Having narrow shoulders is ****ing bull****.
Get a big chest and you look fat, get big arms and it makes your shoulders look even more narrow, where a baggy t-shirt you look fat, where a baggy jumper you look fat. Where I tight t-shirt you look frial and out of proportion, even with a small waist.
Sorry to moan, its just so hard to get that V-taper and to just generally look good in whatever you wear when you have narrow shoulders. Even with adding an inch to each shoulder, you will still have that sloped Coat hanger like look.
Just getting a bit pissed of here lol.
Any advice on anything to make shoulders appear wider? Like what cloths to wear? What Colours? anything other then delts and lats?
Also anyone with narrow shoulders who feels they have overcome them to have a good all round physique?
Any ideas would be great.
11-17-2009, 04:59 PM #1
Beating Narrow shoulders, have you done it? can you?
11-17-2009, 05:02 PM #2
11-17-2009, 06:55 PM #3
11-17-2009, 07:01 PM #4
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My traps are naturally big and my delts are naturally small so I'm pretty much a walking recipe for being narrow. I cut down on my trap excercises such as shrugs and widened my grip on upright row to hit my delts more. Make lateral raises and rear delt work a priority."Have you ever danced with the devil in the pale moonlight?"
11-17-2009, 07:01 PM #5
You sound like a girl. You keep whining about looking fat and you moan ffs.
Any more info on how much bf you have? I know narrow shouldered guys and they don't look fat even though they have meaty arms, chest and back.
In answer to your question, I have never seen a narrow shouldered person put on enough mass to bring them to broad shoulder status. This does not mean they don't get broader, I mean you can only grow it to a certain extent. But hey, when it comes to the human body, 1cm makes a whole lot of difference. Especially when it grows horizontally.
If others disagree, post pics of someone who went from narrow to broad. Don't be posting someone who put on size and still looks narrow.
Edit: Lateral raises are your best friend.
11-17-2009, 07:54 PM #6
11-17-2009, 08:03 PM #7
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Working on the military seems to bring up my shoulders quite a bit, though I need more lateral raises. Some people work shoulders twice a week, shoulders are the only muscle group of mine that does not experience DOMS!Einstein: The difference between genius and stupidity is that genius has it's limits.
11-17-2009, 08:11 PM #8
11-17-2009, 08:27 PM #9Deadlift - 352lb x1
Squat - 265lb x5
Bench - 176lb x5
A heavy set of deadlifts can also cause any nearby women to spontaneously conceive a child.
11-17-2009, 08:58 PM #10
Just because your shoulders don't hurt doesn't mean they aren't growing. If you use progressively heavier weight in good form, then they'll grow. That's assuming you don't overtrain and you eat well.
With regards to "beating the narrow look" if you have narrow clavicles then you're screwed to a certain degree; you can get wider, but you'll never look as wide as a guy with a different clavicle structure.
What everyone said about doing lateral raises is spot on; do them first in a routine to pre-exhaust your delts (either seated or lying or machine or cable--vary it!) and then do overhead militaries (barbell or dumbbell, your choice) or upright rows with a fairly wide grip, as long as they don't hurt your rotator cuffs; if they do, then switch to shrugs. Rear delt work will give you that "complete" look. You don't have to do laterals first all the time; once every three workouts should give you a nice change from the same ol' same ol' stuff.
One other thing: Don't be afraid to vary your rep ranges. I don't know what kind of set/rep scheme you're doing now, but changing it up every now and then and varying the amount of reps you do, the tempo, the set order...all that, can help you add on some extra meat. Throw in good food and a lot of patience and it will happen.
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11-17-2009, 09:38 PM #11
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11-18-2009, 11:05 AM #12
11-18-2009, 11:39 AM #13
Check out this thread
One of the old, respected posters here used to focus on this problem specifically. After years and years trying different things, he settled on those exercises which finally added several inches to his shoulder width.
I also have a really narrow clavicle. To a certain degree, I think you can only expect so much..... but growing the medial delts/lats seems to be the best solution.
11-18-2009, 12:28 PM #14
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11-18-2009, 01:13 PM #15
11-18-2009, 01:28 PM #16
11-18-2009, 02:11 PM #17
11-18-2009, 03:55 PM #18
11-18-2009, 04:47 PM #19
one day of lateral movements and the other for presses, I had very narrow shoulders but I made them my focus in my workouts
day1- full chest workout w/lateral work on shoulders
5-shoulders w/ cable work for chest
when I hit my shoulders I do a lot of push presses, I currently only use a barbbell for my shoulders. At one point I was able to do 100lb dumbbells for 25+ reps. When I use dumbbells I push them out instead of up. Also make your back wider and stronger. Focus on the basics when doing shoulders and getting as much power as possible and be patient.ARMY VET, POLICE OFFICER,SHEEPDOG
11-18-2009, 05:02 PM #20
Thesheepdog just checked your pics, I would never of thought you were narrow but you can tell its not natural width and you have packed all that meat on them delts. you seem to have overcome the narrow shoulders dude, you are ****ing huge.
I think i like the sound of a day of laterals and another for presses, I am defo going to give that a go.
01-13-2012, 11:29 PM #21
You know what man, I don't think you can get any worse than me. I am 168 cm and I have such narrow shoulders. But I think the thing is to just forget aobut it and keep doing it to be strong. Be thankful for having a fully working body and healthy. There are people without legs, without hands and they would do anything to have a fully functioning body. But alright to answer your question what might help is i think have big legs. If you can't have big shoulders why dont you have big legs so you stick out. It works for me i have built my legs quiet a bit and it makes up for small frame i have
01-15-2012, 05:11 PM #22
01-15-2012, 05:17 PM #23
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12-23-2012, 06:54 PM #28
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Facepulls, supinated grip lateral raises, one arm lateral raise from low-set pulley (resistance is diagonal).
Delts along with abs are probably the major muscle group that confuses the most people, because they are usually assisting and not doing the majority of the moving.
To make things even more confusing the orientation of the hand facing up (suppinated[bicep curl]), sideways (neutral grip[hammer curl]), or facing down (pronated[bench press]) completely alters which deltoid you are working.
12-23-2012, 10:21 PM #29
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12-23-2012, 10:29 PM #30
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Just do some exercises involving a wide or snatch grip where the bar goes over your head on a consistent basis.
Pretty much guaranteed you will get better developed upper back, traps and rear delts . Its been workin for me anyways.
Sure you can do retarded rear laterals and stuff like that, but you will probably make faster progress doing most any of these exercises with heavy weights.
2. Muscle Snatches
3. Klokov presses
4. Wide grip pullups
5. Snatch deadlifts
6. Snatch high pulls
7. Behind the neck push presses.
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