Broad and massive shoulders look great on any body type, but building them requires special knowledge. A scientific approach to training will help you build bigger, stronger, more defined shoulder muscles.
Not only men, but also women dream of having beautiful shoulders. If you want to pump up those notorious round deltoids, you must train with the utmost caution. Because the shoulders play such an important role in many exercises, shoulder injury is one of the worst things you can face.
Knowing the anatomy of muscles, bones, and shoulder function will help you train more effectively. This will also help you keep them healthy and mobile. I'll tell you how to build big, strong shoulders while avoiding injury.
The shoulder muscles are a complex complex of interconnected muscle groups that are responsible for a huge number of movements. Here are the muscles you need to know about.
Deltoids
The shoulder muscles can be thought of as a bulb. The first layer of muscle tissue around the shoulder joint is the deltoids. They have 3 bundles.
Front bun
Located on the front of the shoulder. Originates from the front of the collarbone, crosses the shoulder and attaches to the humerus.
Medium bun
Located next to the front beam, but closer to the center of the shoulder. It begins at the top of the shoulder blade (acromion) and attaches to the outer part of the humerus.
Posterior bun
It begins on the lower part of the spine of the scapula and attaches to the humerus.
Rotator cuff
Beneath the first layer of the “bulb” is the rotator cuff. Many people have heard this term, but not everyone knows what it really means.
The rotator cuff is made up of 4 muscles. Their main function is to stabilize the shoulder joint.
Infraspinatus muscle
A large muscle covering the outer parts of the shoulder blade.
Teres minor muscle
A smaller muscle that lies beneath the infraspinatus muscle.
Supraspinatus muscle
It starts at the shoulder blade and attaches to the inside of the humerus.
Subscapularis muscle
Located on the front of the shoulder blade.
Bone anatomy
Bones and joints play a critical role in shoulder movement. Having a clear understanding of how they work together will help you keep them healthy and train more efficiently.
Thoracic spine
Consists of 12 vertebrae. The thoracic region begins at the base of the neck and ends at the top of the lower back. The ribs are attached to these vertebrae.
shoulder blades
The shoulder blades are located at the top of the thoracic spine. In order for them to move normally during exercise, the chest region must be strong and strong.
Brachial bone
Most of the shoulder muscles are attached to this long bone in the upper arm.
Shoulder joint
The shoulder joint allows the arms to move. The joint work of the shoulder blades and humerus bones allows us to move our shoulders and arms. This joint is a hinge, thanks to which we can bend, extend, bring and spread our arms, as well as perform rotational movements with them.
Functions of the shoulder muscles
Knowing anatomy is necessary, but knowledge will not be of any use if you do not put it into practice. Let's see how the muscles, bones and joints we studied work in the gym.
Deltoids
Often all 3 beams work simultaneously. For example, every time you raise your arms overhead (say in a military press), all 3 parts of the deltoids will work together. However, there are exercises that isolate one or another bundle.
Front bun
One of its functions is to flex the shoulder. In other words, it comes into play when you raise your arms in front of you (see previous photo).
Medium bun
In addition to shoulder flexion, it participates in shoulder abduction. That is, it works when you spread your arms out to the sides.
Posterior bun
The posterior fasciculus is responsible for shoulder extension. It works by moving your arms back behind your back.
Rotator cuff
Primarily responsible for stabilization. In other words, these muscles work to keep the humerus bone in the shoulder joint. The rotator cuff is also responsible for internal and external rotation of the humerus.
If your shoulders and rotator cuffs are functioning normally, you won't need to do a lot of isolation exercises.
Internal rotation
The subscapularis muscle begins on the inside of the shoulder blade and is responsible for turning the shoulder inward.
External rotation
The infraspinatus and teres minor muscles are located on the inside of the shoulder blades. They are responsible for external rotation of the humerus.
Shoulder abduction
The supraspinatus muscles work when the arms are extended to the sides. Research shows that they are only responsible for the first 30° of arm movement from the midline of the body.
