6 Exercises for Iron Shoulders! (+ ROUTINE)

▶️ Do you want big shoulders? I show you 6 of the best exercises for your shoulders.
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You have to learn to train them with the right exercises and just as important as this, do a good execution.
If the execution is bad, apart from hurting you will be much easier, your shoulders will not develop as you want.
In this video I will teach you both the exercises to train all the deltoids in their entirety, as tips / little tricks in the exercises that we will see below so you learn to execute them in a correct and effective way.
This routine is focused to develop both the strength in the shoulders so that they increase their size and look rounder and a more balanced physique.
To correctly train the shoulders you have to know that they are divided into 3 heads: The anterior head, the middle head and the posterior head.
The first exercise of the routine is a shoulder press or military
We are going to do 5 sets of 5 repetitions in this exercise, because the objective here is to gain strength over time.
Although it is a composite exercise and we work the shoulder in its entirety, the work falls mostly on the anterior shoulder of the shoulder. Some tips for the execution of this exercise are:
1. Keep your buttocks tight at all times to prevent the back from arching.
2. That you take the bar as close as possible to your face so that the force you exercise is in the most effective way.
3. Grip the width of the shoulders or slightly higher so that the shoulders are in a safe and efficient position.
The second exercise is another press in this case sitting and in a multipower or Smith machine. In this way we can avoid swaying when pushing the bar and isolate more shoulders by not having the abdomen to bear as much load as when we are standing.
Like the first exercise, we will also emphasize the previous head with this press.
We are going to do 4 sets of 8 repetitions and in the last series we will do a rest pause of 10 ".
The third exercise is the classic dumbbell lateral elevations. Here we did it standing up, but if you do not have a lot of experience training or you do not locate your shoulders well, I recommend you to do it by what you said earlier, the movement will be more strict and the shoulder will work, which in the end is what that interests us. Regarding the technique, the elbows and wrists aligned and think about carrying the arms, instead of upwards, that we will insert the trapeze a lot, outwards.
The fourth exercise is a machine side elevation, if you do not have this machine, you can do side elevations on the pulley. As its name suggests, most of the work falls on the lateral head of the shoulder where it is super important to have a good development, if what we want is to look wider. We will do 4 sets of 10 repetitions and in the last series we will do another technique high intensity called dropset or low weight.This technique consists of nothing else to finish the series, to lose 20% approximately the weight and without rest, to return to do the exercise until arriving at the failure. Like the rest pause technique we saw earlier, the goal with these techniques is to reach beyond muscle failure and force us to work at maximum.
The fifth exercise, is the first of all in which we are going to focus on the back of the shoulder. The back and the middle part of the shoulder are what will make a difference in the development, so we have to pay special attention to them.
We are going to make a facepull or oar to the face with the common grip of the milestones. As you can see in the video, we sit down and lean slightly back, but with the back always in a neutral position.
We have to take the bar to the height of our face making sure that the elbows are shoulder height, to request the maximum part of the shoulder that we seek to develop.
We will do 4 sets of 10 repetitions
The sixth exercise will be birds on a sloping bench where we also work the back. What we get with the bench leaning is that we can not help with the back to make the movement, and isolate more muscle.
The key in this exercise is to take little weight because the movement itself asks us to do so and to think about taking the arms out so as not to put too much trapeziums that we do not want to work on now. This exercise we will do 12 repetitions to failure, that is, until we can lift the weight with good technique.

[@norwell]

1:48 Ejercicios para glúteos de acero!!!!!

[@omarrp22]

Una pregunta si trabajo por ejemplo tres series como tú dices de cambiar el agarre podría cambiarlo en cada una de las series por ejemplo en bíceps solo meto un curl con mancuernas por temas de planificación y eso sería para incidir en varias partes aunque solo sea una serie que opinas

[@vidaamoryrisa1493]

"Y los encontré a todos ebrios, pero ninguno sediento".....

[@andresmarcelo4409]

Si no me equivoco para el posterior no tiene que trabajar la espalda solo el deltoide posterior

[@sergiosanvall4265]

Con estos ejercicios fijo que conseguimos hombros 3D jajajaja

[@christiankosmos]

Por lo menos...

[@sergiosanvall4265]

Christian Kosmos jejeje un saludo

[@kamusuaike7942]

Todo eso el mismo día 😱

[@Caribouish]

Viendo tu miniatura te quedaría bien el tatuaje de Batista en el ombligo ko

[@christiankosmos]

jajjajaa.. yo y los tattos.. no me van mucho

[@Caribouish]

@@christiankosmos Yaya jajajaja esk te veo cn la estrella esa y vamos un cani de narices jajaja

[@christiankosmos]

jajajaaj

[@jaleosupply9145]

Gracias christian,.

[@julianaa4211]

cabesa eer sipote

[@miguelgonzales7391]

Estas enorme Chistian kosmos! Sigue así

[@christiankosmos]

Gracias

[@oscarjaramillo7182]

Cristian has sido un descubrimiento, me están ayudando mucho tus vídeos; ya llevo años entrenando pero me he hecho a mi mismo y por lo cual sigo aprendiendo en cuanto a la técnica y en eso me has despejado algunas dudas. Mil gracias y todo mi apoyo a tu canal

[@edwardjerez1649]

Gracias por el video, genial la rutina; saludos Kris

[@christiankosmos]

gracias :) Un saludo

[@lucianodascon6971]

Pregunta:en la multipower no hay que meter el cuerpo abajo de la barra para no involucrar a los pectorales??

[@juangonzales9406]

Super buenos ejercicios hermano saludos de México

[@mcxim.mx8157]

Ke tal amigo saludos desde 🇲🇽 dime xfavor ke ejercicios puedo ejecutar para unos antebrazos más grueso...me gusta mucho tus vídeos aporta mucho a mis rutinas

[@andybartra3585]

Tiene vídeos

[@juanpa3752]

subi para tener pecho de acero bien de macho pene de bronce como yo

[@christiankosmos]

JAJAJAJAJJAAJ

[@christiankosmos]

Ayer subí a mi instagram una rutina para pecho: instagram.com/p/Btd_Gk6niW6/?

[@juanpa3752]

Christian Kosmos ahora lo veo

[@KOKYSV-]

Bonito muchacho

[@ronnyblake2257]

Hola, si trabajo frecuencia 2, debo dividir la rutina o debo hacerla dos veces a la semana ?

[@bigmike_3004]

Si no tienes hombros si , yo lo hago lunes y jueves

[@styletotenkof4828]

Buen vídeo aveces es mejor técnica q mas peso pq como tu dices si el peso es excesivo no aislaremos bien el musculo deseado

[@christiankosmos]

Siempre tecnica primero, eso es. Gracias por comentar

[@christiankosmos]

tiene mayor riesgo de lesión si, si no llevas mucho tiempo entrenando no te lo recomiendo, no es necesario.

[@styletotenkof4828]

@@christiankosmos grasias men llevo casi un año entrenando en cuanto no es necesario a q te refieres a q casi no tiene mayor activación en el hombro?

[@christiankosmos]

Exactamente

[@styletotenkof4828]

@@christiankosmos grasias men por tu ayuda es un excelente canal

[@rafaelnunez6637]

Buenas rutinas!

[@victorg.a.5241]

Guapo!

[@elpolito]

Muy bueno

[@christiankosmos]

Gracias

[@victorsierra6007]

Buenísima rutina

[@christiankosmos]

Gracias Victor

[@norwell]

Hola

[@christiankosmos]

Hola :X

[@anabelen8332]

Muy bueno👍💪

[@christiankosmos]

Gracias 💪🏻