Dear friends, welcome to my blog! Today I would like to talk about shoulder exercises on the horizontal bar. Tell you how you can achieve significant results in the development of the shoulders by doing without dumbbells and simulators!

Many young guys want to have a pumped up and functional body, but not always and not everyone has the opportunity to attend gym. There are settlements where there may be no “rocking chairs” at all. And what to do in this case, is it really possible to forget about a dream?

Do not despair, there is a way out of any situation! In all equipped, and sometimes not even equipped courtyards, there is such a projectile of two pillars and a crossbar, called a horizontal bar. And now he will be the very way out of the situation, because it is known that with the help of the crossbar it is quite possible to build a muscular body and many well-known street workouts confirm this!

But today we will not cover the training of all muscle groups, but will focus only on the shoulders, since at first glance it may seem that it will not be possible to load the shoulders on the horizontal bar, but this is not at all the case!

To better understand how you can load the shoulders on the horizontal bar, let's get acquainted with their functional purpose. The muscles of the shoulder, or as they are also called deltas, are divided into three bundles, these are the anterior, middle (lateral), and posterior. They can work both together and separately.

Front beam. Participates in the lateral abduction of the arm, while if the palms turn up. Also assists the pectoral muscles when performing pressing movements.

Medium beam. Participates in the lateral abduction of the arm, while, if the palms are turned down, as well as in the horizontal abduction when the palms are rotated up.

Rear beam. Participates in horizontal extension of the arms, that is, when you raise your straight arms in front of you and want to take them back. It also assists the back muscles during traction movements.

This information will be quite enough for us to determine what movements on the horizontal bar will help us load the deltas. And in order to unleash the full potential of yard shells, I would advise you to also practice on the uneven bars. As a rule, on sports grounds these two projectiles are adjacent.

As with any sport, the result will come only if you systematically approach training. That is, you should have a clear plan, following which you will train daily, increase the load in training, eat right, observe sleep and rest.

1. Thorough warm-up and cool-down, as the shoulder joint is involved in the exercises on the horizontal bar, which is very vulnerable
2. Perform exercises without jerking, under control and with correct technique, to understand which video and photo will help you
3. Use special training gloves, this is not necessary, but if you do not need corns, then it is advisable
4. Do not jump off the horizontal bar, go down gently and slowly so as not to harm the spine

Shoulder Exercises

And so we are approaching the practical implementation of the acquired knowledge. And what such useful we can extract from the information received above?! And here's what:

The front bundle of deltas, as we found out, is involved in pressing movements, therefore, bars can be used to pump it.

The rear bundle of deltas assists the back muscles in traction exercises, so that it.

It is more difficult with the middle beam, since it does not particularly participate in traction or pressing movements (upward presses are not considered now, since they are unlikely to be reproduced on the considered shells), but it is important for us to load it, since it is he who can make the shoulders wider . It is known from experience that when pulling up wide grip, as well as horizontal pull-ups, it is possible to use the middle beam.

Let's go directly to the training plan.

• To warm up, you can do push-ups when the body is slightly tilted forward, the elbows are slightly laid apart. Do 3-4 sets of 10-12 reps
• Wide grip pull-ups

Grasp the bar with an overhand grip wider than shoulder width. When moving up, try to touch the crossbar with the top of your chest. Focus on your deltas, and specifically on the middle beam. Do 3-4 sets of 8-12 reps

• Hanging horizontal pull-ups.

For such pull-ups, it is better to find a horizontal bar lower, since in this exercise your feet should rest on the ground with your heels, and your body should be at a slight angle to the surface, with your back down. The grip is straight, slightly wider than the shoulders.

If there was no low horizontal bar, then you can tie two strong ropes or towels to the crossbar and grab them when doing the exercise. You should position yourself under the projectile so that when pulling up, the middle of your chest touches the crossbar, while pulling your elbows to the sides, your back must be straightened into a string. It is also necessary to focus on the work of the middle delta. Do 3-4 sets of 8-12 reps.

• Pull-ups tight reverse grip.

When performing this exercise, try to reach for the crossbar with the bottom of your chest, for this you need to bend your back a little and tilt your body back a little. The back beam is activated. Do 2-3 sets of 8-12 reps.

• Pull-ups with a narrow straight grip.

In this exercise, unlike the previous one, it is necessary to spread the elbows to the sides, so you can emphasize the load on the rear bundles of the deltas. Do 2-3 sets of 8-10 reps.

