What exercises should be done so that the shoulders are large and round, like a soccer ball. Exercises designed to develop the muscles of the shoulder girdle:

Exercise 1: Seated bench press. Exercise contributes to the development of the anterior and lateral deltoid muscles. Do 4 sets of 8 reps. But before you start, don’t forget to warm up by doing 20 reps with a light weight.

Exercise 2: Seated Dumbbell Press. This exercise develops the anterior and lateral deltoid muscles. Perform 3 sets of 8 6 reps.

Exercise 3: Lifting arms with dumbbells in front of you (alternately and synchronously). The exercise develops the anterior deltoids with an additional load on the trapezius muscles. Do 4 sets of 6 reps.

Exercise 4: Breeding straight arms with dumbbells in a standing position. The exercise promotes the development of the lateral bundles of the deltoid muscles with an additional load on the anterior and posterior deltoids. Do 4 sets of 6 reps.

Exercise 5: Breeding arms with dumbbells in a standing tilt. This exercise develops the posterior deltoids. Do 4 sets of 6 reps.

Exercise 6: Shrugs with a barbell. This exercise promotes the development of the trapezius muscles. Do 5 sets of 10 8 reps.

This complex is designed for athletes with good physical training. For beginners, the number of sets and repetitions should be reduced.