Would you like to get bigger and stronger shoulders and arms? The exercises that I will show in this article are the best to increase muscle volume and strength of arms and the muscles of the shoulders.
With theses exercises the triceps brachii and the deltoids, respectively, will be worked out at a high level.
Get more strength in your deltoids
You will be able to strengthen, enlarge and hypertrophy mainly your triceps and deltoids with these exercises, and also to strengthen and growth of other muscles such as the trapezius, the latissimus dorsi located in the lower back area, the abdominals which are very important to help us maintain balance.
And of course the muscles of the forearms also come into action.
In the case of the butt muscles, these also suffer some degree of stimulation.
If you have ever done these exercises or if you dare to try them, you will know what I mean.
Then, with the exercises that I will mention, you can have a balanced figure in some way: wide and strong arms and shoulders, and also a toned butt due to the work the have to do to help you keep the balance, you will work your butt but also you must perform other exercises, such as squatting, deadlifts, among others.
These exercises can be applied by men and women.
Exercises which help you increase muscle volume and strength of your arms and shoulders
These are exercises are knows as HandStand Push ups and Lateral HandStand Wall Walking.
Well, at least I have decided to name that way the second one in which you have to walk from side to side Standing on your hands and only with the help of your feet on the wall.
Both exercises I recommend you perform them beginning of your training routine as they serve to somehow warm and strengthen your joints and muscles.
Although it is always recommended that you first perform some movements to warm up your joints, and also a relatively short time and moderate intensity of jogging, or static cycling, or static rowing, among other options.
The exercises that will help stretch your muscles, you should leave them to perform them at the end of your entire training session, since if you practice them at the begining then you would be relaxing them which reduces the ability to work in terms of muscle contractions, and also the risk of injury may increase.
Stretch during your training session only if you suffer from some muscle cramp.
Although it is assumed that if you eat well, if you sleep well, if you rest the necessary time, if you warm up well before starting your workout routine, and if you also hydrate very well before, during and after your training session (sometimes it is necessary to consume a drink with electrolytes), then you should not suffer these annoying and overwhelming muscle cramps.
With these exercises you will strengthen all the muscles surrounding the area of the shoulder girdle strengthen and also in somehow hypertrophy them.
The degree of hypertrophy of your shoulders and the back side of your arms depends on how deep these handstand push ups may be. So, over time you can place two steps on each side so you can go deeper more when you have more level (more strenght and more muscle endurance).
You should also keep in mind that nutrition is a factor of extreme importance if you want your muscles to grow. It does not matter if you gain good strength and endurance to be able to perform these HandStand Pushups since the strenght is not directly related to the level of hypertrophy (muscle volume).
There are people, men and women, who have great strength to perform exercises with and without weights but still do not have a very pronounced muscular volume in their arms, back, shoulders or legs. Keep in mind that strength comes rooted from our nervous system, mainly.
The hypertrophy of the muscles is more related to the way of training in terms of sets and reps and of course the nutrition (consume good amount of proteins, carbs, unsaturated fats).
Although the genetic factor also plays a very important role in defining muscle volume and shape in deltoids, triceps, trapezius, quadriceps, femoral biceps, etc.
How to perform these exercises to increase build muscle in your shoulders and arms
Here we are talking mainly about the triceps even though the biceps can play a secondary role, so to speak.
The main point is that you try to perform between 8 and 12 or more reps each set (3 to 4 sets can be enough), without stopping, with breaks between sets that can go from 60 to Approximately 180 seconds.
When you notice that you can perform more than 12 reps per set without stopping, then you could try by placing two benches or steps on each side to support your hands, and then you can do handstand push-ups even deeper, and thus demand more of these muscles so they can gain strength and at the same time hypertrophy when you can perform again between 8 and 12 reps with this level of depth performing this type of pushups.
Now, talking about the Lateral (side to side) Handstand Wall Walking, you must apply the same system but in this case lengthening the distances to go and of course the length of time you keep walking handstand, from one side to the other.
With this in addition you increase the muscular resistance of your arms, shoulders and trapezius, mainly.
Another option may be adding weight, in this case being the best option to use a vest of those that sell in sports stores, which come loaded with sand or other materials that add a lot of weight.
This vest you can use it not only to perform these exercises but also others such as pull ups, dips, squats with jumps, etc.
These exercises should be complemented with other exercises with and without weights to work even more muscle fibers. You can, for example, include exercises such as lateral arm rises for working out the lateral fibers of the deltoids.
As I mentioned before, I recommend warming up very well before performing any strength / hypertrophy exercise.
I also recommend that you perform these Handstand Push ups and Lateral Handstand Wall walking at the beginning of your workout routine, as they can serve as a warm-up and strengthening part so that you can lift more weight without risk of injury, although keep in mind that this is also very related to your diet, hydration, hours and quality of sleep, way of training, etc.