Many men want to have an athletic physique, in particular broad shoulders. Pumped deltoid and other shoulder muscles, of course, look very impressive. Most beginners have no idea how to train this type of muscle. But diligently performing the exercises described below, it is quite possible to achieve an increase in the shoulder girdle, even for beginner athletes.

You will need
– collapsible dumbbells;
– horizontal bar.
Instruction
one
In order to pump up the front deltas, you can go two ways. The first way is to expand the humerus. This method will visually increase your shoulders, because this is the result that people who have set themselves the goal of pumping up deltas want to achieve. This method is suitable for those who are not yet 20-25 years old. Try to pull yourself up on the horizontal bar with the widest possible grip as many times as possible. Also visit the pool regularly.
2
The second way is directly to the very “pumping” of the anterior bundle of deltoid muscles. Before starting exercises for this muscle group, warm up thoroughly to avoid injury. Warm up with a little extra weight in the form of dumbbells. After the muscles have “warmed up”, proceed to the main exercises.

3
Perform presses with dumbbells or a barbell in various variations: sitting or standing. When performing these exercises, do not forget about proper breathing: when you inhale, you raise the dumbbell, while exhaling, lower it. Also, in addition to bench presses, perform a variety of lifts (standing, sideways, tilted). Do not forget about such an effective exercise for the front deltas as alternately raising your arms with dumbbells in front of you, do it smoothly and without jerking, the breathing technique is described earlier.
four
Perform the so-called “Arnold press” – an effective exercise aimed at developing the front and middle deltas. To perform it, sit on a bench or chair, take dumbbells in both hands and raise them to the level of your head with your palms facing your face. Having taken this starting position, begin the exercise: while inhaling, lift the dumbbells vertically upwards, while turning your palms in the opposite direction, after your arms are fully extended, as you exhale, slowly lower the dumbbells and turn your palms, returning to the starting position.
5
Don’t forget about nutrition. To build muscle mass активно использует белок, поэтому питайтесь высокобелковыми продуктами (в расчете one грамм белка на one килограмм веса): орехами, рисом, рыбой, бобовыми, творогом, бананами и т.д. You should never feel hungry, but don’t overdo it either: there is no need to gain excess weight. It is also possible to use a variety of protein powders as pure protein sources, but it is still better to stick to natural products.