How can you make your shoulders wider? At the origins of the shoulder muscles or shoulder anatomy

Not only professional athletes, but also girls need to work on their shoulders: thanks to trained shoulders, you can visually reduce the difference between the volumes of the upper and lower parts of the body and emphasize the relief of the arms. An equally compelling reason to do exercises to increase shoulder width and strengthen them is the fragility of the shoulder joint and its high mobility. Weak shoulder muscles and frequent injuries in this area can become a serious obstacle to getting good sports results. Let's figure out how to make your shoulders wider and stronger if nature has awarded you an ectomorphic body type, how to measure the width of your shoulders and monitor progress, which provides additional motivation.

Around the shoulder joint are located, which consist of three bundles:

• front head– located on the front of the shoulder (trained by lifting weights in front of you);
• middle (central) head– located on the side of the shoulder (increased by moving the arms back and to the sides);
• rear head– is located behind the shoulder and if not developed, it greatly spoils male figure(used when moving the arms back while bending over and other exercises in which brachial bone located behind the body).

Beautiful broad shoulders form medium delta bundles, so you can pump them up and maintain the results obtained only by regularly performing strength exercises to this area.

What determines shoulder width and how to increase it?

Initially, shoulder width is determined genetically. Testosterone has a huge influence on their development, since deltas have the highest concentration of androgen receptors in human muscles. The deltoids become wider during puberty, and if adolescence If the hormone is produced in insufficient quantities, then the shoulders will be narrow.

But even this drawback can be hidden, because not all bodybuilders are lucky with genetics: professional athletes They know well how to broaden narrow shoulders and back and make a more masculine figure. In order not to complain at the age of 30 about your “naturally inherited” figure, you need to not miss important point– from an early age, start doing exercises to develop the body. Nutrition experts recommend carefully monitoring your diet during puberty and eating more foods that naturally increase testosterone production:

• pearl barley and buckwheat porridge;
• shrimp and tuna;
• bananas and red grapes;
• eggs;
• nuts;
• broccoli;
• garlic;
• fresh herbs;
• foods with low amounts of cholesterol.

You can expand the skeleton of the upper shoulder girdle up to 20 years old, performing only two exercises twice a week: push-ups on parallel bars with a slight forward bend and pullover, lying down with dumbbells or a barbell. Such a small load will just improve your posture and help increase the width of your shoulders. A guy can change his shoulder width after 20 years only by pumping up his middle deltoid muscles.

Deltas are trained like special ones isolated exercises, as well as ordinary push-ups, various presses, etc. But most “indirect” exercises develop the anterior head and, if you do not specifically pay attention to the rest of the bundles, then muscle imbalance can't be avoided.

Unaesthetic appearance– this is only part of the problem. When imbalances accumulate, the risk of injury increases, pain and burning in the shoulder area appears, and range of motion decreases. To fully develop the deltoids, you need to design a workout in accordance with your training and body type.

How to tailor shoulder training to your body type?

Lean ectomorphs with a fast metabolism need to concentrate more on basic exercises. One workout should last no more than 45 minutes, and for each muscle group It is better to do many approaches with a small number of repetitions. It is advisable to take additional swimming classes.

The luckiest ones are mesomorphs with developed muscles, broad chests and shoulders. They can safely perform isolation exercises and train three-day split program. Their strength indicators increase faster than other athletes, and high-quality dry muscle mass builds up without chemicals.

Endomorphs gain weight easily excess weight, so they should pay more attention to their diet. You can train on a three-day split program in just over an hour. Shoulder training should be based on heavy weights. basic exercises. It is advisable to keep rest between approaches to a minimum.

Should girls rock their shoulders?

By increasing the size of your shoulders, you can turn an “A” figure into an “X” figure: the waist will seem narrower and the hips will not be so wide. This is how many stars who show off their bodies in photos achieved ideal proportions. For ladies with an “H” figure, wide shoulders allow them to create a V-shaped back and visually narrow their waist. It is not advisable for only girls with a T-shaped figure to get carried away with shoulder training. Exercises to maintain good posture are more suitable for them.

