Good exercises to widen shoulders?
06-09-2008 01:22 AM
Good exercises to widen shoulders?
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.
06-09-2008 01:54 AM
also be sure not to neglect posture and stretching, honestly the easiest way to ad width unless your posture's great at all times.
06-09-2008 02:46 AM
Lately I've been working on:
-Standing Barbell Shoulder Press
-Seated DB shoulder press
- And some cable exercises for my rear deltoids
Might want to look into those.
06-09-2008 03:00 AM
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.
Originally Posted by Nightwanderer
And what kind of stretches do you suggest?
06-09-2008 12:05 PM
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).
06-09-2008 12:19 PM
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.
Originally Posted by The Anarchist
06-09-2008 01:33 PM
06-11-2008 07:02 PM
Originally Posted by robdog
But you have to keep the form strict. I like to do a 1 sec pause at the top of the range of motion.
06-14-2008 03:32 PM
Running with the Big Boys
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.
06-14-2008 03:48 PM
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
06-14-2008 06:07 PM
Originally Posted by Rodja
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.
06-14-2008 06:51 PM
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.
Originally Posted by jcp2
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
06-14-2008 07:58 PM
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.
06-14-2008 08:07 PM
Agreed, wide grip for wider shoulders(the V look):bb3:
Originally Posted by BodyWizard
Originally Posted by madds87
06-14-2008 08:23 PM
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.
Originally Posted by jcp2
so you're saying set out an extra day for back and shoulders?
06-15-2008 08:19 AM
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.
06-15-2008 08:40 AM
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.
06-15-2008 10:25 AM
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....
06-15-2008 12:11 PM
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.
06-15-2008 12:28 PM
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.
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