Key Exercises for Shoulder Training
Let's put the knowledge we've gained into practice! Here are a couple of great exercises that will help you build beautiful shoulders and keep your bones and joints moving. Don't forget that you need to train with heavy weights. Muscles won't grow if you don't challenge them!
Also remember that you don't need to do a lot of shoulder isolation exercises. They develop well while performing basic exercises such as the overhead press and bench press.
Exercise 1 Overhead press
In this exercise, you work all 3 deltoid muscles.
The most important aspect of the exercise is the starting position. Place your feet shoulder-width apart, and keep your abdominal and buttock muscles tense. A strong base will help you lift more weight and protect your lower back from injury.
Take dumbbells in your hands, bring them to your shoulders, and then press them up above your head. Make smooth, controlled movements. Many people do the movement incorrectly at the top of the exercise, so before you start lifting heavy weights, make sure you are maintaining proper form through the entire range of motion.
Exercise 2 Sitting dumbbell raises
I like this exercise because it isolates the posterior bundle. Relax your knees and push your hips back, like a Romanian deadlift. From this position, raise your arms up and out to the sides. It is with this movement that I work the rear deltoids.
Very often people use the inertia of movements. Lower the dumbbells slowly, tensing your muscles. If it is difficult for you to do this, then reduce the working weight.
The Best Results for Shoulder Training Using a Scientific Approach
Having beautiful shoulders is great. But if you injure them, you will have serious problems. You won't be able to train your chest, back, or arms if you have shoulder pain. Even training your legs will be quite difficult. It is important not only to develop a physique, but also to maintain health at the same time.
Before you start your workout, warm up. If you have weak shoulder muscles, do not work with heavy weights and watch your exercise technique. This way you will get much more benefit from your training.
Build Muscle with a Scientific Training Program
We've only highlighted 2 exercises, so check out our full 6-week workout program. Before you go to the gym and start training, watch training videos. Remember that you must combine the work of your muscles with the work of your mind to build a beautiful body.
Infraspinatus muscle (lat. Musculus infraspinatus) triangular, flat. Executes the entire infraspinatus fossa of the scapula.
Along its length, it is located above and laterally by the deltoid muscle, with the medial - trapezius, in the lower sections - by the latissimus dorsi muscle and the teres major muscle. The middle part is covered with its own fascia. The muscle starts from the entire surface of the infraspinatus fossa of the scapula, leaving the outer edge and lower angle free, and is directed laterally. Its bundles, converging, converge into a small short tendon, which is attached to the large tubercle of the humerus. At the insertion site there is a subtendinous bursa of the infraspinatus muscle
Located in the infraspinatus fossa of the scapula, from which it begins. In addition, the origin of this muscle on the scapula is the well-developed infraspinatus fascia. The infraspinatus muscle attaches to the greater tubercle of the humerus, being partly the right trapezius and deltoid muscles.
Infraspinatus muscle function
The function of the infraspinatus muscle is to adduct, supination and shoulder extension at the shoulder joint. Since this muscle is partially attached to the capsule of the shoulder joint, it supination The shoulder simultaneously retracts it and protects it from pinching.
If you are experiencing pain in the front of your shoulder and arm, you may not realize that its source is the infraspinatus muscle, located in your back. The infraspinatus muscle fills the entire infraspinatus fossa of the scapula, extends laterally from it and attaches to the posterior part of the tubercle of the humerus. The infraspinatus muscle performs two important functions - abducting the arm to the side (when contracted, the muscle rotates the arm outward at the base of the shoulder) and stabilizing the shoulder joint.
In lateral rotation of the arm, the infraspinatus muscle is assisted by the teres minor and deltoid muscles, and the rotator cuff muscles help stabilize the shoulder joint during arm movements. The main antagonist muscles are the subscapularis and pectoralis major muscles, the action of which is aimed at medial rotation of the arm.
Infraspinatus trigger points: where pain occurs
Very often, three painful points appear in this muscle, connecting which you can get a triangle. The inferior trigger point is most common in people complaining of shoulder pain.
