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How to get basketball shoulders

Mark Wahlberg Praises LeBron - Mark Wahlberg Shoulder Workout

Mark Wahlberg would like everyone to know that he's very happy for LeBron James — but also that his upper body is looking really good. Mostly the latter, actually.

In a recent Instagram photo, the 47-year-old actor made like Arnold Schwarzenegger and congratulated the NBA star on moving to the LA Lakers. After all, LeBron going Western Conference of the league means Wahlberg's team — the Boston Celtics — have a better opportunity dominate in the newly LeBron-less East.

"Congrats @kingjames going to the Lakers," he wrote. "@celtics will now run the East for a LONG TIME. #allthewayup"

View full post on Instagram

Of course, the also took the opportunity to show off his ripped arms, torso, and Atlas-like shoulders, posing shirtless on top of a desk. Hey, dude looks good. We can't blame him.

We've talked about how you can work out to develop Marky Mark-level arms and core before — but it takes more than just biceps and abs to look like that. You'll also need to build up a set of boulder-like shoulders, so when it comes time for some absolutely superfluous flexing every muscle on your upper body pops.

You probably already give your shoulders a good amount of attention in your workouts — go-to moves like pullups, upright rows, and presses take care of that — but if you really want to home in on your twin peaks, check out this full routine inspired by another one of our favorite action heroes, Sylvester Stallone, courtesy of trainer Jeremy Scott.

Directions: Perform the exercises below in the order listed.

1. Standing barbell press

4 sets, 8 to 12 reps

2. Standing Arnold press

3 sets, 8 to 12 reps

While Scott recommends the Arnold press, it's important to note that the move features a ton of internal rotation, which could put you at risk of shoulder problems down the road. Sub in an adjusted Y-lateral raise for a safer option. If you're dead set on the Arnolds, use a low weight and make sure you never over-rotate the dumbbells.

3. Dumbbell lateral raise

3 sets, 8 to 12 reps

4. Band press and hold

30 seconds each, 5 minutes total

5. Dumbbell upright row

3 sets, 8 to 12 reps

6. Head-supported reverse fly

3 sets of max reps

7. Loaded carry, various grips

12-minutes continuously

Jordyn Taylor

Jordyn Taylor is the Executive Digital Editor at Men's Health. She is the co-author of 'Best. Sex. Ever.: 200 Frank, Funny & Friendly Answers About Getting It On,' and an adjunct professor at New York University's Arthur L. Carter Journalism Institute. She's covered sex, relationships, health, wellness, and LGBTQ+ issues since 2013, and has previously worked as a reporter and editor at Mic and the New York Observer.

Brett Williams, NASM

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

The Basketball Super Shoulder Power Workout

Question: What’s a basketball player’s secret weapon for finishing at the basket, breaking a screen or winning the post position battle?

Answer: A fully developed set of strong shoulder muscles. (Bonus: You also need to be in great cardiovascular shape, see 8-Week Basketball Off-Season On-Track Conditioning Program.)

Shoulder strength is crucial if you want to dominate in the paint. But too many athletes lack the required tools and workout know-how. The following basketball shoulder workout will develop an intense set of shoulder muscles. Add it into your upper body-training day.

Basketball Shoulder Power Workout 

For each exercise, you will need a weight plate between 10 and 45 pounds.

Less than a year of weightlifting experience: Choose the 10-pound plate.
A year or two years of weight training experience: Choose between 25 and 35 pounds.
Three-plus years: Choose between 35 and 45 pounds.

These are guidelines, not rules. Make your selection based on your strength level. Very few people will be able to do this circuit with 45 pounds.

Before beginning, make sure you’re properly warmed up. (Try the Ultimate Basketball Warm-up.)

Front Raise

Sets/Reps: 2×12

Stand holding the weight in front of your body with both hands
Keep your arms straight; do not bend your elbows
Lift the weight up to shoulder height
Control the weight as you lower it to starting position.

Front Row

Sets/Reps: 2×12

Stand holding the weight in front of your body with both hands, palms facing in, arms straight (hand strength is key for keeping the weight in place)
Keeping the weight close to your body, bend the elbows and pull the weight up toward your chin until your elbows are higher than your shoulders
Control the weight as you lower it to starting position

Single Arm Row

Sets/Reps: 2×12 each arm

Stand with your feet shoulder-width apart, knees slightly bent
Bend over to where your shoulders are parallel to the ground
Gripping the weight with one hand, pull it up, bending our elbow back without twisting at the waist
Control the weight as you lower it to starting position

Shoulder Press

Sets/Reps: 2×12

Stand holding the weight at chest level in front of your body with both hands
Bend your elbows and press the weight directly over the top of your head, fully extending your arms
Control the weight as you lower it to starting position
Be sure to move your head back as the weight comes up to avoid hitting your face, but do not arch your back or lean backward