Hairdressers, dentists and representatives of other professions who have to hold their arms suspended in front of them especially need to strengthen the back of the shoulder and stretch the front delta. This will protect you from injuries and relieve stress. It is also worth noting that if a girl diligently pumps up her lower body and arms, but ignores training for the muscles of the shoulder girdle, then the widest part of her silhouette becomes the biceps of her arms, which looks ugly.

You won’t be able to pump up your deltoids too much, because the hormone testosterone promotes their growth. In women, it is produced approximately 20–30 times less (depending on age) than in men. In addition, when training your shoulders, you need to monitor changes in your figure, and not blindly follow training schemes from the Internet that the pros use in preparation for bodybuilding championships. If you notice an undesirable increase in volume, you need to adjust your training or temporarily abandon this type of load. If you do this in time, the extra centimeters will quickly “merge.”

How can a man build broad shoulders?

There is no one exercise that will allow you to pump up all the bundles at the same time. In one workout you need to work out each head, so professionals combine basic (multi-joint) exercises with isolating (single-joint) exercises. The result depends greatly on:

• number of repetitions;
• number of workouts per week on shoulders;
• working weight;
• rest period.

Effective selection can only be made through experience. To do this you need to periodically change training plan, measure shoulder width (measured horizontally at the outermost points on the shoulders), record results and find a connection between individual workouts and maximum progress.

You need to start your workout with a warm-up and don’t try to surprise anyone with heavy weights. If there was a long break in classes, then at first you need to do basic exercises for the whole body, cardio, circuit training. For beginners, two basic exercises on the shoulders will be enough, and experienced athletes need to add 1-3 more isolating exercises to them. Don't be afraid of your muscles getting used to the same exercises, because this will not happen if you use different weights.

Basic or isolating?

Effective for shaping shoulders, which can be performed standing and sitting, with dumbbells and barbells, at home and in the gym:

1. Vertical barbell press from the chest over your head (military press).
2. Bench press.
3. Dumbbell shoulder press.
4. Straight-grip barbell row to the chin.
5. Arnold press.

These exercises perfectly train the anterior and middle bundles, strengthen ligaments and develop strength. As a rule, they start training with a “base” and then do “isolation”, but professionals can afford to do exactly the opposite.

Isolation exercises for the middle deltoid to increase shoulder width:

1. Standing dumbbell lateral raises (from the hips).
2. Raise with one hand to the side on the lower block.

If the rear delta is lagging behind in development, which is quite common, perform the following isolated exercises:

1. Bent-over dumbbell raises to the sides.
2. Dumbbell rows lying on your stomach on an incline bench.
3. Retracting the arms back in the pek-deck simulator (reverse butterfly - modification of bent over swings).

For the anterior deltoid, which rarely needs isolation exercises, you can do:

1. Lifting dumbbells in front of you.
2. Pull the lower block forward.

To increase shoulder width, a simple superset is suitable (2 exercises in 4 circles with a break after each circle for 30 seconds):

• 15–20 pull-ups of a barbell with a curved bar to the chin with the widest possible grip.
• 15–20 standing dumbbell lateral raises.

There are many other shoulder exercises (such as pulleys), but they are considered less effective or duplicative. Basic exercises also include pull-ups on the horizontal bar, but the load on the shoulders when performing them is “smeared” and is not enough for good hypertrophy (growth) of the deltas.

The easiest way to solve the problem of narrow shoulders is to perform exercises with free weight(dumbbells, barbell). They can be done in gym and at home. The main thing is not to disturb your technique and breathing. If not personal instructor, videos from experienced trainers will help you master the correct technique.

Typically, the number of repetitions varies from average to maximum. At the same time, do 3-5 sets and rest between them for one minute. The shoulder muscles recover in four days, so it is advisable to train them no more than twice a week. It is advisable to eat 6-8 times a day in small portions, which will improve recovery.