The pain from these trigger points is reflected deep in the front of the shoulder joint and throughout the upper arm. In advanced cases, the pain can spread along the forearm and to the end of the arm.
Thus, the main symptoms of trigger points of the infraspinatus muscle are:
- pain in the front of the shoulder (the main symptom), which is felt deep in the shoulder joint;
- pain when placing your hand behind your back (for example, to fasten your bra);
- pain when raising your arm above your head;
- pain when trying to get up (for example, from bed) using your arms;
- shoulder pain at night;
- pain in the front of the upper arm.
It is worth noting that pain caused by trigger points in the infraspinatus muscle is often accompanied by the appearance of trigger points in the supraspinatus and deltoid muscles.
The site will review below:
- reasons for the appearance of muscle knots;
- self-massage to relieve pain caused by the infraspinatus muscle.
Reasons for the appearance of trigger points (muscle nodes) of the infraspinatus muscle
The main cause of trigger points is muscle overexertion. In the case of the infraspinatus muscle, the source of the problem may be the need to pull the arm back or keep the arm extended forward for a long time, for example when:
- throwing a ball;
- tennis games;
- working for a long time at a laptop or PC without elbow support;
- an unfortunate fall;
- long driving, during which the hands are located on the top of the steering wheel, etc.
Massage trigger points of the infraspinatus muscle for pain relief
Even if the source of pain is muscle knots, it is better to seek help from a professional who understands anatomy and can accurately identify the muscle (or group of muscles) that needs to be worked.
If you experience persistent pain in your shoulders or arms, you should consult a doctor who can make a diagnosis after assessing your condition and indicate the cause of the problem.
In any case, to get rid of the pain caused by trigger points, you must first determine their location. In the case of the infraspinatus muscle, you need to look in the area of the shoulder blades (see figure below):
Your task is to press on the indicated points. If you feel pain on palpation (and pain also appears in the front of the shoulder or radiates into the arm), you have found a point to work with. It is also important to know:
- execution technique;
- duration of massage.
Technique for self-massage of the infraspinatus muscle
Self-massage can be performed using your fingers, elbow, tennis ball, massage roller or other devices. However, in this case, taking into account the location of the infraspinatus muscle, it is best to either use a tennis ball (lying on the floor) or ask another person for help.
Remember: the massage should not be very painful, so adjust the pressure (on a scale of 1 to 10, pain should be in the range of 4-7). Massage the points with small circular movements or move along the muscle fibers.
When the massage is performed correctly, you will feel the pain go away. In some cases, the pain may increase slightly, but at the same time be accompanied by a feeling of pleasant relaxation.
How long should a massage of the infraspinatus muscle last?
In some cases, to relieve pain, just 10-30 seconds of self-massage once a day is enough until the discomfort is completely eliminated. In more serious cases, you can increase the massage time to 1-5 minutes and perform the procedures every day for 2-7 days.
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Proximal attachment. The medial two-thirds of the fossa of the same name, located distal to the spine of the scapula.
Distal attachment. Posterior surface of the greater tuberosity of the humerus.
Function. Rotates the shoulder outward and, together with the teres minor muscle, holds the head of the humerus in the glenoid fossa when the shoulder moves upward.
Palpation. The infraspinatus muscle is one of four muscles that rotate the arm. In addition to it, this group includes: supraspinatus, teres minor and subscapularis muscles. Local contractions and trigger points of the infraspinatus muscle are one of the most common causes of shoulder pain. In terms of the frequency of development of active trigger points, the infraspinatus muscle ranks third, second only to the upper part of the trapezius muscle and the levator scapulae muscle.
To localize the infraspinatus muscle, the following structures must be identified:
. The infraspinatus fossa of the scapula is located distal to the spine of the scapula.
The greater tuberosity of the humerus is located distal to the lateral edge of the acromion. Easily palpated with the shoulder rotated outward. Differentiate the greater and lesser tuberosities and find the intercuspal groove lying between them.
