Want to Train Your Triceps Effectively, First Check These Four Exercises and Precautions
Be honest, the feeling of shoulder training is really painful and satisfying, this kind of training feeling is a challenge for me, because I can't always stick to it no matter what. Although this situation leads to training failure or hinders the progress of training, it is not the main reason for the progress of the shoulders.
So, how to widen your shoulders? Next, I'll share some content that might be of great help to you.
Let's start by sharing a shoulder training plan
Seated dumbbell press 3 sets 12-15 reps
Seated bent-over dumbbell flyes 3 sets 12-15 reps
Alternating dumbbell front raises 3 sets 12-15 reps
Barbell rows 3 sets 12-15 reps
Then, let's talk in detail about the problems of these actions.
Seated dumbbell press
Entry-level companions have a psychological impression that they don't want to pay attention to too much theoretical knowledge, but they are eager to learn more training postures. They have a strong desire to learn, but they haven't found the main part. I think posture is not important, as long as you can be precise, even if you know a few postures, but if you can be meticulous, your progress will be very fast.
Let's continue to talk about posture. Keep your lower back in a neutral position, sit straight. Most gyms have dedicated training clothing, if not, I suggest wearing a waist belt, and training on a flat training chair. Your elbows should only be slightly lower than your shoulder joints when the action reaches its bottom, which can ensure the tension on the deltoids. (Many companions don't know the position of the dumbbell lowering, this is to make it clear for you.)
Dumbbell front raises
Standing straight can maximize the avoidance of letting your shoulders rotate forward. When doing alternating actions, it's easy to cause a relay effect, so try to keep your torso tense, you can complete one side and then the other, or both hands together to do it.
From the beginning to the end, your elbows should always be slightly bent, and the palms should always face down.
We see many professional trainers swaying their bodies and making exaggerated movements when using heavy weights, that's because the weight is too large and caused a relay effect. For beginners, when training with light weight, you don't need to make so exaggerated actions. Because you need to know that you are training your shoulder burden, don't impose the burden on other parts of your body.
Seated bent-over dumbbell flyes
In the review situation, keep your core tight, and your upper back and torso as stable as possible. Bend your elbows slightly, move the dumbbell to the sides, while squeezing your upper back and the back of the deltoid muscle.
For those with upper back pain, sitting may be more suitable for them, press their chest against their knees, or use an incline bent-over position to do it. For this action, I personally recommend bent-over pressing against the chest, which may be due to different personal feelings. Whether standing or leaning against a training bench, it may be difficult or uncomfortable to activate the back muscles. For back muscle training, I think bent-over dumbbell flyes are very good, but you can also use the butterfly machine to replace it. The butterfly machine is relatively easier to fix the body and easier to find the feeling of back muscle activation.
Barbell rows
If you don't know the correct method, this action can put your shoulders in danger. Keep your back straight, and squeezing your shoulder blades back can keep you in the safest state.