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in : out of competition ()
Date of: 2015-01-05 Views: 72 990 Grade: 4.3 Hello. Well, what guy doesn’t dream of broad shoulders? And there can’t be too much here! The wider the shoulders, the better! Even some girls want to broaden their shoulders. And now I will tell you how to do this. I’ll say right away that the younger you are, the more you can broaden your shoulders. Next you will find out why. So, shoulders can be made wider due to three things:

• Expansion of the skeleton of the upper shoulder girdle
• Increase deltoid muscles in volume
• Increase latissimus muscles in volume

Skeletal expansion

Alas, if your skeleton has already formed and you are 20 or more years old, then you can skip this point. Since changing the shape of the skeleton is possible only in childhood and adolescence. So, according to my observations, two exercises have a good effect on the growth of the bones of the upper shoulder girdle in width: If you are not yet 20 and you want to broaden your shoulders, then do the first and second exercises 2 times a week. Some people may notice that the middle of their chest (sternum) hurts when doing dips. This is a good sign. This means that the attachment points of the ribs to the sternum have not yet ossified. And this is a good prerequisite for expanding the shoulders and chest.

Deltoid muscle enlargement

Delts affect the visual width of the shoulders in the front. You should try to pay attention to the front and middle parts of the deltoid muscles. Here: There are, of course, many more, but these are the most basic. If anyone wants to know more about shoulder pumping, then...

Enlargement of the latissimus muscles

The latissimus muscles make your shoulders appear wider when viewed from your back. Which is also important. In addition, everything in our body is interconnected. Good growth the growth of the back muscles will also provoke the growth of the deltoid muscles. Therefore, it is also important to pump up the lats. Here are the basic exercises for growing your back wider: no less than for your shoulders. But these are the most basic ones. If anyone is interested, you can read the article: .

conclusions

If you are still a teenager, then you have good opportunity really broaden your shoulders. The main thing is not to miss this moment. Do push-ups and pullovers 2 times a week. Well, don’t forget about the deltoids and back. If you are already beyond this age, then you have fewer options. But you can still increase your shoulders using muscles. I know examples in practice when adults with narrow shoulders managed to broaden them quite well only due to muscles. Good luck!

By the way, you can order yourself

Summer is just around the corner, which means it's time to think about your figure! And this applies not only to girls, but also to men. Is there at least one man who would not like to impress beautiful representatives of the opposite sex or, say, with broad shoulders? Most likely there are none. Moreover, it is broad shoulders that make a man’s figure proportional and masculine. But what if by nature you are not even big-boned? Forget about tight T-shirts and beaches? In no case! We will tell you in detail how to widen your shoulders at home. Believe me, it's not that difficult to do.

Of course, exactly what results you will achieve and how long it will take depends on the characteristics of your body, but anyone can expand and enlarge their shoulders! To do this, you only need a horizontal bar, light dumbbells and the desire to become stronger and more beautiful. In general, go ahead, read how to widen narrow shoulders and take action without delay. Summer is coming!

First, a little theory (just a little). Visually increase shoulders can be done in two ways:
1. Expanding chest and bones of the shoulder girdle.
2. Pumping up your shoulder muscles(deltoid muscles).

The first method is suitable only for those who are not yet 18-20 years old. We will not dwell on it in detail, since this is a topic for a separate detailed article (how to broaden the shoulders of a teenager). Let us only note that the simplest and most effective are: pull-ups on the horizontal bar with a wide grip (arms wider than shoulders) and pullovers with a dumbbell.

If you are already over 20, then it is too late to expand the bones of the skeleton. But this is not a problem, because we have a second way in stock - pump up deltoids! These muscles anatomically consist of 3 bundles: anterior, middle and posterior. The main role in answering the question of how to broaden your shoulders is played by medium bun deltas, but the other two are also important for the formation of beautiful shoulder muscles.

So here are a few simple exercises that will help you broaden your shoulders:

1. Pull-ups on the horizontal bar. Pulling up to the chest with a medium and wide grip stimulates muscle growth in the shoulder girdle. You should perform 4-5 pull-ups in 3 sets. Between each group of pull-ups there is a break of half a minute.

Exercise 3 times in Week. There won't be much benefit if you study less often. But you shouldn’t train more often: the muscles simply won’t have time to recover and grow.

Stand straight with your feet shoulder-width apart. Take dumbbells in your hands (but not very heavy, remember shoulder joints easy to injure!), palms facing inward. Slowly and carefully, slightly bending your elbows, lift the dumbbells to shoulder level. Slowly let them back in. Perform the exercise several times, possibly in several approaches.

