It has long been customary that broad shoulders determine the beauty of the male figure. And this is quite natural, because the wider the shoulders, the narrower the waist, therefore, the figure of an athlete looks as attractive as possible. Shoulder exercises in the gym can be performed using a barbell, and at home, dumbbells are well suited, with which there are also no less useful exercises than with a heavier projectile.
Reinforcing shoulders is quite difficult. This is due to their structure. So, the deltoid muscle is involved in the formation of the shoulder, which, in turn, consists of three bundles – anterior, middle and posterior. Only with the uniform development of all three components of the deltoid muscle, a uniform formation of the shoulder occurs. And this favorably affects the figure of the athlete.

Organization of training
It is preferable to perform basic exercises on the shoulders, which work out the entire delta at the same time. If any of the beams lags behind, it is necessary to deal with its study by performing isolating exercises.

You can train your shoulders both at home and in the gym. But for this you need to have a barbell and dumbbells. Weights must be selected in such a way that in each set it is possible to lift the projectile 8-10 times. This is how you can increase the volume and mass. If the task is to increase muscle strength, you should train with heavier shells. In this case, the number of repetitions will be 5-8. Number of sets 4-5.

Beginners are advised to select and perform one or two basic pushups. Such exercises for the shoulder girdle will allow you to work out and form the deltoid muscle well. As you train, you should add a few isolators, depending on which muscles need additional pumping.
Standing barbell press
This bench press is the main training for the shoulders. Although it mainly affects the middle beam, the other two are also actively working.
Starting position:
standing. Legs shoulder width apart.
Take the projectile with a direct grip at shoulder width and raise to chest level.
Technique:

Raise the projectile up, exhaling at the end of the lift.
Pause and slowly lower the barbell to chest level while inhaling.
Recommendations:

You should not work with the maximum weight.
The back is recommended to bend slightly.
Alternatively, you can do this exercise with dumbbells.
Bench press from behind the head
This is also a basic training for the development of the shoulder girdle. It is performed in a sitting position.

Starting position:
Sit on a sports bench.
Bend your back slightly.
The grip is wide enough.
Technique:
As you exhale, squeeze the projectile up. The arms should be fully extended.
On an inhale, lower the bar behind your head.
Recommendations:

You should perform a bench press without jerking. Slowly and smoothly.
Alternatively, you can perform the exercise by lowering the barbell alternately – to the chest and behind the head.
Seated Dumbbell Press
Many are interested in how to build shoulders at home. Here is another basic exercise for the development of the shoulder girdle. Even if it is not possible to exercise at home with a barbell, then every bodybuilder has dumbbells. So shoulder exercises with dumbbells can be done at home if for some reason it is not possible to visit the gym.

You can pump up your shoulders at home by performing only this bench press. You just need to put more effort into it. This does not mean that you need to increase the weight or number of sets. No, you just need to exercise regularly.

Starting position:

Sitting on a bench with a back, without arching your back.
The chin is parallel to the floor, looking straight ahead.
Dumbbells are at eye level.
The elbows are turned to the sides and are strictly under the hands.
Technique:

On the exhale, powerfully squeeze the dumbbells up, bringing them together at the top point, without turning the hands.
Pause briefly at the top.
As you inhale, slowly return your arms to the starting position.
Recommendations:

Hands move in the same plane.
You should not straighten your arms with a jerk at the top point – this adversely affects the elbow joints!
It is not recommended to lean back and arch your back.
Arnold press
This exercise is a variation of the overhead press with dumbbells, but with the initial position of the hands in front of you. The effectiveness of this bench press is evidenced by the fact that this was the favorite exercise of Arnold Schwarzenegger, who, as you know, reached great heights in bodybuilding. Сегодня упражнение «Arnold press» является классикой бодибилдинга.

Starting position:
Sitting on a bench with a strictly vertical back, tightly pressed against her back.
Bend your legs at the knees at a right angle, spread them wide and firmly rest your feet on the floor.
Raise the dumbbells neck level. Elbows bent at a right angle.
Turn the brushes with your palms facing you.
Technique:

As you exhale, squeeze the dumbbells vertically upwards, while turning your hands with your palms outward.
At the top, the palms should be facing forward. Take a short break.
While inhaling, smoothly return the dumbbells to their original position, turning your palms in the reverse order.
Recommendations:

Dumbbells are recommended to be taken lighter than usual.
At the top point, the elbows should not be straightened to the end: leave them slightly bent.
The press is performed smoothly, preferably without a pause at the bottom point. Jerks and accelerations will cause a load transfer to the spine.
Dumbbell Side Raises
This workout can also be done at home. It is no longer basic, but is aimed at working out the lateral surface of the deltoid muscle.

Starting position:
Stand up straight and lean forward slightly.
Take dumbbells and lower your arms down.
Technique:

Take a deep breath. Spread your arms with dumbbells to the sides at shoulder level.
In the final position, the back of the projectile should be slightly raised.
As you exhale, slowly lower your arms back.
Recommendations:

You need to try to avoid cheating. Thinking about how to swing your shoulders correctly, direct the load only on them. Cheating includes other muscles in the work and the results are noticeably reduced.

Dumbbell Side Raises в наклоне
This is an isolated exercise that works the back of the deltas.

Starting position:
Stand up straight, take the projectile in your hands and lean forward at an angle of 45 degrees.
Lower your arms with dumbbells down.
Technique:

Take a deep breath. Spread the dumbbells out to the sides, trying to raise them as high as possible.
Slowly return your hands to their original position, exhaling.
Recommendations:

At the end point of the exercise, the front of the dumbbells should be slightly tilted forward.
Keep your back straight, slightly arched at the waist. Rounding the back can lead to injury.
Barbell pull to chin
Basic exercises for working out the deltoid muscles, mainly the middle bundle. The trapezius muscles are also involved.

Starting position:

Stand up straight. Shot below. The grip is straight. The distance between the hands is about two fists.

Technique:
As you exhale, raise the bar to chin.
Hold the projectile in the up position.
On an inhale, return the barbell to its original position.
Recommendations:

Elbows should always be spread out to the sides and rise vertically.
Keep your back and neck straight, chin horizontal.
The bar of the bar should rise exactly to the chin, that is, above the shoulders.
The weight of the bar should not be an obstacle to proper exercise technique.
Conclusion
Here are the best shoulder exercises. It is enough to include them in your workout and the result will come very soon. The volume of muscles will noticeably increase. When training, your attention should be directed to the muscles being worked out. We should not forget about proper nutrition.

Shoulder exercises at home are best done with dumbbells if there is no special place where you can sit with a barbell.
Barbell presses are best done at the beginning of classes, while fatigue is not yet felt.

Now you know how to pump up the deltoid muscles in the gym or at home. The given set of exercises for the shoulders includes both basic exercises and those that will allow you to work out the necessary parts of the delta, giving the shoulders a proportional shape.