Our middle and rear beams have received their portion of the load, but what about the front? And we will not bypass it. To pump the front beam, we will use the bars, there is one good movement here - push-ups on the bars.

Now let's move on to pumping the deltas. To do this, in the starting position (when the arms are straightened), tilt upper part body forward so that your torso is at a 20-30 degree angle to the floor. The arms will also have to be bent, and the elbows pressed to the body. Legs can be tucked under you to shift the center of gravity closer to the shoulder girdle.

When you take the desired position, start push-ups, but do not straighten your arms to the end. Let me tell you, this exercise is not easy! Do 3-4 sets of 6-10 reps.

On this, you can complete the pumping of the deltas and run home if you worked out on the site to eat carbohydrates and proteins,.

And the most important thing

The positive impact of the horizontal bar on health and physical condition, with the right approach, cannot be underestimated. But remember that discipline is important in any business, only then there will be a result!

On this I say goodbye to you, but not for long, and you, in turn, subscribe to the news of the site and invite your friends. See you soon.

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If nature has not rewarded you with beautiful and broad shoulders, do not despair, because everything can be fixed. To do this, you need to regularly play sports, doing exercises to pump the trapezoid and deltoid. Many are interested in how to build shoulders on the horizontal bar and parallel bars, since these are the most affordable simulators that are in almost every yard. Today you can buy a horizontal bar for home use. Such a simulator is very compact, it is easy to assemble and disassemble. Results can be seen in a few months.

How to build shoulders on the horizontal bar - the benefits and rules of training

The effect of pull-ups is almost identical to the bench press, since the same movements are performed. During this exercise, the elbows move through the sides, and this is exactly what they do. deltoid muscles. It is important to ensure that the amplitude is maximum. Pull-ups on the horizontal bar and uneven bars are a basic exercise for the shoulders, which allows you to involve several muscles in the work.

To get the shoulders good load, it is necessary to pull up not to the chin, but to touch the crossbar top chest, while the elbows should be lowered as low as possible. It is necessary to move while doing pull-ups smoothly without jerking. The same time should be spent on the ascent and descent. The body should be tense and not sway. As you go up, exhale, and when you go down, inhale.

How to pump up broad shoulders on the horizontal bar?

During the exercise, the front delta is involved, the main function of which is to bend the shoulder. When the shoulders are parallel to the floor, the delta is in maximum tension. For pumping these muscles, the following pull-up options are considered the most effective:

1. Medium grip. Grasp the bar with your hands and hang, arching your back. Bend your legs at the knees and cross them. Pulling up, bring the shoulder blades together. Raise your body until the top of your chest touches the horizontal bar. Going down, you need to fully straighten your arms, which will allow the spinal muscles to stretch well.
2. Partial pull-up with medium reverse grip. This shoulder exercise on the horizontal bar is performed from the same starting position as in the previous version. You need to raise the body to the middle of the amplitude, where you fix the body and bend the forearms. The task is to guide the collarbones to the crossbar. Maximum load delta gets when the body lingers at a point and the forearms are parallel to the floor.

In order to train the rear delt, it is necessary to perform pull-ups with a narrow reverse grip. Starting position does not change. Rising up, it is necessary to reduce the shoulder blades, and direct the shoulders back. The goal is to touch the bar with your lower chest. It is recommended to look at the hands.

To understand how to pump up your shoulders with the help of a horizontal bar, you should also find out which option is suitable for pumping a trapezoid. For this purpose, it is worth performing pull-ups with a wide grip to the chest and behind the head. Let's look at the technique for performing both options:

1. Pull-ups to the chest. The initial position does not change, and the horizontal bar must be covered with a wide grip. Rising, do not strain the biceps, try to make an effort with the muscles of the back. Pull your shoulder blades together and aim to touch the bar with your upper chest. In this case, it is recommended to look upwards. It is important that the shoulder blades look at the floor.
2. Head pull-ups. Unlike the above options, the legs must be straightened and they must form one line with the body. You don't need to arch your back. Raise yourself so that the bar is behind your head. In addition, you need to control that the elbows look at the floor.

It is quite natural to want to increase your own muscle mass, because this is not only beauty, but also strength. Many men dream of having developed, broad shoulders. It is unlikely that anyone is ready to give up the spectacular relief on their hands. All these desires can be easily translated into reality - for this it is enough basic exercises and pull-ups, involving different muscle groups.

