Learn how to pump up beautiful shoulders without the risk of injury, important tips, recommendations proven by experience and time. Everyone involved in fitness and bodybuilding has exercises related to shoulder pumping, a beautiful shoulder joint is not only visual appeal, but the strength and health of everything shoulder girdle, without which all movements will be difficult.
We often do not notice what an important role deltas play in our lives, how much work they do, but if they get injured, you will immediately feel where the shoulders work and what they do. To prevent this from happening, learn the top 9 mistakes to avoid overtraining and injury.
1. NOT ALL PRESSES ARE THE SAME

Many have the concept of a seated bench press, an association with a rough basic exercise that is aimed at increasing strength and mass, of course there is some truth in this, but the bench press is different.
For example, with a bench press from the chest, the load passes from the middle section to the front, and if you do the bench press not with a barbell, but with dumbbells, then the shoulders take a more advantageous anatomical position. The barbell press from behind the head is a more traumatic exercise if not done correctly, but it allows you to take a decent working weight, in which all the load goes to the middle delta.
Delta training 9 major mistakes 2 Also do not forget about the Arnold Press, of course, Schwartz did not invent it, but he performed it often, so it bears his name. This exercise allows you to work out both the middle and front sections of the deltas at the same time, but it is the front deltas that receive the most load.
There is also a bench press in the simulator and in Smith, this is a purely isolated exercise, it specifically hits the deltas, but turns off the stabilizer muscles from work, which of course is a minus and does not make them stronger. Therefore, each press has its own characteristics and nuances, do not think that they all require a monotonous approach.
2. DO NOT TRAIN SHOULDERS THE NEXT DAY AFTER CHEST TRAINING

On the days of chest training, the front bunch of deltas gets a serious load, and it doesn’t matter if you do it with a barbell or dumbbells, on a horizontal or inclined bench.
If you are training your shoulders and triceps on the same day with your chest, this is acceptable, in another case, you can’t load your shoulders immediately after the chest, they haven’t recovered yet and you won’t be able to overpower a good weight to pump your shoulders, besides, you can simply overtrain, which means that muscle growth will stop.
Therefore, if you have a shoulder day after chest training, leave at least 1-2 days of rest between them.
3. TRAIN YOUR ROTATOR Cuff

In most cases, no attention is paid to the cuff of the shoulder, and some have never heard of it and have no idea what it is and why it is needed.
The rotator cuff of the shoulder is a collection of four muscle ligaments, which, together with 3 bundles of deltas, provide the entire work of the shoulder joint.
Even after they found out what she is like, for her training, many allocate a place at the end of the training, this is understandable, because in the first place, the mass of the shoulders, and to train what is deep inside and no one except the surgeon will see why, meaning?!
Here is the biggest mistake, as the deltas grow, become stronger, you take more and more dumbbells, hang additional plates on the bar, but the rotator cuff remains weak, which eventually leads to injury. The result will be pain in the shoulder area, even when you wear a T-shirt.
Therefore, take dumbbells and perform rotation of the shoulders in a circle for 10 repetitions back and forth, or do the exercise as in the figure and so on each shoulder workout, of course this work is not interesting and tedious, but it is very necessary for the health of the deltas.
4. DO NOT TRAIN BACK DELTONS AT THE END OF YOUR SHOULDER WORKOUT

Delta training 9 main mistakes 4 Usually on the days when delta training occurs, the load goes in the following sequence: middle-front-back or front-middle-back delta. Like it or not, but the back of the shoulder is left for last. Although the front delta is actively involved in all chest press exercises.
With the active growth of the anterior and middle bundle, in the future, due to the disproportionate development of muscles, problems with the rotator cuff of the shoulder may occur.
In addition, if you train the rear delt a little and do not pay attention to traction exercises for the back, the back beam will be underdeveloped, and the front and middle beams will be overdeveloped in comparison, because of this, a stoop may occur.
Therefore, if the rear delts are lagging behind, always put it No. 2 after the presses, and leave the front delt in the last list.
5. TRAINING YOUR SHOULDERS, STRICTLY FIX THE ELBOWS

It’s about exercise. – lifting dumbbells in front of you, breeding to the sides with dumbbells and in crossovers, as well as extensions in an inclination. As soon as during the exercise you begin to bend and unbend the elbow joints, the triceps are included in the work, stealing the load from the deltas.
When performing these exercises, bend your elbow slightly to take the load off your elbows during the lift, fix its bend and leave it there from the beginning to the end of the exercise.
6. DO NOT REDUCE THE RANGE OF MOVEMENT

Very often, visitors to the halls with iron take more weight so as not to fall in the eyes of other athletes, but at the same time, the amplitude of the delta training 9 main mistakes 5 movements is reduced, which reduces the effectiveness of the exercise.
For example, when doing wiring to the side with dumbbells, they are bred to shoulder level and not higher, but in vain, you need to bring your elbows to the level of your forehead, and lift the lifts in front of you with dumbbells so that the angle of inclination is about 60-45 degrees, only in this way delta training will reach its maximum.
By lifting the weight above shoulder level, you give a new, unusual load for the deltas, this stress will immediately affect the increase in muscle mass and strength, but you will have to sacrifice weight for the sake of an ideal execution technique.
7. NO Narrow Grip When Performing Chin Rows

Delta training 9 main mistakes 6 To do this, take a shoulder-width grip so that the elbows go strictly to the sides and up. Ideally, when doing chin rows, the bar should literally slide across your torso without pushing the bar too far forward.
If you take the barbell narrow enough, for example, 15-20 cm, then this causes the shoulders to strongly bend forward, which can be traumatic with a large weight, while the load on the trained middle delta decreases.
Make sure that the pull up is with your elbows, do not bring the barbell up to your chin by about 10-15 cm. neck. You should not raise it to the chin, otherwise trapeziums are strongly involved in the work.
8. DON’T TAKE HUGE WEIGHTS WHEN PRESSING BEHIND THE HEAD

The barbell press from behind the head is the only exercise in which it is possible to load the middle delta as much as possible, but this does not mean that critical weights should be taken.
The whole problem is that the shoulders occupy an anatomically uncomfortable position for the middle deltas, When lowering the bar with a very large weight, the shoulders are under critical stress and can easily get injured.
Therefore, set the weight so that you can do at least 5-6 reps and do not strive to take weights for 1-2 reps, this is a sure way to injury.