Now that you have the tools to craft a set of strong shoulders, it’s time to dominate your competition. Read my Dominate the Competition Series:

Part 1: Basketball Strength Training Program
Part 2: Basketball Upper Body Plyometrics
Part 3: Basketball Jump Training
Part 4: In-Season Basketball Strength Training

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Shoulder workout ⇔ Shoulder exercise ⋆ How to swing shoulders ⋆ Shoulder training program

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Shoulder training program

Shoulder workout and calories
Pancakes with chicken and mushrooms 250 kcal	Solution: 30-minute shoulder workout at Gym
Shoulder training and delusions
Myth: Shoulder training is only for men	Reality: for girls, it will help reduce the risk of traumatizing the shoulder joint and improve posture, and for ladies with wide hips, it will make the figure more proportional. Like any workout, it helps speed up your metabolism. Exercise at least once a week for at least 15 minutes

The shoulder is a rather fragile joint that experiences constant stress in everyday life and during strength training. It is easy to disable it. Appropriate training will help strengthen the ligaments and stabilize the shoulder joint, which will reduce the risk of injury. Curly shoulders make the figure more athletic and emphasize the triceps and biceps.

Shoulder training program for beginners and professionals

Speaking of shoulder training, we mean the development of the deltoid muscle. It consists of three bundles:

front,
medium,
rear.

The structure of the deltoid muscle is such that not a single exercise on the shoulders can evenly and simultaneously load all three deltas. This leads to the fact that shoulder training in the gym should consist of 2-3 basic exercises and several isolated ones.

Warm up before starting the main program. To warm up the muscles, you can perform the first set with less weight.

Shoulder Swing: Basic Exercises

The most commonly used basics are:

Standing Barbell Press. Make the barbell grip slightly wider than your shoulders. When lifting it, do not straighten your elbows completely to avoid damaging them.
Bench press sitting (military bench press). The technique is the same, but do it while sitting. With this option, the rear deltas are loaded less than standing.
Barbell pull to the chin. With a narrow grip, the front deltas are worked out more, and with a wide grip, the middle ones.
Arnold Press. It resembles a bench press, but in the starting position, the dumbbells are held in front of you with the help of a reverse grip. During the lifting of the dumbbells, the hands turn 180 degrees.

Shoulder Swing: Isolated Exercises

Be sure to include at least one isolated shoulder exercise in the gym in your training program. Pay attention to the back delta, as it is less involved in the basic exercises than the rest, and its underdevelopment can lead to stoop. 9. Raise the bar only upwards, do not move it forward or backward. When performing, you must be as careful as possible, since this bench press is quite traumatic. Do it in front of a mirror or with an instructor.

Dumbbell/Barbell Front Raise. This exercise on the shoulders in the hall is also performed in the crossover. Another option is to lift dumbbells alternately with each hand. In all cases, do not lift the sports equipment above shoulder level, as the load will go to the trapezius muscles.

Thrust of the lower block on the crossover forward. Technique, as in the previous exercise.

How to pump the middle delt

Use at least one shoulder exercise from the following in each workout:

Standing Dumbbell Raise. Perform the movement slowly. Bend your elbows slightly at the top. Do not rock your body to lift the dumbbells.
Sitting dumbbell mahi. Safety precautions similar to the previous exercise.
Mahi using simulators. A crossover or other side swing trainer will do.

How to pump up the rear delt

When training the rear delt, do not chase the weight of the dumbbells. Pay more attention to technique, this will help to avoid injuries and work out the muscles well.

Incline dumbbell side raise. To avoid injury, keep your back straight and slightly arch your lower back.
Dumbbell row lying on the stomach. Lie on your stomach on a bench or horizontal bar and lift dumbbells. At the top, bend your elbows at an angle of 90 degrees.
Reverse dilutions. The rear deltas and upper back muscles are trained. For safety, keep your back straight at all times. Pick a weight that allows you to get your elbows behind your back.

Shoulder Features

A few tips on how to train:

Work each delt with 1-3 exercises. Keep in mind that basic exercises do not fully engage all the beams, so be sure to add isolation exercises.
Training should not be everyday, because the muscles will not have time to recover.
Always warm up. Even if it's a leg + shoulder workout, try to warm up your whole body a bit.
Do not jerk sports equipment, do it slowly. So you increase the effectiveness of the exercise, avoid unnecessary hesitation and injury.
For split training, a joint leg + shoulder workout is suitable. With this approach, first swing the bottom, and then the top.
Increase the weight of dumbbells and barbells gradually.

FAQ:

As a girl, I don't need broad shoulders. Working out in the gym won't make them pumped?