How can this exercise help broaden your shoulders? Due to the “pumping” of the middle bundle of deltoid muscles. But don’t forget about the other two deltoid muscle groups. The middle deltoids cannot be fully pumped up without working out the front and rear ones.

Stand up straight, arms with dumbbells hanging calmly along your body. Smoothly lift one arm off the dumbbells in a wide arc slightly above your head. Hold this position for a moment, then slowly lower your hand with the dumbbell. At the same time, raise your other hand with the dumbbell up. Continue the exercise: move your hands in front of your face in opposite directions. The exercise targets the front deltoids.

This is already for rear delts. Lean forward at a right angle. Hands with dumbbells hang down freely. Without straightening, spread your arms with dumbbells to the sides. Wherein thumb below the little finger, the hands are turned down. Smoothly and slowly lower your arms, returning to the starting position.

Also, if possible, swim in the pool or exercise rowing machine. These are very good exercises for increasing shoulder muscles.

Start each workout with a warm-up and warm-up of your muscles. This will protect you from muscle and joint injuries.

At a minimum, make a couple dozen circular movements With your arms forward and back, do push-ups from the floor several times with a wide grip.

Finally useful video on how to broaden your shoulders:

We have other interesting articles!

Hello, dear friends. In this issue we will talk about how to pump up a wide back. The issue will be large and will take a long time to read and study.

To begin with, I would like to recall a topic that I wrote a long time ago, namely about the anatomy of the back muscles. I don’t want to tell all this stuff again in a new way; I recommend that before reading this article, you also read it, the one I wrote a long time ago. Because It will be easier for you to learn this material + it is directly related (a kind of spin-off), i.e. will intersect with each other.

Read the main article:

As you know, the back muscles are divided into DEEP and SUPERFICIAL. For us in bodybuilding, only the SUPERFICIAL are important. Because we can train them purposefully and fully.

SUPERFICIAL muscles are divided into:

• Latissimus dorsi muscles(krills) + Trapezius muscles (trapezoid)
• Serratus, rhomboids and levator scapula muscles
• Back extensors(two pillars along the spine)

1 - TRAPEZIOUS; 2 - LATISM; 3 - Back extensors.

For an athletic physique (in bodybuilding), we are interested in the lats (wings) + trapezius + muscle extensors.

You must understand that the back is not one specific muscle, but a whole structure different muscles. And if we give priority to one muscle (for example, extensors), then we will lose the opportunity to fully develop other muscles (the latissimus, because our wings). I'll go into more detail about this a little later. Now the most important thing is to understand which muscles are the most important in relation to the aesthetic (athletic) appearance of an athlete.

The most important in bodybuilding:

1. Latissimus dorsi muscles (i.e. our wings)
2. Extensor muscles (two columns along the spine)

Very often, coaches, beginners, and other athletes foam at the mouth and prove that the first back exercise should be deadlift. This exercise will develop your back extensors, but take my word for it, this exercise will not give you anything in terms of back width. In addition, after deadlifting, it will be very difficult for you to train the rest of the back muscles, i.e. they will not receive the proper load, which means there will be no growth. In general, by this I want to say that it is of course necessary to develop muscle extensors (pillars) for an athletic appearance, but not the first exercise. Therefore, remember, and of course, if your goal is muscle hypertrophy (their growth, size) in general, pure bodybuilding - then muscle extensors and deadlifts should be performed at the end of the workout.

Okay, we've sorted out the priorities. We know which back muscles interest us most. Let's select the best exercises for the muscle group of interest for the fastest possible growth of back muscles.

Rating of the best exercises for developing back muscles

Latissimus muscles (wings)

• Any type of pull-up or alternative Pull-down of a vertical block to the chest/behind the head
• T-Bar Row
• Horizontal thrust

Trapezius muscles (trapezius)

• Shrugs with a barbell
• Shrugs with dumbbells

Back extensors (two columns along the spine)

• Hyperextension
• Goodmorning

Serratus muscles (located on the side under the armpits, next to the oblique muscles)

• Pullover

Well. Now you know the most effective exercises for different parts of the back muscles. Now we need to study the technique of performing them, of course, if we want to train as effectively as possible, if you don’t study the technique, then most likely you will be struggling without any result for months, or even years.

