Good exercises to widen shoulders?

[The Anarchist]

Well I was just wondering what types of lifts do you guys suggest that will help both shoulder strength and help widen it? I've been doing some shrugs and power cleans lately, um appreciate the help.

 

[Nightwanderer]

also be sure not to neglect posture and stretching, honestly the easiest way to ad width unless your posture's great at all times.

 

[BigCasino]

Lately I've been working on:

-Standing Barbell Shoulder Press
-Seated DB shoulder press
-Barbell Shrugs
- And some cable exercises for my rear deltoids

Might want to look into those.

 

[The Anarchist]

also be sure not to neglect posture and stretching, honestly the easiest way to ad width unless your posture's great at all times.

Posture; do you mean like back too? Cause for most of my teens I've been hunching my back, I'm 19 now, always checking myself to make sure my back and straight.

And what kind of stretches do you suggest?

 

[BodyWizard]

Posture DEFINITELY includes your back, dude - in fact, if you think you have good posture, not counting your back, you have lousy posture!

Keep your head up, roll your shoulders back & down - and remember there's supposed to be a curve in your neck.

As for widening the shoulders, Steve Reeves always said, "to get wide, lift wide" - try wide-grip pull-ups, wide-grip military press, wide-grip rows every other w/out (and get a (*good*) spotter when you're adapting to either wide- or narrow-grip).

My 2¢

 

[Botch]

Well I was just wondering what types of lifts do you guys suggest that will help both shoulder strength and help widen it? I've been doing some shrugs and power cleans lately, um appreciate the help.

Power cleans are good...stick with them. If you are into olympic lifts then you should also incorporate some jerks or push-presses, snatches, and alternate between BB and DB for these exercises. This has done wonders for my shoulder width...especially the heavy power cleans and hang cleans.

 

[robdog]

Lateral raises.

 

[Rhyno]

Lateral raises.

x2

But you have to keep the form strict. I like to do a 1 sec pause at the top of the range of motion.

 

[Rodja]

Push-Press and lat raises. The key with the lat raises is to always have your palm facing down and to rotate your pinky higher than your index finger at the apex of the movement.

 

[The Anarchist]

Do you think I should set an extra day in the week to work specifically on shoulders and back?

right now I only lift 3 times a week with the main focus on:

Mon - squats

Wed - Bench

Fri - Deadlifts

 

[jcp2]

Push-Press and lat raises. The key with the lat raises is to always have your palm facing down and to rotate your pinky higher than your index finger at the apex of the movement.

It is like the freakin hardest thing to teach someone is how to do a proper side lateral raise.

If you are in your teens or early 20s you may not have developed fully yet, done growing and done developing are a litte different. But their is not much you can do to change your structure, capping off your side delts will help but not really as much as you think. Someone with narrow shoulders and good side delts just looks like someone with narrow shoulders and good side delts. Honestly, just get bigger and keep training hard and don't overtrain your shoulders which just about everyone does.

 

[The Anarchist]

It is like the freakin hardest thing to teach someone is how to do a proper side lateral raise.

If you are in your teens or early 20s you may not have developed fully yet, done growing and done developing are a litte different. But their is not much you can do to change your structure, capping off your side delts will help but not really as much as you think. Someone with narrow shoulders and good side delts just looks like someone with narrow shoulders and good side delts. Honestly, just get bigger and keep training hard and don't overtrain your shoulders which just about everyone does.

I'm 19, I was always hunching my back all the way up to high school , tho it got better when I was in my senior year now I'm always focused on posture and a straight back.

But do you think I should set out an extra day just for shoulders and back?


These are the current exercises I'm doing for shoulders/back

Monday - Good-mornings, lower back raises

with 45 lb plate to the chest, down and up (its mainly for my core)

Wednesday - lower back raises

Friday - wide pull-ups, deadlifts, shrugs, lower back raises

 

[jcp2]

I would cut out the wednesday low back work.

