-5 pull-ups in 3 sets. Between each group of pull-ups there is a break of half a minute.
Train 3 times a week. There won't be much benefit if you study less often. But you shouldn’t train more often: the muscles simply won’t have time to recover and grow.
2. Dumbbell raises to the sides. Stand straight with your feet shoulder-width apart. Take dumbbells in your hands (but not very heavy ones, remember the shoulder joints are easy to injure!), palms facing inward. Slowly and carefully, slightly bending your elbows, lift the dumbbells to shoulder level. Slowly let them back in. Perform the exercise several times, possibly in several approaches.
Dumbbell lateral raises
How can this exercise help broaden your shoulders? Due to the “pumping” of the middle bundle of deltoid muscles. But don’t forget about the other two deltoid muscle groups. The middle deltoids cannot be fully pumped up without working out the front and rear ones.
3. Lifting dumbbells in front of you. Stand up straight, arms with dumbbells hanging calmly along your body. Smoothly lift one arm from the dumbbells in a wide arc slightly above your head. Hold this position for a moment, then slowly lower your hand with the dumbbell. At the same time, raise your other hand with the dumbbell up. Continue the exercise: move your hands in front of your face in opposite directions. The exercise targets the front deltoids.
Raising dumbbells in front of you
4. Dumbbell raises to the sides. This is already for the rear deltas. Lean forward at a right angle. Hands with dumbbells hang down freely. Without straightening, spread your arms with dumbbells to the sides. In this case, the thumb is below the little finger, the hands are turned down. Smoothly and slowly lower your arms, returning to the starting position.
Dumbbell lateral raises
Also, if possible, swim in the pool or use a rowing machine. These are very good exercises for increasing shoulder muscles.
Start each workout with a warm-up and warm-up of your muscles. This will protect you from muscle and joint injuries.
At a minimum, make a couple of dozen circular movements with your arms back and forth, and do push-ups from the floor several times with a wide grip.
Finally, a useful video on how to broaden your shoulders :
How to make wide shoulders on the horizontal bar
We suggest you perform just one exercise that will help your shoulders be “oblique fathoms” in length.
This exercise must be performed on a horizontal bar, and for the uninitiated it will seem similar to the usual pull-ups. But there are two important points - you must place your hands with a very wide grip and perform at least three sets of 5-8 pull-ups in one workout. By doing this, you will notice positive results within a month, and the resulting effect will not be temporary, but for life.
What you need to know
Many people are mistaken in thinking that if they want beautiful arms or broad shoulders, then they need to do exercises specifically for this muscle group. Believing in this myth will take a lot of your time and effort, and you will never see any results.
To achieve what you want, you need to pump up your whole body, namely, perform basic exercises. There are only three of them - chest press, deadlift and squats. When performed correctly, these exercises are the basis (hence the names) for creating an even load on the entire body and producing testosterone, which stimulates muscle growth and development. In addition, training should be regular, that is, at least 3-4 times a week and lasting at least one hour.
Start your classes with a warm-up lasting 7-12 minutes. You can run or walk at a brisk pace, then stretch your arms, legs, and neck with the help of exercises that you learned in physical education classes at school. This will prepare you for your workout and reduce the risk of injury or strain to zero.