Training will be productive only when a person understands which specific muscles need to be developed in order to achieve a certain result. The shoulders will be strong and wide if each muscle bundle is carefully trained. Let us analyze in more detail the types of exercises for each set of muscles.

deltoids

Colloquially, the deltoid muscle is simply called the delta. It is located directly on the surface of the shoulder, it is she who forms its contour. As already mentioned, in the process of pulling up, various muscle groups of the shoulders work effectively, while the deltas play a supporting role in this process. Regardless of how the pull-up is done, the deltas work - this is a fact.

The stress point, the extreme, is reached when the athlete is in the middle of the exercise (we are talking about pulling up). It is important that the shoulders are parallel to the ground. That is, it is not at all necessary to perform some exercises specifically for the delta in order to expand the shoulders on the horizontal bar - pull-ups are quite enough for this (and even then - with incomplete amplitude) - then the body will work by natural inertia.

Trapezius muscles

Many are wondering - where did this name come from? In fact, everything is logical: this muscle group has a triangular shape. If you pay attention to both muscles at once, outwardly they strongly resemble a geometric trapezoid figure, hence their name. It is said above that the deltas will swing with ordinary pull-ups on the horizontal bar. With trapezes, everything is different - they need to be given more space in the training plan.

How to pump up a trapezoid on a horizontal bar?

When the turnstile is engaged on the crossbar, during the classes, almost all the basic work is carried out precisely by the trapezius muscles. You can quickly achieve a positive result here if you know some tricks. For example, it is worth using a wide grip during classes. And you can pull yourself up in two ways, each of which has its own advantages and disadvantages:

• Pull-ups to the chest

In this case, the starting position is traditional. To get the right grip, imagine that you need to lift the barbell, while you are in a prone position. Hands are widely spaced - at a similar distance you need to put them when pulling up. When an athlete performs an exercise, it is important to try not to put weight on the biceps. It will be difficult, but you need to pull yourself up only with the help of the trapezius muscles.

How to feel if everything is done correctly? If you manage to reduce the shoulder blades, then the exercise is performed as it should. When moving up during pull-ups, you should try to bring the upper thoracic region to the bar. The gaze is directed upward. Pay attention to the position of the elbows: they should look down.

• Wide grip pull-ups

Here, the athlete needs to take a completely different starting position. You don't need to cross or bend your legs. Perfect option: absolutely straight body, fully extended legs - this will help to achieve good results quickly enough.

Back bending is not allowed. Now you can pull up. If in a normal situation the horizontal bar is in front of the athlete’s face, this time it’s different - the bar should go behind the head. Often, in the process of performing such an exercise, athletes get injured - this happens because people do not follow the position of the elbows and head. Elbows should be turned exclusively down - there can be no other options!

When a person pulls up using a wide grip, not only the trapezius muscles work - round dorsal muscles also in business.

Thus, now you are aware of all the basic exercises with which the horizontal bar will help pump up the trapezoid. How effective all this will be depends on the turnstile. All exercises must be performed correctly - the technique for performing the elements is very important, pull-ups are no exception to this rule.

Performing exercises: elementary basic rules

1. You can’t throw the body: jerks often lead to injuries, in addition, because of them, the effectiveness of the entire exercise is reduced;
2. It is necessary not only to raise the body smoothly, but also to lower it. In other words, the descent and ascent take approximately the same time;
3. Energy should not be spent on swinging on the crossbar - there will still be no benefit from this in these exercises;
4. Breathing should be controlled - it should be even. A person exhales when he rises, when he falls, he inhales. A set of air is produced at the moment when the muscles are relaxed.

How to train to build shoulders

With the help of all the exercises mentioned above, you can maintain own body in a good shape. But the task was different: initially we wanted to expand the shoulders on the horizontal bar.

To achieve the desired result, it is not enough to periodically pull up on the horizontal bar. Training must be systematic. Constant work on the body is important: that is, classes are carried out not at will, but in accordance with the regimen: two or three times a week, no less. Common Mistake beginners: they demonstrate strength, but they don’t think about rest at all. Such people quickly run out of steam, because the exercises instantly become completely impossible. That is, sports should be correctly alternated with rest - only in this situation the result will be excellent. The fact is that respite is exactly the same part of the workout, which cannot be ignored. Muscles at such moments are restored, therefore, they grow - which was required initially.

