How to do a shoulder muscle building plan

If the shoulder is thin, it is easy to be injured when doing some heavy movements, so we should pay more attention to shoulder training during daily training. Shoulder training is generally divided into shoulder muscle fat reduction and muscle gain . So today we will introduce to you a shoulder muscle growth plan, which stimulates shoulder growth from multiple angles. Let's take a look! 

No matter which combination you choose, you must first perform a 5-minute aerobic exercise to warm up, preferably with the upper limbs, and do 5-10 minutes of relaxation including stretching after the training. The effect of practicing 3 times a week is the most ideal. 

1. Solid ball push-ups-the purpose of this exercise is to strengthen the core strength of the muscles that control the scapula and the body's balance ability. Put your body in a push-up position, with your left hand on the ground. Put your right hand on a 2-4 pound solid ball, keep your body in a straight line from head to toe, and tuck your abdomen. Bend your elbows and lower your body until your elbows are at the same height as your shoulders. Then the straight arms are supported to restore, and the two arms complete the same number of times as a set. The point of this exercise is to keep the arm on the ball stable and keep the ball directly below the shoulder joint. Do a total of 3 sets, each set of 10-12 reps.

 2. Incline push dumbbells-this exercise is an improved half ball balance form of shoulder push dumbbells, the purpose is to strengthen the scapula stabilizing muscles while reducing the pressure on the shoulder joints. Holding a dumbbell in each hand, sit on a bench inclined 45-50 degrees, tuck in the abdomen, and press the back against the cushion. Place your feet on the ground, shoulder-width apart. Bend your elbows, hold the dumbbells in front of your shoulders, palms forward. Push up the dumbbells firmly so that your hands are above the front of your shoulders. Repeat after a while. The main point of this exercise is to gather the shoulder blades backward and downward, in line with the shoulders, in order to improve the posture of the body. Do a total of 3 sets, each with 12-15 reps. 

3. Prone V-shaped lifting dumbbells-this exercise is very effective for improving the back of the shoulder deltoid muscle and the middle part of the trapezius muscle. Raise one end of the bench so that it will not touch the ground while holding the dumbbell. Hold a light weight dumbbell in each hand and lean down on the bench, with both arms hanging down naturally. Straighten your legs together and close your abdomen. The scapula moves closer to the lower middle. Palms inward. Raise your arms diagonally forward until your hands are slightly lower than the upper end of the bench. Stay for 2 seconds and repeat after restoring. When practicing, note that this V-shaped movement is not only for the arm muscles, but also for the shoulder muscles. Therefore, the shoulder blades must be tightened again before each movement. Do a total of 3 sets, each set of 10-12 reps.