Although we don’t pay much attention to our shoulders in our daily lives, the shape of our shoulders actually affects many people’s posture. So we need to do shoulder training. Only plump and well-shaped shoulders will make you look better in clothes. So do you know how to do a super set of shoulder training? Let’s go take a look below!
The first movement: shoulder press
For the anterior deltoid muscles, the "push" movement is undoubtedly the most suitable, and the shoulder press is the trump card movement for training the anterior deltoid muscles. When performing shoulder presses, use heavy weights and reduce the number of reps appropriately. Because we have the most energy at the beginning of training, it is best to use heavy weight to stimulate our front deltoid muscles at this time.
Second action: Dumbbell lateral raise + barbell plate front raise
Dumbbell lateral raise
Dumbbell lateral raises can effectively stimulate the middle deltoid muscles. When we perform dumbbell lateral raises, we must pay attention not to be driven by our arms. The position we should pay attention to is the position of our elbows. When our elbow reaches its highest position, our little finger also rotates upward. You want to keep your arms at your sides, not in front of you.
Front barbell raise
This action is similar to holding the steering wheel when you drive. What I do is a descending set, from heavier to lighter, and from less to more times. We should also pay attention when performing side raises with the barbell. Do not rely on the force of the falling barbell, but use your own strength to slowly control its fall.
The third movement: dumbbell rear fly + reverse butterfly machine
Dumbbell rear fly
When doing dumbbell rear flyes, we need to focus on the posterior deltoid muscles. We use the shoulder straps to move the elbows, and then lift the hands. Our elbows and wrists should be slightly bent, and the posterior deltoid muscles of your The feeling will be more obvious.
Reverse butterfly machine
The reverse butterfly machine is to press our chest close to the cushion, lift our chest and raise our head. When doing the movement, our elbows should be slightly bent and our shoulders should be slightly internally rotated.
Shoulder Super Training Set
Shoulder press 12~15 times/group 5 groups
Dumbbell side raises 15 times/group + barbell front raises 20 times/group 5 groups
Dumbbell rear fly 15 times/group + reverse butterfly machine 15 times/group 5 groups