Every man wants to have wide, pumped up shoulders. After all, they largely determine the beauty of the male figure. In this article, we’ll talk about how to make your shoulders wider.
So, the muscle that forms the shoulder is called the deltoid and consists of three bundles: anterior, middle and posterior. The width and volume of the shoulder is formed mainly by the front and middle bundle. But you shouldn’t forget about the back delta either, because the true beauty is in harmonious development.
The basic exercise for training the front beam is the bench press from the chest while standing or sitting . Moreover, the wider the grip, the more load falls on the middle beam. But you shouldn’t take it too broadly. The standard grip width is slightly wider than the shoulders. The main exercise for working out the middle beam of the delta is a wide grip barbell press from behind the head .
So if you want to make your shoulders massive, then at least one of these two exercises must be present in your training. It’s a good option when these two exercises are performed in the same workout, and they go right after each other.
Now about swinging dumbbells. No shoulder workout is complete without them. While swings are not basic exercises, they allow you to build your shoulder from all sides. Swings to the sides in a slope – the back delta, swings to the sides – the middle delta, swings forward – the front delta. These exercises can also be combined to make a superset out of them. Let’s say – swings in a slope, then immediately to the sides while standing and then swing forward. Thus, in one approach, you will work the entire shoulder. But remember, these exercises are very sensitive to incorrect technique, and you shouldn’t chase weights to the detriment of correct performance. You should do at least 8-10 reps.
A good exercise for developing front delts is the Arnold Press (video below). It allows you to work out the front delta more due to the fact that due to the turn of the hand at the bottom it stretches the shoulders better.
For good pumping of the front deltas, you can use an option such as a superset of a standing barbell press from the chest and broaches to the chin . For training medium deltas, this will be a superset of a barbell press from behind the head with a wide grip and swinging dumbbells to the sides .
There is also such an option (for those who like to get distorted), like swinging the dumbbells forward but with a turn of the hand. That is, in the upper phase, the hands are unfolded (supinated) with palms up. This puts stress on the inside of the anterior delta (the one closest to the chest). A similar exercise is swinging the bar forward with a bottom grip.
Don’t forget that the back delta also works in chin-ups and overhead pulleys. And also in various bent-over rows.
How to build shoulders – exercises and techniquesEvery man wants to have wide, pumped up shoulders. After all, they largely determine the beauty of the male figure. In this article, we’ll talk about how to make your shoulders wider.
So, the muscle that forms the shoulder is called the deltoid and consists of three bundles: anterior, middle and posterior. The width and volume of the shoulder is formed mainly by the front and middle bundle. But you shouldn’t forget about the back delta either, because the true beauty is in harmonious development.
The basic exercise for training the front beam is the bench press from the chest while standing or sitting . Moreover, the wider the grip, the more load falls on the middle beam. But you shouldn’t take it too broadly. The standard grip width is slightly wider than the shoulders. The main exercise for working out the middle beam of the delta is a wide grip barbell press from behind the head .
So if you want to make your shoulders massive, then at least one of these two exercises must be present in your training. It’s a good option when these two exercises are performed in the same workout, and they go right after each other.
Now about swinging dumbbells. No shoulder workout is complete without them. While swings are not basic exercises, they allow you to build your shoulder from all sides. Swings to the sides in a slope – the back delta, swings to the sides – the middle delta, swings forward – the front delta. These exercises can also be combined to make a superset out of them. Let’s say – swings in a slope, then immediately to the sides while standing and then swing forward. Thus, in one approach, you will work the entire shoulder. But remember, these exercises are very sensitive to incorrect technique, and you shouldn’t chase weights to the detriment of correct performance. You should do at least 8-10 reps.
A good exercise for developing front delts is the Arnold Press (video below). It allows you to work out the front delta more due to the fact that due to the turn of the hand at the bottom it stretches the shoulders better.
For good pumping of the front deltas, you can use an option such as a superset of a standing barbell press from the chest and broaches to the chin . For training medium deltas, this will be a superset of a barbell press from behind the head with a wide grip and swinging dumbbells to the sides .
There is also such an option (for those who like to get distorted), like swinging the dumbbells forward but with a turn of the hand. That is, in the upper phase, the hands are unfolded (supinated) with palms up. This puts stress on the inside of the anterior delta (the one closest to the chest). A similar exercise is swinging the bar forward with a bottom grip.
Don’t forget that the back delta also works in chin-ups and overhead pulleys . And also in various bent-over rows .
If you want to focus on the shoulders in your training complex, then put exercises on them at the beginning of the workout. And it is better to combine them within one lesson or with exercises on the muscles of the arms, or with the legs, or in general to train only the shoulders (if the number of workouts per week allows).
Hope these tips will help make your shoulder training more productive. By the way, a dumbbell pullover while lying down and push-ups from the uneven bars can expand your chest and thus make your shoulders wider. But this only works for those who have not yet formed a skeleton. That is, up to 17 – 18 years old.