I would standing shoulder presses strict. Finish the lift over your head like the olympic lifters do. Don't take a very wide grip or it may get troublesome. Do this and some sider laterals on heavy chest day, and do rear delts on back day. that should be enough. Now focus on eating big and getting stronger and the size will come.

 

[timmmah]

Posture DEFINITELY includes your back, dude - in fact, if you think you have good posture, not counting your back, you have lousy posture!

Keep your head up, roll your shoulders back & down - and remember there's supposed to be a curve in your neck.

As for widening the shoulders, Steve Reeves always said, "to get wide, lift wide" - try wide-grip pull-ups, wide-grip military press, wide-grip rows every other w/out (and get a (*good*) spotter when you're adapting to either wide- or narrow-grip).

My 2¢

Agreed, wide grip for wider shoulders(the V look):bb3:

 

[The Anarchist]

I would cut out the wednesday low back work.

I would standing shoulder presses strict. Finish the lift over your head like the olympic lifters do. Don't take a very wide grip or it may get troublesome. Do this and some sider laterals on heavy chest day, and do rear delts on back day. that should be enough. Now focus on eating big and getting stronger and the size will come.

Hmm a friend told me that doing those lower back exercises with plates help ALOT with abs thats why I'm doing it 3 times a week.


so you're saying set out an extra day for back and shoulders?

 

[jcp2]

They do help, but your doing heavy posterior work in GM's and deads. You don't need to go overboard. Put your workout up.

 

[pistonpump]

dude if you are just doing squats, bench, deads, shrugs and lowerback raises and sh1t then you arent hitting delts directly ever. Thats you problem and why your delts are lagging. Try barbell overhead presses and lateral raises for a start. I think your overall training routine is suspect.

 

[BodyWizard]

You're doing an *awful* lot of low-back work - I really have to wonder how much more low-back work you need beyond your squats & DLs. I'd cut them - or at least balance them w/ an equivalent volume of trunk flexion work (you're begging for long-term lower-back problems if you don't).

Certainly, they will do NOTHING to help you get/look wider in the shoulders....

 

[ReaperX]

all around delt work.

focus on the upper back/rear delt area to give yourself a better taper.


A lot of people have huge strong front delt, so-so side delts, then a soft patch of skin of rear delts.


pull-ups, lat pulldowns (as wide as you can go), lateral raises, shrugs, dumbbell rows.

 

[STL1CJG]

After warming up, start with a 4 heavy sets 6-8 reps of BB shoulder press. The last set should be done to failure. If you do more than 8 reps on your last set you are doing 1 of 2 things. Not enough weight or not pushing yourself hard enough. After BB's, go to DB's use light weight high reps and assault your shoulders from every direction. Again the last set should be to failure. YOu can superset once you plateau. I always end my shoulders with shrugs, medium weight till failure.

 

[The Anarchist]

dude if you are just doing squats, bench, deads, shrugs and lowerback raises and sh1t then you arent hitting delts directly ever. Thats you problem and why your delts are lagging. Try barbell overhead presses and lateral raises for a start. I think your overall training routine is suspect.

I'm really thinking about adding another day into the week for shoulders and back, as in taking some exercises out of the 3-day lifts I'm doing and putting into the 4th day with like 2 other back/shoulder exercises

You're doing an *awful* lot of low-back work - I really have to wonder how much more low-back work you need beyond your squats & DLs. I'd cut them - or at least balance them w/ an equivalent volume of trunk flexion work (you're begging for long-term lower-back problems if you don't).

Certainly, they will do NOTHING to help you get/look wider in the shoulders....

The only reason I'm doing the weighted lowerback raises is cause a friend told me they're really affective for your core/abs strength

They do help, but your doing heavy posterior work in GM's and deads. You don't need to go overboard. Put your workout up.

