Anyone know of any effective exercises to give the impression of widening your shoulder width, preferably something that can be done with no equipment or dumbbells and/or a bench?
|
Thread: Widening shoulders
-
11-05-2011, 11:22 AM #1
-
11-05-2011, 11:27 AM #2
-
11-05-2011, 11:35 AM #3
OP, can you tell us what, if any, equipment you do have available to train with? The lateral raises suggested by Andy usually are done with dumbbells.
If you are equipmentless, moving from normal push ups to incline to handstand push ups would progressively shift from working the chest to the deltoids. Unfortunately it's predominantly front deltoid and the part that makes you look wider from the front is the outer/lateral head. It will still get hit during handstand push ups but there are other movements which emphasize it more.
I haven't heard of pull ups doing this, I'd think they'd mostly work posterior deltoid along with lats. A great move but also not middle delt prominent.
Here is a link to the width head: http://www.exrx.net/Muscles/DeltoidLateral.html
If you lack DBs you could use other things for weight link milk jugs, a bag full of books, with locked arms people usually can't go very high on this movement.
-
11-05-2011, 11:43 AM #4
-
-
11-05-2011, 11:44 AM #5
-
11-05-2011, 11:53 AM #6
- Join Date: Oct 2009
- Location: United Kingdom (Great Britain)
- Age: 35
- Posts: 164
- Rep Power: 187
Thanks for the replies guys!
In terms of equipment I currently have this: http://www.amazon.co.uk/gp/product/B...pf_rd_i=468294
and this: http://www.amazon.co.uk/York-Fitness...0519102&sr=8-1
I regular go to the gym but looking for something I can do at home.
-
11-05-2011, 12:57 PM #7
-
11-05-2011, 01:04 PM #8
-
-
11-05-2011, 01:08 PM #9
-
11-05-2011, 01:14 PM #10
-
11-05-2011, 03:06 PM #11
-
11-05-2011, 06:10 PM #12
-
-
11-05-2011, 07:02 PM #13
-
11-05-2011, 09:36 PM #14
Wow... you do realize that tensing the back is just posture right? Or are you saying gaining mass in the back tractions the clavicles and makes them grow longer?
The distance between the shoulder joints (that the delts sit on top of) is dictated by clavicle length. They run from acromion to sternum to acromion.
Tensing the back can align them to maximize the joint distance (so that you're not so far protracted or retracted or elevated that the joints become closer) but I'm not sure that they would actually make the joints' maximum distance grow further apart. You would seriously have to lengthen the clavicles or the ligaments connecting the sternoclavicular/acromioclavicular joints to make it possible to move the joints further apart.
-
11-06-2011, 02:02 PM #15
-
11-06-2011, 03:42 PM #16
Sadly it was too long ago that I read it, but I recall seeing an article that said the clavicle region is one of the last skeletal areas to stop developing, and -- properly stressed -- it will continue to grow well into late 20's/early 30s. It was too long ago, when I was too young and stupid to do any follow up research on it. And I suppose now I'm too old for it to be very meaningful. Truth or bro-science?
-
-
11-07-2011, 10:46 AM #17
That's the question to explore, basically. I don't claim to know, and I'm not saying it's all delts. Regardless of how big your back gets, or how you pose, the acromion (your shoulder bone) can not move further apart than the clavicle lets it, short of dislocating from the clavicle or if you're one of those guys born without clavicles (I saw vids of him on YT before but can not find). Now, clavicle-less guy could potentially move his shoulder blades further apart, but he would have to be constantly flaring his lats or whatever you mean (more likely have someone pulling on his arms) to get that, because the clavicle is a strut that keeps the pecs from pulling the shoulders forward, you can see this in the video of the birth defect guy, his arms are all weird in front of him and stuff, very narrow shoulders.
Larger mass or density or circumference would not move the shoulders further apart. The clavicle or its ligaments would have to grow longer
The phrase "flesh and bone" shows a distinction. Bones do remodel, but lengthening via training is one of the more controversial things namely because the traction that would be required for that would usually deform ligaments and stretch them before he bone gave out. The only way I could figure to alter that might be if you had some diet tailored to giving yourself mega-thick ligaments and osteoporosis.
The main thing is just figuring out what muscle contractions would need to be done in what combinations to create a tractioning force on the ligaments.
Thicker clavicles != longer clavicles. Perhaps they can get longer, but I do not know why type of stresses would cause this and who is capable of adapting to them.
Affecting the soft tissues doesn't matter if we're limited by the length of hard bone, this is an unavoidable factor with shoulder width.
No idea, I'd ask a scientist. Some bones do seem to ossify later than others, but even if (hopefully) the clavicles can get longer, what type of training causes that to happen, and why?
-
11-26-2012, 02:09 PM #18
-
11-26-2012, 03:39 PM #19
Shoulder press -(regardless off being mainly a front delt exercise)
Lateral Raises (Cables, DB's, Plates, Resistance bands)
L-laterals
Upright Rows
Also, another exercise with a unique twist to work the lateral delts, is to do pull ups with the palms turned outwards. I came across them on the Rosstraining forum. a member called Justin_P came up with the idea.
Like this:
Just be careful it doesnt bother your shoulders. otherwise i think it could be a decent one if your short of options.
Similar Threads
-
Possible ways to "broaden" shoulders
By LargeSmallGuy in forum Teen BodybuildingReplies: 34Last Post: 05-28-2009, 06:04 PM -
Widening Shoulders
By BF2002 in forum ExercisesReplies: 4Last Post: 10-09-2007, 04:19 AM -
widening shoulders
By Chronicles in forum Teen BodybuildingReplies: 3Last Post: 01-23-2007, 06:14 PM
Bookmarks