How Gymnasts Have Such Big SHOULDERS? (All You Need to Know!)

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How gymnasts have such big and round shoulders?

The secret of the big gymnast shoulders consists of 4 main parts, which I’ll explain in this video, and if you follow these steps, you’ll see similar results!

The first step to get those gymnast shoulders is the preparation.

As I’ve mentioned earlier on the channel, gymnastics training is extremely complex, and the joint preparation is a really important part of the process.

The shoulder joint is a volnurable part of the body, that if you don’t prepare you can get injured pretty quickly.

This is why the building process of the gymnast shoulders starts here with the different scapula and shoulder prehab exercises, that I’ve already talked about in the channel.

Scapula push ups, adductions, depressions, exercises in support. Even though we call these “scapula exercises” the deltoid muscle plays s big role in these movements.

The scapula is a bone which is part of the shoulder joint complex and its mobility, stability and control is really important in terms of shoulder health, and the right execution of the exercises, that’s why we pay more attention to it as a separated area, however these exercises train your delts as well.

Besides these, another important part of the gymnast shoulder preparation is the different exercises with elastic band which directly work the different part of the deltoids, plus the shoulder joint stailizing muscles.

Exercises like this are the shoulder flexions, extensions, circles, lateral raises, rotations etc.

These exercises basically cover all movements of the shoulder joint, strengthening the muscles involved in the movements.

Their intensity depends on the resistance, but in the prehab exercises mainly low or moderate resistance are used with higher reps.

So the mobility and gradual strengthening of the shoulders is an important part, which is not only important in the beginning of the training process but along the whole journey.

This is why I recommend to incorporate the exercises I’ve mentioned in you prehab routine before your upper body workouts.

You can find videos about shoulder and scapula exercises on the channel, or the whole prehab program and routine I’ve mentioned on the link below!

The next building blocks of the round gymnast shoulders are the basics.

No doubt, the shoulders take their part in the basic upper body exercises and gymnasts do these a lot in their strength training.

On the top of that, they have a few unique exercises as you already know in my previous videos I showed you some of them.

What would be the basic exercises?

Push ups, rows, dips, pull-ups and handstand push ups.

From these, the pushing movements work the front delts perfectly and the pulling exercises strengthen the rear delts especially if done right.

And here comes the question for many: but what about the lateral part, the side delts?

This is a reasonable question since it’s pretty hard to hit the side delts directly with bodyweight exercises.

For many people it’s an important question in terms of aestethics, they don’t want to skip that part, actually, they want to target it specifically to look better and bigger.

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Change your life in 90 days with high-end support from a team of experts: https://gymnasticsmethod.team/applica...

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Athletes shown in the video: Sam Mikulak, Jonathan Horton, Jake Dalton, Brandon Wynn, Yuri Van Gelder, Steve Legendre, Thumbnail: Raj Bhavsar