Apply flat digital palpation to the infraspinatus fossa, starting at the medial edge of the scapula and moving laterally to the greater tuberosity of the humerus. Areas of local contraction and trigger points are most often found approximately 1.5 to 2.5 cm distal to the spine of the scapula.
Pain pattern. Proximally located trigger points cause pain deep in the anterior deltoid and shoulder joint, downward to the lateral aspect of the shoulder and possibly the forearm. Pain may spread to the posterior cervical and suboccipital areas. Distal trigger points cause pain between the spine of the scapula and its medial edge. Pain is felt while sleeping on either side. The patient may be unable to reach his back when his hand is behind his back.
Causal or supporting factors.
Excessive strain on arms extended forward or raised up.
Satellite trigger points. Teres major and minor, anterior and posterior deltoid, biceps brachii, supraspinatus, latissimus dorsi.
Affected organ system. Digestive system.
Associated zones, meridians and points.
Dorsal zone; manual meridian of the small intestine tai yang. SI 9, 10, 11.
Exercise 2 to stretch the infraspinatus muscle
Stretching exercises.
1, Raise the affected arm to the side until it is horizontal; pull it back as much as possible, while simultaneously rotating the shoulder joint inward. Bend your elbow and reach the lower corner of the opposite shoulder blade behind your back.
2. Extend the straightened injured arm in front of your chest, grab your other hand just above the elbow and guide the movement.
Strengthening exercise. Lie on your back with your arms close to your body and your elbows bent 90 degrees. Without changing the position of your shoulders and elbows, lower your forearms outward, as if trying to reach the surface on which you are lying with your back. Return to the starting position.
Repeat 8-10 times. To increase muscle effort and strengthen them further, you can use weights (dumbbells).
D. Finando, C. Finando
Ecology of life. Health: The supraspinatus is a small, thick muscle that is found in the horizontal socket at the top of the shoulder blade. The supraspinatus muscle stabilizes the shoulder joint and works in conjunction with the deltoid muscle to raise the arm to the side.
The supraspinatus is a small, thick muscle that is found in the horizontal depression of the top of the scapula. The supraspinatus muscle stabilizes the shoulder joint and works in conjunction with the deltoid muscle to raise the arm to the side.
Like the other rotator cuff muscles, it is attached to the top of the humerus. Its deep location under the fibers of the upper trapezius muscle makes palpation somewhat difficult.
The causes of pain in the supraspinatus muscle are the same problems as in the infraspinatus muscle (carrying heavy objects in the arms, holding back from jerking forward). Points of tension in this muscle are usually broken down by a combination of limited movements in the trapezius and infraspinatus muscles.
Rowers and weightlifters are especially susceptible to this danger. The pain usually appears in the upper shoulder area, right in the middle of the deltoid muscle. It radiates down into the shoulder, sometimes into the forearm and outer side of the elbow. If there are tension points in the supraspinatus muscle, you may not be able to lift your arm to shave or comb your hair, put your hand in your back pocket, or do up a button at the back.
In the supraspinatus muscle, it is somewhat difficult to locate stress points due to the location of the muscle under the trapezius muscle. You will most likely need the help of another person who, by acting on the stress points, will improve the condition of the muscle, which requires strength.
Sit on a chair, lean against its back and slouch slightly. This will allow the trapezius muscles to relax and make it somewhat easier to feel the tension points in the supraspinatus muscle.
Feel the acromion, a. then follow back along the spine of the scapula. When you reach the free edge of the bone near the spine, move your hand approximately 2.5 cm to the top of the shoulder. Press firmly on the trapezius muscle here to feel the tense and very painful area.
This will be one of the tension points of the supraspinatus muscle. Press on it for 20-30 seconds and you will gradually feel relief. Then, if you move your hand 2.5 cm to the top of the shoulder, you can feel another tense tender point. Influence her in the same way.
Stretch 1: place your hand behind your back at waist level. Grab the wrist of the injured hand with the other hand and gently pull the arm across the waist and then up. Hold this position for 15-20 seconds.
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