Alright this is the 8 week program I'm gonna go through starting next Monday:
I'm focusing mainly to increase my explosiveness and strength right now

Monday:

5x2 Powercleans
6x2 Speed deadlifts
4x5 Bent-over rows
5x2 Weighted Chin-ups

abs:
3x8 lower back raises
2x60 crunches
2x60 bicycle crunches
2x60 leg raises

Tuesday:

Cardio

abs:
3x30 hanging leg raises
3x30 decline crunches w/ medicine ball
1x60 crunches
1x60 bicycle crunches

Wednesday:

3x5, 3x3 ATG Back squats
5x3 ATG front squats
3x5 Good mornings
3x8 Hammer curls

abs:

2x60 crunches
2x60 bicycle crunches
2x60 leg raises

Thursday:

Cardio

Abs:

3x30 hanging leg raises
3x30 decline crunches w/ medicine ball
1x60 crunches
1x60 bicycle crunches

Friday:

6x2 Push press
3x5 Close Grip Bench
5x5 Weighted dips
3x10 Light OH squats, or I might just do normal squats with less weights

Abs:

2x60 crunches
2x60 bicycle crunches
2x60 leg raises

 

[jcp2]

Way, way too much ab work. You should probably get some benching in their as well, close grips alone is not enough. I would drop push presses for strict standing overheads. Also your workout is set up for explosive lifting, not as much so for hypertrophy. If you want a combo strenght and hypertophy do a search on "dual factor training" by matt reynolds. It is a good read.

 

[The Anarchist]

Way, way too much ab work. You should probably get some benching in their as well, close grips alone is not enough. I would drop push presses for strict standing overheads. Also your workout is set up for explosive lifting, not as much so for hypertrophy. If you want a combo strenght and hypertophy do a search on "dual factor training" by matt reynolds. It is a good read.

What do you suggest I should cut out or change for abs/core

And so should I add an extra day for shoulders/back and lessen the workload on the other 3 days?

 

[jcp2]

What do you suggest I should cut out or change for abs/core

And so should I add an extra day for shoulders/back and lessen the workload on the other 3 days?

Like i said, take a look at the dual factor workout by Matt Reynolds. It is the best thing i have ever seen written for a younger guy (and older for that matter) You could tweek some things to get some olympic lifts in if you wanted to.

 

[jdev]

Im on DC now and its making my shoulders bigger much better than any other workout program ive done. look into it.
The exercises I do are DB Sh. Press and Side Raises on day 1, BB Sh. Press on day 3 and Behind head BB sh. press on day 4. You can go up 5 lbs every 2 weeks with this program

 

[pistonpump]

Dude that training routine..........still dont see anything for delts directly lol are we getting no where here? And wayyyyyyy too much ab work, everyday is too much. twice a week max imo.

 

[The Anarchist]

^ Whats DC?

Dude that training routine..........still dont see anything for delts directly lol are we getting no where here? And wayyyyyyy too much ab work, everyday is too much. twice a week max imo.

That training routine was built for training for kickboxing, explosiveness, I want to have wider shoulders as like a bonus/extra -_-

 

[timmmah]

^ Whats DC?

That training routine was built for training for kickboxing, explosiveness, I want to have wider shoulders as like a bonus/extra -_-

If you want to see your abs you gotta cut the fat around them. Don't get me wrong, a strong core is paramount in strength training, I also work abs 3-4 days a week, but you gotta burn fat by steppin up cardio, 30 min a day, and a low carb low fat diet( no sugar, beer,or pizza especially). What your bodyfat at?

 

[The Anarchist]

If you want to see your abs you gotta cut the fat around them. Don't get me wrong, a strong core is paramount in strength training, I also work abs 3-4 days a week, but you gotta burn fat by steppin up cardio, 30 min a day, and a low carb low fat diet( no sugar, beer,or pizza especially). What your bodyfat at?

I'm almost positive its under 10%, I mean you can sort of see a six pack.

I run 3 miles, 3 times a week.

