12 strength training exercises for the chest

    Shoulder muscles (deltoids) are important to work for those who wish to have developed shoulders, straight and therefore a middle and an important stature.
To beef up his shoulders, it is imperative to organize its program and exercises.
1- Work the muscles of the rotator cuff

The first thing to do to properly develop his shoulders is to work the muscles of the rotator cuff. Although less visible (and therefore often neglected), these muscles are essential to stabilize the shoulder.

To properly work them, you can perform a specific exercise, L-Fly, which requires no equipment other than a dumbbell.

     * Lie on the side is with a dumbbell in your left hand.
     * Your left elbow close to the body and bent at 90 °, it holds the dumbbell up to the navel.
     * Without taking off the elbow of the body, make a rotation of the arm by moving the dumbbell to your chest (your left arm is placed parallel to the ground at the end of movement).
     * Come back to the initial position by controlling the movement downhill.
     * This movement is to achieve a score of times with light weights.

Note: It can also serve as warm-up exercise. 
2-  Beef up the rear part of the shoulders

To work more specifically the rear portion of the shoulders (to balance the force and volume of the shoulders while improving posture), you can practice "side elevations bust leaning" or more poetically: the bird.

This exercise is carried out using a pair of dumbbells.
Starting position

     * Stand upright, leaning forward, chest horizontally.
     * Slightly arch your back throughout the year, even slightly bend the knees to reduce tensions and ensure your stability.
     * Take a lightly loaded dumbbell in each hand, arms hanging down to the floor, palms facing (neutral grip). 
Exercise

     * Breathe in, hold your breath.
     * At the same time, raise your arms extended laterally as high as possible (ideally above your back).
     * Exhale bringing arms into position.

variants

     * The same exercise can be done on a sufficiently high elevated bench to dangle your arms without they touch the floor (especially if you have trouble maintaining the standing position, horizontally bust).
     * It may also be carried out on an inclined bench.
     * It can also be done using two pulleys placed face to face we shall haul laterally. 
3- Make side elevations 
   Lateral raises are exercises that specifically target the deltoid muscles. They are very simple to implement and require only a pair of dumbbells:
* Stand in a lightly loaded dumbbell in each hand.
* Raise the arms sideways, arms slightly bent (or stretched or bent).
* Inhale before initiating the movement, hold your breath and contract.
     * Exhale on the way down.

To do the exercise, focus your attention on the elbows: looking for more to lift them as hands.

Note: Be careful not to give jolts to the back.

   To complicate the exercise, you do not have to increase the load, but simply to maintain the height position for a second before falling.
4- Make developed 

The military developed

This is to stimulate the deltoids lifting heavy loads.

     * Stand with your legs slightly bent.
     * Provide yourself with a barbell loaded that you will under the chin with a greater width than the shoulders.
     * Lift the bar above you (without going to lock your elbows) while exhaling.
     * Breathe in the descent phase.

Note: this exercise should preferably be performed by experienced practitioners.

The developed neck

Exercise is the same except that the bar goes down to the neck rather than under the chin.

Note: Consider your own abilities down more or less down the bar and do not realize bending of excessive neck when the bar reaches the neck.

This exercise can be performed using a guided bar to be better controlled.
5- Perform rowings 
The vertical rowing is very effective to tone the shoulders, but it is difficult to perform well.

Starting position

     * Stand up holding a barbell at shoulder width apart, palms facing you.
     * Hold out your lower back and abdominal muscles to avoid shift to the fiscal year.
Exercise

     * Breathing then blocking your breathing, the tow bar up always keeping the elbows higher than the hands (make sure to lift the elbows, not hands).
     * Replace the bar under your chin by having to maintain the closest possible to the body.
     * Go back down the bar in the initial position while exhaling.

Note: You can pull your elbows back once at the top position.
6- Swim front crawl 
 Note that the crawl is a great way to build muscles shoulders.