Exercise technique

Before we begin, I would like to draw your attention to one of the articles, it also intersects with this topic. It has useful tips and recommendations regarding back training, it also talks about the main mistake of beginners and even more advanced athletes, i.e. when training the back, the biceps work to the fullest, and when incorrect technique biceps fully working. In general, it is very important to learn how to turn off the biceps when training the back muscles, and in that article there are explanations on how to do this. In general, I recommend that you do not be lazy, read and study.

PULL-UPS

By doing upper links(vertical row to the chest, behind the head) or pull-ups - arms are always at the top, i.e. we hold on to the bar or handles. These exercises develop the WIDTH of the back (WINGS). As I already said in back training, the biceps are actively working. In pull-ups, in addition to the latissimus dorsi muscles, the biceps are very much involved (this is bad for back growth). Why is that? The biceps is a small muscle group (roughly speaking, weak), but the back muscles (our wings) are large group muscles (she is very strong). Accordingly, I have seen guys in the gym who do good pull-ups even with weights, but their backs leave much to be desired (i.e. they are narrow), and all because they work mainly through the biceps, and not the back muscles. They did not learn to turn off their biceps, for which they were punished)))). Well, jokes aside, but still I urge you to learn to turn off your biceps. Read the article I sent you.

Okay, let's say you've finally learned how to turn off your biceps when training your back. Which type of pull-up is better, what to choose?

Pull-up grips

• Wide
• Average
• Narrow

Hand grip position

• Straight grip
• Back
• Parallel

Execution technique

• To the chest
• Per head
• Here with your own weight (without weights) or with weights (with additional weight)

There are some nuances here, so don’t be scared. Just remember:

The wider your grip – the more the latissimus muscles (wings) work, but the less amplitude of movement.

Than your grip is narrower– the more the biceps will work, the less the back will work, but the greater the amplitude.

So what should you choose, wide or narrow grip?

Here again there are some nuances. If you have learned to turn off your biceps when training your back, then a narrow grip will be many times more effective for you. If you haven’t learned how to turn off your biceps, and you feel like your arms are clenching during pull-ups, then it will be more effective for you to perform with a wide grip. You know, there is generally no such concept as good or bad, I have always adhered to you I recommend sticking to the GOLDEN MEAN. (That is, some kind of average grip, with which it will be most comfortable for you to train).

Which one to choose: direct, reverse or parallel grip?

Straight grip I think everything is clear (regular grip) with this style the forearms actively work (there is a trick here, you can put on straps so that your hand doesn’t get tired and you don’t have to think about grip strength, i.e. this way you can fully work on your spinor) + if you know how to turn off your biceps then this grip position is the leader in any case.

Reverse grip (this is when the palms are turned towards you, looking at us) - the load on the forearms is very small, but with such a grip the biceps will work the most, and this is not good. I don’t particularly recommend this style of pull-ups, which will work the biceps in any case (even if you know how to turn them off), especially for beginners. More advanced people can decide for themselves.

There is also a parallel grip , this is when your hands are parallel to each other - your forearms will be very comfortable, but again, the biceps work hard, if you know how to turn off the biceps and feel your back, then you should try this grip.

Execution technique, to the chest or behind the head?

A very conditional question, and now I will explain why. Pull-ups to the chest (a more basic exercise) because it gets you involved in work more muscles than pull-ups (this is a more isolating exercise) because it only involves the upper back. That's why it's so conditional. But in any case, beginners and even more advanced ones should give priority to basic movements (i.e. pull-ups to the chest). Professionals will decide for themselves what is more important to them.

With or without additional weights?

As you know, the basic principle of muscle growth is progression of loads. In all exercises, we should always try to increase the weight of the apparatus in the exercises. Pull-ups are no exception. HOWEVER, in pull-ups you should only do this when your technique is JUST PERFECT. (That is, you feel your back, know how to turn off your biceps from work). The only way.