When pain is felt in the muscles, this is a symptom of the presence of fiber ruptures in them. What result can be obtained from a body that suffers? No need to exhaust yourself: one day spent on the restoration of muscles is not lost time, this is a period that allows you to consolidate the result.

One approach includes up to a dozen repetitions. For training, it is better to do no more than four cycles. However, this advice– a solution for athletes who already have enough experience. Beginning athletes must feel their body and their own capabilities, feel the body and its limits. Let today it is possible to complete only 1 set - but everything will be of high quality. The next time the indicator will grow - you don’t have to worry about this. Between sets, you should definitely rest: a few minutes is enough. New Approach involves a certain increase in the load: not only in quantitative terms, but also in qualitative terms.

In this article we will talk about how to make the shoulders wider. What are the best exercises to do? Which is better: bench press or swing? Why do many beginners fail to build voluminous deltas? Read on for this and more.

Delta

The muscles of the shoulders consist of 3 bundles: anterior, middle and posterior. Of course, for a qualitative study of each of them, you need your own approach from the point of view of the right exercises. Powerful deltas are a fundamental condition for success in the volumetric development of all the muscles of the body. Why? It's all about human anatomy. For example, the front bundle of deltas is always involved in the bench press on an equal footing with pectoral muscles, and the back, together with the widest, participates in traction. In the event that the deltas turn out to be weak, one should not expect gigantic power achievements. Next, we will talk in more detail about the most effective exercises that will help you maximize the development of all 3 bundles of the deltoid muscles.

Bench press sitting / standing

The seated/standing barbell press is one of the basic exercises in bodybuilding. By doing it, you affect the entire shoulder girdle, triceps and some muscles of the upper back. If you are doing this exercise from behind your head, then you can limit the amplitude to 20-30 cm, performing a large number of repetitions (15-30). Thus, the load on the joints is reduced, and the muscle load time is also increased to the optimal 30 seconds. It is worth noting that this form of execution affects the middle bundle of deltas more strongly, and not the front one, as happens with the classic exercise. How to make shoulders wider? Many trainers and experts argue that it is the bench exercises that develop the shoulders to the maximum, while swings and thrusts only strengthen and develop strength potential.

Seated/Standing Dumbbell Press

The dumbbell press is a great alternative to the above exercise, which is quite difficult to perform with proper technique. It is worth noting that this movement has a number of advantages over the barbell press, which we will write out in separate subparagraphs.

• during this exercise, your hands are more comfortable and safer relative to each other, which greatly reduces the risk of injury;
• the dumbbell press has a more targeted effect on the middle beam of the deltas due to the lack of a bar.

Remember that this exercise is very effective for the progressive development of the deltoid muscles, but it must be performed with proper technique.

Mahi dumbbells

Dumbbell swings allow you to "target" your deltas. In the first months of training, this exercise cannot be performed correctly by most beginners, although in fact it is one of the most effective ways"finish off" the deltas after heavy basic exercises. In the hall you can see 3 versions of swings:

• front;
• medium;
• back.

Lifting dumbbells in front of you best develops the front deltas. Typically, the execution this exercise not necessary, as the front beam works with any type of pull and press. If you still want to make this part of the delta more voluminous, then using light weights in parallel with a high number of repetitions will be the best option for such training.

The middle beam is best loaded with swings through the sides. However, remember: firstly, it is desirable to lower the shoulders down in order to exclude the trapezoid from work. Secondly, tilt the body forward a little, making the exercise easier. Third, while moving, try to keep your elbows slightly above your wrists.

Finally, in order to pump the back beam, perform the exercise in the same way as the previous option, but do a lower forward bend.

Which is better: presses or swings?

How to build broad shoulders? Of course, you need regular training and adherence to the regime. However, which exercises to focus more attention on? Now let's try to explain.

To develop really voluminous deltas, you need to do heavy basic exercises, because they make it possible to use the principle of load progression. Of course, that such exercises primarily include all kinds of presses. If we talk about swings with dumbbells, then, of course, they load your shoulders more "targeted", but the lack of significant progression in weights does not allow you to gain muscle mass and strength. However, light exercises allow you to “hammer” your muscles at the end of the workout, and therefore it would be foolish to neglect the swings. Finally, we should not forget the fact that there is a direct relationship between training weights in basic and isolating exercises. This means that when lifting heavier weights in basic movements, you will overcome heavy weights in isolation. Although in the opposite case, this is impossible.

Does this mean dumbbell swings are useless?