I'm around 170ish, 6'1

 

[pistonpump]

DC is dogg crap training try a search.

your routine looks more like a powerlifters routine or something, dont follow everything you read. You can probably train many different ways effectively for kickboxing as long as you have speed and some power and good technique i dont think your weight training routine would change much. U got it or you dont. If you want to build shoulders which is bodybuilding then you need to train them like a bodybuilder. Have you ever trained a split routine like 1-2 bodyparts on separate days?
m=chest abs
t=back
w=cardio abs
t=delts traps
f=legs abs
s=arms
s=rest/cardio

You are 6'1 170lbs no wonder....you need to just add overall size and your shoulders will come with it

 

[ReaperX]

DC focuses more on compound movement, esp in term of delts. Not side raises.

 

[The Anarchist]

Have you ever trained a split routine like 1-2 bodyparts on separate days?

No, should I do transition into something like the dual-training program jcp2 suggested?

Also, my cardio days are on Tuesday/Thurs (i can't change that right now cause thats when I have training at my boxing gym).

 

[BifWebster]

Wide grip upright rows, no need to go above the nipple line on these since any further could aggravate shoulder problems and would just involve the traps more anyways. These helped me out a lot. Theres a video of them on an episode charles glass' training show, if you know what site that is, I don't think i'm allowed to post a link since the site is a competitor.

 

[The Anarchist]

Wide grip upright rows, no need to go above the nipple line on these since any further could aggravate shoulder problems and would just involve the traps more anyways. These helped me out a lot. Theres a video of them on an episode charles glass' training show, if you know what site that is, I don't think i'm allowed to post a link since the site is a competitor.

Can you pm it to me?

 

[Frank Reynolds]

I saw this posted on another board.. Seems like an interesting movement.

YouTube - Reverse Dumbell Shoulder Press



Seated DB presses, using an incline bench. Set the incline so its about 5 - 10˚ from upright or perpendicular to the floor, but *face the bench*. Basically you are on the adj. incline bench facing the opposite way most do.

Now get your DB's (and they will be light compared to what they normally are, maybe by 50% - you can adjust the bench as needed, but you stil want this position) and get them overhead. Do the OH presses keeping your nose against the pad of the bench, so your head is farther forward than your hips.

You may have to stretch your pecs to get into this position (I would suggest this even beyond the extreme stretch even if you do it just after chest). You'll have to hold your elbows and the DB's very far back and this will torch your delts. You'll find that you most definitely fail d/t delt fatigue, specifically deep in the middle delt, rather than d/t triceps or anterior delt / upper pec fatigue. Its kind of an ego buster at first...

I think you'll like 'em. (I'd do higher rep ranges at first, e.g., 15-20 RP)

 

[jcp2]

That seems like it would be very similar to strict standing shoulder pressing. Looks like a good exercise.

 

[swoosh]

Agree'd with going wide on shoulder presses (any kind, switch it up). Also side lat raises.

Also leaning down will give your shoulders a bigger look. Having a smaller waist will give you a nice V physique and leaning out will help give you a "head" on your delts.

 

[GettinSwoll]

shoulders was something i didn't do when i was younger so i had very small shoulders. Now i have a good shoulder workout and my shoulders have grown to a good size in abou 2 months, and yes i have stretch marks. I acheived this at a period when i was off all of my supps also so maybe you will want to give it a try.

seated dumbell press- 6 6 8 8 10
upright rows- 6 8 8 10
front barbell raises- 8 8 10 10
lateral cable raises- 8 10 12
seated bent over lat raises- 8 10 12
shrugs of your choice- 8 8 10 10 12

This workout pretty much hits every muscle in your shoulder. It has worked for me, but what works for one person doesn't always work for another person.

 

[bLacKjAck.]

If you want wide shoulders, or need to bring up your delts as a whole, give them their own day.

-Lateral Raises (keeping your palms faced behind you during the WHOLE movement.)

-Very WG Upright Rows (Strict Form)

-Laterals with cables (keeping the back of your hand higher than the front).

Those 3 will do all you need. I would recommend using a different one each week, increasing each by 5 lbs every 3 weeks, obviously because each one will be used once every 3 weeks. Don't go overboard working medial delts one exercise once a week for 3 sets is enough, ONLY if your giving all you have EVERY set. Otherwise, don't even show up

Obviously this is all in addition to the front and rear delt work. HEAVY weight HIGH reps is key

 

[The Anarchist]

If you want wide shoulders, or need to bring up your delts as a whole, give them their own day.