IN otherwise you will chase the scales, ruin your technique and end up with overdeveloped arms and a narrow back. Believe me, I saw this in my gym - it will not look athletic, to put it mildly.

BELT-UP BAR PULL

This exercise specifically develops the thickness of the latissimus dorsi muscles. When performing exercises, the back is always straight. The grip position can be either wide or narrow, reverse or even parallel (there are special rods). In general, everything that we discussed above for pull-ups also applies to bent-over rows. However, again as with pull-ups, I do not recommend performing bent-over rows. reverse grip(the biceps are actively plowing) + the technique is changing in a way (it’s a long story, I don’t want to plunge you into the weeds). I recommend sticking to a straight grip , and if it’s so important, then try the opposite (only for those who know how to turn off the biceps from work, in general for the more advanced).

In this exercise, the tilt of the body is also important. You should know that

The lower the slope – the more the back muscles will work and the less the trapezius.

The higher the slope – the more the trapezius will work, but the muscle extensors will be less involved, which means the exercise will become more comfortable.

CONCLUSION: Stick to the golden mean, an average straight grip, an average tilt of about 30 degrees from the horizontal. Well, stick to the correct technique, i.e. Keep your back EXACTLY at all times and keep your arms close to your body when performing abdominal pull-downs.

T-BAR PULL

This exercise is an alternative to the previous one (bent over row). There are different modifications of simulators, because... Some are simply a T-shaped bar that you pull while standing on your feet, while there are others that you need to rest your chest against (lie down shorter on them). So, the first ones are really effective; they can replace bent-over barbell rows. But the second ones (with emphasis) are not comfortable, because it is not convenient to bend into the back (and this is important for the correct contraction of the wings). All in all, I recommend playing around, seeing what’s best, what’s more comfortable for you, but only with the first ones (where the legs support, in short, an alternative to bent over rows). Don’t bother yourself with the second ones, they are not as effective.

This exercise is slightly different from the bent-over barbell row, mainly in that the range of motion is greater! In the 1-arm dumbbell row, one hand works + it’s a dumbbell, there is no bar (as in the bent-over row) that prevents you from raising the elbow higher) in general, the range of motion and work are greater. In addition, this exercise has the opportunity to remove the load from the spine (i.e. you need to rest your knee and free hand on something) this gives you the advantage of more thoroughly concentrating and working the latissimus muscles.

Horizontal thrust

Here in this exercise the load is placed mainly on the lower part of the latissimus muscles. The most effective version of the exercise involves the use of a forked handle (arms parallel to each other) in short, these handles allow you to hold your hands parallel. The straight bar in this exercise increases the load on the muscles of the middle and upper back.

Technique: Sit facing the block, bend your knees slightly and place your feet on the platform. Lean forward and grab the handles. Lean back and straighten your chest. Arms are fully straightened. Pull the handles towards your stomach. The elbows slide along the sides and move straight back. Try to move your elbows and shoulders as far behind your back as possible, then smoothly return to the starting position.

Shrugs with dumbbells are more suitable for developing the internal and external sections of the trapezius. But shrugs with a barbell are suitable for working out medium and lower sections. The most important thing when performing these exercises is not to ROTATE YOUR SHOULDERS! Movement strictly along the UP-DOWN trajectory. For beginners, these exercises are not so important. Therefore, we will not consider them for a long time.

This exercise is one of the hardest basic movements in bodybuilding and more. It develops back extensors, buttocks, legs, trapezius, forearms and much more. As I already said, many are foaming at the mouth to prove that this best exercises for the back. I don't argue that this is very effective exercise incl. for other athletic sports, HOWEVER, as we already know, in back training it comes in last place, and that’s optional! In no case Don't put deadlifts at the very beginning of your back workout.

Execution technique, first of all, straight back. We take a straight grip, shoulder-width apart, and begin the movement of the bar sliding along the hips along the legs. Look ahead, knees naturally bend. After which you simultaneously straighten your legs and back and lift the barbell again along your legs.

In general, I told a lot of new things, but you can also read specifically about

Okay, we're done with the exercises. There turned out to be quite a lot of them. Which ones to choose, which ones are better?