Not really. At an advanced level of training, swings allow you to more accentuate one or another part of the delta, which is noticeably behind the others. Despite this, in other aspects they are significantly inferior to pulls and benches on several counts. First, by doing isolated exercise, we expose ourselves to great danger due to the complex structure of our shoulder joints. Secondly, it practically does not give the muscles additional strength and volume. For these reasons, more effective training there will be an initial performance of heavy basic exercises, after which they can simply be “finished off” with swings.

Pull to the chin

How to make shoulders wider? The answer is simple - do pulls. As a rule, most beginner "muscles" neglect this exercise, making a huge mistake. For bodybuilders, this is one of the most useful exercises, because it remarkably develops the width of the shoulders. You already know that deltas consist of 3 beams, however, many athletes, as a rule, are only interested in the middle beam, which gives that very width. They are trying to develop it as much as possible, "killing" it with countless approaches. Since each of the beams does its job (the front and part of the middle beam perform the pressing functions, and the other part of the middle and rear beams perform traction), uneven development of the shoulders is often observed, where the front delta occupies the dominant position, followed by the "retarded" middle and back. What conclusion can be drawn? If you want really wide shoulders (the photo below shows them), you need to do deadlifts.

One of the best exercises there will be a pull to the chin. It is much more effective than standard swings, because you can take heavy weights and reduce the level of injury to a minimum. In general, each of the above exercises is useful in its own way. All you need is to build the right training program which will give you impressive results. And they are needed by all the jocks, because narrow hips, broad shoulders and voluminous arms are the standard of the male body.

Shoulder exercises on the horizontal bar

Pull-ups are not specialized exercises for the development of the deltoid muscles, but almost all of their types make the shoulder muscles work. In terms of efficiency the best views pull-ups to strengthen the deltoid can be called the following:

1. Pull-ups with a medium straight grip. The most standard movement that affects the front deltas.
2. Partial pull-up with medium reverse grip. Its implementation duplicates the previous view, however, in our case, it is necessary to fix the body, reaching the average amplitude. The front and middle deltas work great in this exercise.
3. The back of the delta is tensed only when pulling up with a narrow reverse grip. You can see the movement in action in the photo below.

On this, perhaps, everything. All other types of exercises to a greater extent affect the muscles of the back, trapezoid and the like.

Workout

How to become broad in the shoulders? Of course, it is necessary to draw up a competent and effective program workouts. For beginners, it will be enough to perform 2 exercises per workout:

• bench press standing (2 warm-up sets + 3-4 × 6-12);
• barbell row to the chin (1 warm-up + 3-4 × 6-12).

For a more advanced level add the following exercises strengthening deltas:

• dumbbell swings (1 warm-up + 3-4 × 6-12);
• swings in an incline (1 warm-up + 3-4 × 6-12).

By performing these exercises, you will really be able to pump the deltas to the maximum, increasing them in volume and strength capabilities. If you are a fan of street training, then follow the following program:

• pull-ups with a narrow reverse grip (5 sets with a gradual progression in the number of repetitions).
• partial pull-up with an average reverse grip (5 sets with a gradual decrease in the number of repetitions).

Summarizing all of the above, we can draw several conclusions:

• deltas are very "gentle" muscles that are easy to injure;
• deltas perform 2 types of movements: traction + bench;
• the best exercises for deltas can be considered bench / standing barbell presses and barbell rows to the chin;
• swings perform a secondary role of "finishing" exercises;
• bench press exercises affect the middle and front bundles of the deltas more;
• traction develops the rear hemisphere of the deltas.

Well, we hope that we have answered your main questions about how to make your shoulders wider, what exercises to train deltas and the like. Good luck in the gym!

The horizontal bar can be safely called a universal inventory. With its help at home, men can not only pump up their shoulders, but also change their entire figure.

Shoulder training on the horizontal bar at home includes the deltoid and trapezius muscles. Broad shoulders will protect the athlete from spinal injuries and cervical. Men will gain the correct posture, visually increase the top of their torso.

Shoulder exercises on the horizontal bar and uneven bars

Pull-up variations allow men to control the distribution of the load on various muscles. To effectively pump muscles shoulder girdle We recommend that you perform a comprehensive shoulder workout on the horizontal bar and uneven bars. Use weights for maximum results.