-Lateral Raises (keeping your palms faced behind you during the WHOLE movement.)

-Very WG Upright Rows (Strict Form)

-Laterals with cables (keeping the back of your hand higher than the front).

Those 3 will do all you need. I would recommend using a different one each week, increasing each by 5 lbs every 3 weeks, obviously because each one will be used once every 3 weeks. Don't go overboard working medial delts one exercise once a week for 3 sets is enough, ONLY if your giving all you have EVERY set. Otherwise, don't even show up

Obviously this is all in addition to the front and rear delt work. HEAVY weight HIGH reps is key

If I'm adding another day of lift to the week, should I lessen the workload on back/shoulder on the other 3 days?

My workout schedule is on the first page

 

[Xodus]

I like the Hang Clean Push Press.

 

[pistonpump]

I like the Hang Clean Push Press.

yup, that ought ta do it:clap2:

 

[jcp2]

xodus, try and finish each rep with a lockout and second hold on top. Try and do the same amount of reps you just did, and tell me if your shoulders get more work. Just something to try.

 

[Xodus]

xodus, try and finish each rep with a lockout and second hold on top. Try and do the same amount of reps you just did, and tell me if your shoulders get more work. Just something to try.

That's not me, I'm bigger than that! :rofl:. Just a decent vid I found on youtube showing the exercise. You should see some vids out there showing horrendous form and no where near coming close to lockout.

 

[jcp2]

That's not me, I'm bigger than that! :rofl:. Just a decent vid I found on youtube showing the exercise. You should see some vids out there showing horrendous form and no where near coming close to lockout.

I can only imagine.

 

[The Anarchist]

Pistonpumps suggested a 6 day split if I added a 4th day for shoulders.

so I re-organized it into something like this:

M - (shoulders/traps): power cleans, lateral raises, 2-3 other shoulder/trap exercises, abs/core

T - cardio, abs/core

W - (Back/bicep): Deadlifts, bent over rows, lower back raises, chin-ups, hammer curls

T - cardio, abs/core

F - (Chest/Triceps): bench, close-grip bench, dips, lower back raises, abs/core

S - Legs: squats, front squats, light OH squats (10 reps), Good mornings

S - rest

I'd like to maintain my main focus towards explosiveness and strength, and do core conditioning 4 times a week (no weights involved). Other than that, does it look like I'm overdoing it or anything?

 

[Xodus]

I can only imagine.

Dude, lower the weight and do it correctly...

 

[ReaperX]

If you want wide shoulders, or need to bring up your delts as a whole, give them their own day.

-Lateral Raises (keeping your palms faced behind you during the WHOLE movement.)

-Very WG Upright Rows (Strict Form)

-Laterals with cables (keeping the back of your hand higher than the front).

Those 3 will do all you need. I would recommend using a different one each week, increasing each by 5 lbs every 3 weeks, obviously because each one will be used once every 3 weeks. Don't go overboard working medial delts one exercise once a week for 3 sets is enough, ONLY if your giving all you have EVERY set. Otherwise, don't even show up

Obviously this is all in addition to the front and rear delt work. HEAVY weight HIGH reps is key

The lateral raises where you keep your palms facing back works very well. This is difficult for me to do, esp keeping my hand that way towards the top of the lift.


I'm not sure what the cable laterals you are talking about are. It sounds like the same thing as the regular laterals.

 

[ReaperX]

I've almost exclusively stopped doing laterals. The growth I got from them was very slow and they are hard to do correctly.

I just do military in front/behind the neck instead and rely on compound movements.

 

[bLacKjAck.]

I've almost exclusively stopped doing laterals. The growth I got from them was very slow and they are hard to do correctly.

I just do military in front/behind the neck instead and rely on compound movements.

Lower the weight, its not hard to do correctly.