Training program for back muscles

This question is individual. Now I will give you a specific guideline that will suit most, but this is for a certain time. As you know, any program must be written for a specific person, and besides, it is not permanent. From time to time you need to change something. And yet, based on this material, I have created complexes for you.

When I composed the complexes, I was guided by the following rules for training the back muscles:

1. Use only heavy compound exercises(so that as many muscles as possible are involved).
2. Use both top and lower links (to work on the width and thickness of the back muscles)
3. Use progressive loads(weights are constantly increasing, work is carried out for 6-12 repetitions).

Complex for a beginner

1. Vertical pull-down to chest 3-4x6-12

Either way

1. Pull-ups to chest 3-4x6-12
2. Bent-over barbell row 3-4x6-12
3. Deadlift 3 sets of 6-12

Both complexes 1 and 2 are very effective. You don't have to add a deadlift THIS IS OPTIONAL. The first two exercises will be enough to grow your back muscles (provided that correct technique+ there is a progression of the load).

For intermediate level

1. Pull-ups 4x6-12
2. Bent-over barbell row 4x6-12
3. Horizontal thrust 4x6-12
4. Deadlift 2-3x6-12

1. Pull-ups 4x6-12
2. T-bar row 3-4x6-12
3. Horizontal thrust 4x6-12

1. Pull-ups 4x6-12
2. Vertical chest row 4x6-12
3. Bent-over barbell row 4x6-12
4. Horizontal thrust 4x6-12

But you can come up with a bunch of complexes, the main thing is that you learn the material. So that they can adjust everything to their needs and goals. There is no need to blindly copy and use, this is just an effective example.

More advanced complexes

1. Pull-ups 4x6-12
2. Bent-over barbell row 4x6-12
3. Horizontal thrust 4x6-12
4. Deadlift 3x6-12

1. Pull-ups
2. Upper block pull
3. T-bar row
4. Horizontal thrust

In general, I think you get the point. I tried to make the material as accessible as possible, but as you can see, it turned out to be too long. I hope I didn’t bore you and that you found it interesting.

Best regards, administrator.

Men often experience body disproportion. And okay, they manage to pump up their chest and make their back thicker, but few people manage to create a really wide body and form a beautiful T-shaped figure. Let's look at how you can make your upper body width worthy of envy and admiration.

The latissimus dorsi muscles are responsible for the width of our back. In order to specifically target the latissimus muscles, you need to do vertical rows. The king of all exercises is the wide grip pull-up. The wider the grip, the greater the impact on the upper back. By definition, a wide grip is a grip 1-2 fists wider on each side than a shoulder-width grip. It is quite difficult to do pull-ups technically correctly, as there are many nuances. For example, you don’t need to pull your shoulders towards your ears, but simply fix them at the lowest point. We must bring the shoulder blades together in the peak range of motion. Mentally, the elbows should move in an arc, making semicircles so that at the bottom point we try to pull the elbows as close as possible to the ribs, and at the top point, on the contrary, to move them away from us to the sides.

If you cannot do more than 12 pull-ups with your own weight, then you need to do this exercise in a machine with an overhead pulley and a wide handle. Or there are special machines with free weights of the Hammer system. Even more interesting option this is a gravitron where you work with a counterweight. You can, for example, warm up on the machines, reaching the working sets of 8 repetitions on the second or third set, and then go and do pull-ups with good technique in 2-3 sets and a pause of 2-3 minutes between sets. In any case, the most important thing is to feel the work of the lats. If you want to eliminate the work of the forearm, or rather minimize the load on it, then use an open grip using straps or power hooks for rows. With straps you can do 2 more repetitions, and with hooks 3-4 more.

In order for our wings to be not only wide, but also, when attached, to be closer to the oblique muscles of the back (when viewed from behind) - we should also pull ourselves up narrow grip. The standard is a self-grip, but as always there is a peculiarity here too. In this pull-up, we concentrate on the work of the elbows, which determine the entire movement. The biceps help, but do not take away all the load from this exercise.

If it’s hard to do pull-ups with a narrow grip, then it doesn’t matter. You can use hummer simulators or the same vertical row on upper block sitting. It is also possible to do this exercise and in a gravitron with a counterweight, the work of the muscle is very well felt.

