Muscle training for strong arms and pronounced shoulders from a master of sports in bodybuilding

Muscle training for strong arms and pronounced shoulders from a master of sports in bodybuilding

Stanislav Lindover shared his session with star trainer Charles Glass.

The image of a good-looking athlete is not just a powerful torso and back. It’s also embossed, strong arms. Many athletes dream of achieving round and pronounced shoulders.

Stanislav Lindover offered his own version of pumping the muscles of the shoulder girdle. He did this workout together with Charles Glass – formerly a famous bodybuilder and now a star trainer whose clients include Dwayne Scala Johnson.

Master of Sports in bodybuilding, European champion in the 180+ classic bodybuilding category.

The more knowledge you have and the larger the arsenal of equipment you use technically correct and correctly selected weights, the more meaningful your results will be.

Overhead press

Execution Technique:

• Set the weight according to your strength and capabilities.
• Sit facing the back of the machine. Take hold of the handles.
• Push them up. Do not squeeze the handles, but hold them in the palm of your hand.
• Returning to the starting position, bring the elbows slightly back.
• Emphasize the middle delta, it should be constantly under tension.

Perform four approaches for 30-35 seconds (about 15 repetitions).

Dumbbell dip to the side

Technique:

• Select dumbbells with a comfortable weight.
• Sit on the bench and rest your chest on its back.
• Pull your arms back and to the side, return to the starting position.
• Elbows can be turned slightly forward.
• Move the arms in a shortened amplitude.

Perform four approaches for 30-35 seconds.

Dumbbell swings to the side

Technique:

• We take dumbbells with a comfortable weight in our hands.
• Begin to perform arm swings to the side, the movement should start a little from behind.
• Raise the dumbbells just below chest level and return to the starting position.
• At the bottom point do not drop the dumbbells, the arms should be in tension.

Perform four approaches for 30-35 seconds.

Dumbbell swings to the side from a sitting position

Technique:

• Sit on the bench and press your chest against the backrest.
• Take your arms slightly back and start doing side swings.
• Raise the dumbbells just below chest level and return to the starting position.
• At the bottom point do not drop the hands with dumbbells, they must be constantly in tension.

Perform four approaches for 30-35 seconds.

Hand swings in a bend in the crossover

Technique of execution:

• We set a comfortable weight in the crossover.
• Stand between the blocks of the machine, lean forward, bend your back.
• Take the cables of the trainer (without handles) crosswise in your hands.
• Start doing swings, moving your arms slightly forward and upwards.
• Do the swings intensively, and return the arms to the starting position slowly.

We perform four approaches for 30-35 seconds.

Training is over.

Detailed performance of exercises and comments of Stanislav Lindover see in the video on “Championship”.

Source: MuscleRussia.