Shoulder Anatomy – A Scientific Approach to Training shoulders

Wide and massive shoulders look great with any physique, however, their construction requires special knowledge. A scientific approach to training will help you build big, strong and embossed shoulder muscles.

Beautiful shoulders dream not only of men, but also of women. If you want to pump up the notorious round deltas, you should exercise with extreme caution. Due to the fact that the shoulders play a very important role in many exercises, their injury is the worst you may encounter.

Knowing the anatomy of the muscles, bones, and shoulder function, you can train more efficiently. It will also help you keep them health and mobility. I will tell you how to build large and strong shoulders, while avoiding injuries.

Content

• Anatomical structure of the shoulders
  • Deltoid muscles
    • Front beam
    • Medium beam
    • Rear beam
  • Rotational cuff
    • Sub-muscle
    • Small round muscle
    • Supraspinatus muscle
    • Subscapularis muscle
• Bone anatomy
  • • Thoracic spine
    • shoulder blades
    • Shoulder joint
• Shoulder muscle function
  • Deltoid muscles
    • Front beam
    • Medium beam
    • Rear beam
  • Rotational cuff
    • Internal rotation
    • External rotation
    • Shoulder abduction
• Key Shoulder Exercises
  • Exercise 1 Overhead Press
  • Exercise 2 Breeding dumbbells while sitting on a lean
• The best result of shoulder training with a scientific approach
  • Build muscle according to the scientific training program

Anatomical structure of the shoulders

Muscle shoulders – a complex set of interconnected muscle groups, which are responsible for a huge number of movements. Here are some the muscles you need to know.

Deltoid muscles

Shoulder muscles can be imagined as bulbs. The first layer of muscle tissue around the shoulder joint are the deltoid muscles. They have 3 beams.

Front beam

Located on the front of the shoulder. Originates from the front part of the clavicle, crosses the shoulder and attaches to the humerus.

Medium beam

Located next to the front beam, but closer to the center of the shoulder. It starts at the top of the scapula (acromial part) and is attached to the outside of the humerus.

Rear beam

Begins on the bottom of the spine of the scapula and attaches to the humerus.

Rotational cuff

Under the first layer of the onion is a rotational cuff shoulder. Many have heard the term, but not everyone knows what it means. in fact.

The rotational cuff of the shoulder consists of 4 muscles. Main them function is stabilization of the shoulder joint.

Sub-muscle

The large muscle covering the outer parts of the scapula.

Small round muscle

The smaller muscle that is under the infraspinatus muscle.

Supraspinatus muscle

Starts at the shoulder blade and attaches to the inside of the shoulder bones.

Subscapularis muscle

Located on the front of the scapula.

Bone anatomy

Bones and joints play a critical role in shoulder movement. Clear understanding how they work together will help you keep them health and exercise with greater efficiency.

Thoracic spine

Consists of 12 vertebrae. Breast the division starts at the base of the neck and ends at the top lower back. Ribs are attached to these vertebrae.

shoulder blades

The shoulder blades are located in the upper part of the thoracic spine. So that they can move normally during exercise, chest The department must be strong and strong.

Brachial bone

Most are attached to this long bone of the upper arm. shoulder muscles.

Shoulder joint

The shoulder joint allows the arms to move. Joint the work of the shoulder blades and humerus allows us to move our shoulders and hands. This joint is a hinge, thanks to which we can bend, unbend, lower and extend our arms, as well perform rotational movements by them.

Shoulder muscle function

It is necessary to know the anatomy, but knowledge will not bring any benefits if you do not put them into practice. let’s let’s see how the muscles, bones and joints we studied work in the gym.

Deltoid muscles

Often all 3 beams work simultaneously. For example, every time when you raise your arms above your head (say, in an army press), all 3 parts of the deltoid muscles will work together. However there is exercises that isolate a particular beam.

Front beam

One of its functions is shoulder flexion. In other words, he joins in when you raise your hands in front of you (see previous photo).

Medium beam

In addition to bending the shoulder, he is involved in his abduction. That is, he works when you spread your arms to the sides.

Rear beam

The back bundle is responsible for the extension of the shoulder. He works, when you put your hands back behind your back.

Rotational cuff

Primarily responsible for stabilization. In other words, these muscles work to maintain the humerus in the shoulder joint. Rotational cuff also responsible for the internal and external rotation of the humerus.

If your shoulders and cuffs are functioning properly, then you do not need to perform a large number of isolating exercises.

Internal rotation

The subscapularis muscle begins on the inside of the scapula and responsible for turning the shoulder inward.

External rotation

The infraspinatus and pectoralis minor are located on the inner side of the shoulder blades. They are responsible for the external rotation of the brachial bones.

Shoulder abduction

The supraspinatus muscles work when the arms are extended to the sides. Studies show that they are only responsible for the first 30 ° hand movement from the midline of the body.

Key Shoulder Exercises

Let’s put the acquired knowledge into practice! Here is a couple great exercises to help you build beautiful shoulders and keep bones and joints mobile. Do not forget that You need to train with a lot of weight. Muscle will not grow if you don’t give them a load!

Also remember that you do not need to do a lot of insulating shoulder exercises. They develop well at runtime. basic exercises like bench press and bench press.

Exercise 1 Overhead Press

In this exercise, you make all 3 beams work deltoid muscles.

The most important aspect of the exercise is the starting position. Spread your legs shoulder-width apart, and hold your abs and buttocks muscles in voltage. A sturdy base will help lift more weight and protect lower back from injuries.

Pick up the dumbbells, hold them to your shoulders, and then squeeze up above your head. Perform smooth controlled movements. Many people make the wrong movement in the upper phase of the exercise, so before you start working with heavy weight, make sure that you follow the technique for the full range of motion.

Exercise 2 Breeding dumbbells while sitting on a lean

I like this exercise because it isolates the back a bunch. Relax your knees and bring your hips back, as in Romanian deadlift. From this position, raise your hands up and to the sides. It is with this movement that the rear deltas work.

Very often people use the inertia of movements. Lower dumbbells slowly straining muscles. If it’s hard for you to do it, then reduce working weight.

The best result of shoulder training with a scientific approach

Having beautiful shoulders is great. But if you hurt them, you’ll have serious problems. You cannot train chest, back and arms if you experience pain in the shoulders. Even leg training will be quite difficult. It’s not just important develop physique, but also maintain good health.

Before starting a workout, do a warm up. If you weak shoulder muscles, do not work with heavy weight and watch out for exercise technique. So you will get much more the benefits of training.

Build muscle according to the scientific training program

We highlighted only 2 exercises, so check out our A full six-week training program. Before you go to the gym and start training, watch the training videos. Remember that you must combine muscle work with mind work to build beautiful body.