If you want to enhance the effect, then try to pull yourself up a little faster, hold for 1-2 seconds at the peak point of the load and lower under control.
Remember that movement involves 3 phases: dynamics, static and negative. The most interesting thing is that it is on negatives that you can progress in strength work, and in the dynamics of muscle mass.

To increase strength, you can include creatine before training. If it’s a branded option, then, but you can save a lot and just take it. By the way, taking it after training also helps restore the level of creatine phosphates, which means more rapid recovery. If we consider pre-workout complex, that is MuscleTech NeuroCore.
By the way, there is one more feature. Let's say you experience shoulder pain when vertical rods, what to do then? It's simple, there's one more thing good exercise in a safe position for the back and our deltoids. We do bent over dumbbell rows with one arm. For support, you can take a bench and rest on one knee. If we pull to the bottom of the area under the bottom of the chest and middle of the torso, it works top part latissimus muscles, and if we pull to a pocket with a naturally weight that is about 20% less, then it already works Bottom part lat attachments. The main thing here is to feel the lats, not the arms, to stretch and contract the lats well. The torso is fixed here and does not move. The most interesting thing is that there is a rather unusual alternative - one-arm bent-over bar rows in a Smith machine. Here you will feel a targeted contraction of the lats.

You can increase recovery between sets by taking BCAA in the amount of 4-7 grams before and after training. This portion depends on your weight. Perfectly fits (bcaa exploit 500g - Olympus Labs). Also, reception glutamine will increase protein synthesis and help increase strength. not a bad option, although there are alternatives. You can take, for example, a ready-made pre-workout set of amino acids, powerfully formulated and, oddly enough, it will be perfect here (Ixtend Skyvation 420g). Or, as an alternative, with a slightly different composition (Amino X 435g - BSN).

Okay, we talked about the back, but visually wide back with small deltas this is not a conversation. So, the posterior and middle heads of the deltoid muscles are responsible for the frontal width of the deltas when you are seen from the front. And the most interesting thing is that bench presses will not help you much in this matter. The most important exercise for the width of the deltas of the middle head is the barbell row with a wide grip to the level of the chest undercut while standing. We do not pull the barbell higher than the parallel of the arm with the floor, due to the structure of the shoulder and the safety of the amplitude. During the entire movement we feel the deltas, the most important thing is, again, the movement of the elbows up and down constantly under load and concentration. At the top point we pause for 1 second.

As an alternative, you can offer a row with a medium grip, a little more amplitude and the trapezius is already included, or you can pull from shoulder width to chin level. When pulling with a narrow grip, the load is evenly distributed between the heads with an emphasis on the front, middle, and also in the upper position the upper trapezius works.

If you want to add pumping, that is, pumping up during a set of 10-15 repetitions and swelling the muscles, then it will help AAKG. Or take pure AAKG, for example, this (YUNS AAKG 250g). Or you can go a little further and take pre-workout amino acids with arginine, a large supply BCAA And glutamine.

It is better to pump the rear delta with dumbbells in an inclined position, resting your forehead on the edge of the bench. You can alternatively, for example, lie on a bench with a degree of 15-30 on your stomach and work in wide traction either with dumbbells or with a barbell. Remember, the main thing is that the movement occurs precisely in the elbows, the position of the little finger goes up in relation to the other fingers. We pull to the sides, and not to the ribs, and especially not forward.

It’s not for nothing that we touched on the topic of the trapezoid, since it is what completes the powerful and symmetrical silhouette powerful top. There are variations of the exercise. The basis is shrugs. Whether you want it with dumbbells or with a barbell, you can alternate. If you press your chin to your chest, stand up powerfully, try to pull your shoulders back as you move. At the top we pause for 2 seconds. The movement is smooth, controlled and there is a pause between approaches of 60-80 seconds. 3 such working sets and everything is on the level.

In principle, this is the basis of working on width. But do not forget that for a strong back you also need thickness and well-strengthened spinal muscles. And here you already need to do horizontal rows, and to work with the spine it’s a deadlift, for example, in the “Romanian” variation.

Get stronger and fitter, use the right ones sports supplements, eat well and stay healthy.