You won't get broad-shouldered if you don't overdo it. To keep in good shape, do basic and isolation exercises once a week. This is enough, since the deltoid muscle is also involved during the pumping of other muscles.

What to do with deltoid muscle strength?

Take a break from your workout and let your muscles recover. The massage and contrast shower will speed up the process. You can train other muscle groups and perform a warm-up that does not burden the shoulders. Krepatura can occur due to excessive load or after a break in classes.

How often should I train my shoulders to build muscle?

To gain muscle mass, they go to the gym 3-4 times a week. If you are doing a split, then training shoulders for mass should take place once a week. You can do them more often if each delta is worked out on a different day.

Is it possible to achieve beautiful shoulders without changing the diet?

Nutrition plays an important role in both weight gain and weight loss. If you regularly have a calorie surplus that exceeds your energy expenditure in training, you will not be able to achieve results. And all the "sweets" eaten will turn into body fat.

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Exercises for basketball players, basketball trainings in the gym and on the court

Every year we have the brightest event in the basketball world - the playoffs of the United Basketball League. We invite you to familiarize yourself with the training of the world's top basketball players!

Athletes are already actively preparing for the upcoming matches and getting into better shape. What do you need to know, how exactly the basketball players of the International United League train?

To do this, we turned to Evgeny Burin, who previously worked with the Russian men's basketball team, and now is responsible for the general physical training of athletes of the Nizhny Novgorod basketball club.

ADIDAS Cycle - Self Improvement. Basketball

The program of the video cycle consists of 10 lessons to improve the various qualities of basketball players. As part of the project, Evgeny Burin reveals his professional secrets.

Lesson 1. Exercises for the development of back muscles

This is the first workout in the adidas Self Improvement Basketball series. As part of the project, Evgeny Burin, physical training coach of the Nizhny Novgorod basketball club, reveals his professional secrets.

Without a strong back one cannot imagine a healthy person, let alone an athlete. This is all the more important for a basketball player who has to jump and land many times in the game, push and push through the defense. In this video, Evgeny Burin gives exercises that help professional basketball players to have a strong back.

Lesson 2. Legs

This is the second workout in the adidas Self Improvement Basketball series.

A basketball player needs strong legs not only to score balls or just jump above everyone else. Legs - this is the main thing due to which the player defends himself and is on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player.

Lesson 3. Chest muscles

There are a lot of exercises for developing chest muscles. Which of them can be used so as not to get the opposite effect, enslavement and loss of mobility, you will find in this lesson. Evgeny Burin gives special exercises that professional basketball players use.

Find the right chest workout for you, just like Euroleague basketball players do.

According to Evgeny Burin, push-ups are one of the most effective exercises for chest muscles. To complicate the exercise, Eugene suggests using weights (dumbbells) and performing various types of push-ups with them: with lifting and with rotation.

To activate different muscle groups, you can take a different position relative to the fitball - it can be under the lumbar part of the back or in the area of the shoulder blades.

Lesson 4. Shoulders, arms. Balance cushion

Some may think that it is very important for a basketball player to have pumped up arms and wide shoulders. But even here you can not concentrate on one thing. Trainer Evgeny Burin tells how, while working on these muscles, at the same time develop the whole body.

Lesson 5. Complex exercises

What can a basketball player take from weightlifting? Yes, at least the classic exercises - a jerk and a push. Evgeny Burin tells how to use them to the maximum benefit for the player.

Lesson 6. Balance and coordination exercises

A basketball player must certainly have a strong and enduring body. But coordination of movements, the ability to land and correctly distribute forces during contact are also absolutely necessary qualities for a player. The trainer offers some simple but very effective exercises.

Exercises for basketball players of the VTB United League offered by Evgeny Burin seem familiar to you only at first glance:

I add the principle of unstable balance to my workouts. This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball.

Lesson 7. Tricky rubber bands

Balance exercises are much more effective when you use resistance. Ordinary rubber expanders are a great help in the work of a fitness trainer.

Lesson 8. Ball out of play

Basketball players may use the ball for other than its intended purpose. With the help of the coach's advice, the most ordinary balls turn into effective simulators.

Lesson 9. Speed endurance. Running exercises

In preparation for the 2007 European Championship, the Russian national basketball team did not run a single cross. Why would an athlete performing on a 28-meter long track run 5 or 10 kilometers in training? Evgeny Burin tells how to make running work really effective.

Lesson 10. Training principles

In the 10th final video Evgeny Burin gives the most important tips. How is work organized in the pre-season? How to distribute loads during the season? How to make sure that the work with the bar does not interfere with the game? How to use the exercises that you have learned from previous editions? You will find all the answers in this lesson.

How to get basketball shoulders

Mark Wahlberg Praises LeBron - Mark Wahlberg Shoulder Workout