Shoulder bar workout program

Exercises	Sets	Reps/Time
	3	8-12
	3	8-12
	3	8-12
	3	8-12
	3	8-12

Performance:

1. Grasp the horizontal bar so that your palms look forward. The distance between the palms should correspond to the width of the shoulders. Pull your legs under you. The back should bend a little.
2. Pull up. Bring your shoulder blades together. The top of the sternum should touch the bar.
3. Straighten your arms fully as you return to the starting position.

Pull-ups with a narrow reverse grip [video]

Technique:

1. Grab the crossbar. Keep a small distance between the palms. Point your palms towards you. Hands should be close to each other. Control your posture. Look at your hands.
2. When lifting the body, try to take your shoulders back, bring your shoulder blades together. Touch the crossbar bottom sternum.

Performance:

1. Hang on the horizontal bar. The arms are slightly bent, located shoulder-width apart (possibly narrower). The palms are turned towards you. Keep your posture straight. Cross your legs to avoid swaying.
2. Pull up until your chin is above your palms. Stay in this position for a few seconds. Return to starting position.

Pull-ups on the horizontal bar with a wide grip to the chest [video]

Technique:

1. Hang on the horizontal bar. Bend slightly. Bend your legs at the knee joints. Fix them. The palms on the crossbar should be placed at the maximum distance from each other.
2. Rise up by pulling your upper chest towards the bar. Look exclusively up. Elbows pointing down.

Performance:

1. Get into the starting position by grasping the bar with a wide grip. The back and legs remain straight. Lower your head forward. Keep track of its location throughout the pull-up.
2. Pull yourself up so that your head is in front of the bar. When moving, the elbows are directed towards the floor.

Number of sets and repetitions

It is recommended to start with 8 repetitions in 3 sets of exercises. Gradually increase these numbers as you level up your physical training. The break between sets should be 2 minutes. Practice 3 times a week. First of all, follow the technique for performing the complex for pumping up the shoulders. Don't overstress. Give your muscles time to recover.

How to swing shoulders on uneven bars: exercise

In addition to the pull-ups on the bar, it will be useful to do a bench press for the shoulders.

The work involves the deltoid muscles, triceps and chest muscles. Inexperienced athletes should resort to insurance. Men who are more prepared for loads can use additional weight: put on a belt with a load.

Performance:

1. Fix on the bars. The weight of the body will fall on the arms straightened along the torso.
2. Bend your elbows. Slowly lean forward. Keep your elbows out to the sides as you move. Stop for a while when you feel tension in your chest muscles.
3. Return to the starting position along the same path. Do 8 reps in 4 sets.

• Warm up before doing the complex effective exercises. At the end of the session, stretch, take a warm shower. All this will protect the shoulder joints.
• Make all movements smoothly. Focus on technique.
• If you want to avoid blisters, wear training gloves.
• Slowly lower yourself off the bar. Otherwise, there is a risk of damaging the spine.
• Approach training systematically. Perform exercises on the horizontal bar regularly, gradually progress the load. Pay attention to sleep patterns.
• When moving, focus on muscle tension.
• Pull up on the exhale. Lower by inhaling.
• The descent time must be equal to the ascent time.

Preparing for classes

• For training at home, men need to purchase a Swedish wall with a horizontal bar or install a crossbar in the doorway.
• Sports gloves will save the athlete from calluses. Also try using talcum powder on your hands.
• Prepare weights to be able to progress the load on the shoulders for maximum effect.
• The horizontal bar should be securely fastened. Its downward deflection is not allowed.
• Use various options grip for training: direct, reverse, intermediate.
• To increase volume muscle mass use weighting. Put a backpack with additional weight on your shoulders. For drying, do more reps, do not use weights.

We swing the deltoid muscles on the horizontal bar

1. For the load on the deltas, it is better to do partial pull-ups as many times as you can. It is recommended to do 3 sets. Remember to take a break between sets.
2. Second exercise - straight grip pull-ups do the maximum number of times. The result will be noticeable within a month.

How to load the trapezius muscles on the crossbar?

Muscles need to be trained slowly. Avoid sudden movements. Perform exercises with a full range of motion.

1. Do the maximum number of pull-ups with a wide grip, wide pull-ups behind the head. To shift the emphasis from the hands to the trapezoid will help deflection in the lower back.
2. To work on the target muscle group, stay in the selected position for a few seconds.

Diet

Eat nutritiously and properly to achieve a decent result. Choose natural products. Give preference to chicken meat, nuts. Eliminate sweet and starchy foods from your diet. Drink as much pure water as possible. Don't overeat. Eat small.