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  1. #1
    Registered User Weakest's Avatar
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    Exercises to widen shoulders?

    I'm just wondering if anybody knows some top exercises that may widen your shoulders. thanks.
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  2. #2
    psychotron EatProtein's Avatar
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    When you get as strong as your body will allow you to become in the military press, then you will have shoulders as wide as your body can handle.
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  3. #3
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    don't listen to eat protein. Ever hear of olympic lifters? theyre usually small but extremely strong. diet + proper form + intensity + rest

    The best thing to do is focus on all heads of the shoulder. Solid military press and maybe a front raise. Most people have a front delt thats already developed so i would focus on hitting the side delt with laterals and the rear delt with reverse flies twice a week.
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  4. #4
    Registered User Lector606's Avatar
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    Originally Posted by jando
    don't listen to eat protein. Ever hear of olympic lifters? theyre usually small but extremely strong. diet + proper form + intensity + rest

    The best thing to do is focus on all heads of the shoulder. Solid military press and maybe a front raise. Most people have a front delt thats already developed so i would focus on hitting the side delt with laterals and the rear delt with reverse flies twice a week.
    ....

    olympic lifters don't do military presses, they do clean and jerks, which are a completely different exercise.

    if you have a big overhead press you will be wide, period. throw in some side laterals with shoulders and some bent over laterals with back and that's it .
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  5. #5
    That's how I roll AlxandrTheGreat's Avatar
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    You can build giant delts and still have rather narrow looking shoulders overall. Flex Wheeler, Dexter Jackson, and even Larry Scott are prime examples of the narrow clavicled yet sucessful bodybuilders.

    To widen your claicles, try the "Steeve Reeves Deadlift". Basically it's an unltra-wide hand spaced deadlift where you grip the plates rather than the bar which puts a tremendous stretch on your clavicle bones.

    Worth a shot!
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  6. #6
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    Question

    Wait so if I want wider shoulders I should do the oen where I look like this?:

    1) i

    2) T

    3) i

    4) T

    5) i

    ect.

    (Pretend the letter is a person and the dot on the i is his head.)
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  7. #7
    Banned Nights's Avatar
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    lol

    lateral raises. yes, those will help build your outer medial shoulder head.
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  8. #8
    Registered User jim7737's Avatar
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    I like good old fashion dumbell military presses, they've defenetly helped my shoulders a lot this year.
    Hey
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  9. #9
    Maintaining 8% BF youknowryan's Avatar
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    you need to mix it up to get results. here are the 3 trap/shoulder routines I rotate. variety/form are the key. in my case i've seen great gains. each takes 40 minutes or so; keep it intense i say.

    Shoulders/Traps:
    WO 1
    1. D. Shrug 12 x 2, 10, 8, 6
    2. Barbell Military Press 12, 10, 8, 6
    3. B.O. Cable Lateral 12, 10, 8
    4. Front D Raise 12, 10, 8
    5. Rev Peck Deck 12 x 2, 10, 8, 6


    WO 2
    1. B. Shrug 12 x 2, 10, 8, 6
    2. Arnold Press 12, 10, 8, 6
    3. Seated Lateral D Raise 12, 10, 8
    4. Barbell Row 12, 10, 8
    5. Rev. D Fly 12 x 2, 10, 8, 6

    WO 3
    1. Behind the Back B. Shrug 12 x 2, 10, 8, 6
    2. D. Military Press 12, 10, 8, 6
    3. Seated Lateral D Raise 12, 10, 8
    4. Front D Raise 12, 10, 8
    5. Rev Peck Deck 12 x 2, 10, 8, 6
    Last edited by youknowryan; 01-18-2006 at 04:57 PM.
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  10. #10
    Registered User jando's Avatar
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    Originally Posted by Lector606
    ....

    olympic lifters don't do military presses, they do clean and jerks, which are a completely different exercise.

    if you have a big overhead press you will be wide, period. throw in some side laterals with shoulders and some bent over laterals with back and that's it .
    you're completely missing the point bro. those guys are doing 300lb+ clean and jerks yet they dont have the size to show for it. if youre doing anything possible to get the bar overhead using lats and momentun and chest your gains are going to be worse than the dude who takes off 20 - 30lbs and lets his shoulders do the work. its about proper form, diet, proper rep range, intensity
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    Originally Posted by jando
    you're completely missing the point bro. those guys are doing 300lb+ clean and jerks yet they dont have the size to show for it. if youre doing anything possible to get the bar overhead using lats and momentun and chest your gains are going to be worse than the dude who takes off 20 - 30lbs and lets his shoulders do the work. its about proper form, diet, proper rep range, intensity
    i would much rather be able to clean and jerk 300lbs than do lateral raises with 30lbs.
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  12. #12
    Registered User jando's Avatar
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    i'd rather look like a body builder than an olympic lifter
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  13. #13
    I Am therefore I Am Spuddy's Avatar
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    when i do shoulder day, the excercise that gets me looking widest with the pump is side lateral raises, so i naturally assume they make me the widest.
    Be.
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  14. #14
    Registered User Lector606's Avatar
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    Originally Posted by jando
    you're completely missing the point bro. those guys are doing 300lb+ clean and jerks yet they dont have the size to show for it. if youre doing anything possible to get the bar overhead using lats and momentun and chest your gains are going to be worse than the dude who takes off 20 - 30lbs and lets his shoulders do the work. its about proper form, diet, proper rep range, intensity
    he said he wanted big shoulders. eat protein said to get really good at military presses. i have never seen a person who can military press 3 plates who has narrow shoulders. maybe olympic lifters can clean and jerk 300 pounds using their entire body musculature, technique and momentum, but that is a different thing entirely. show me a guy with a huge military who isn't wide as hell. a military press is nothing like a clean and jerk.
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  15. #15
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    I have to agree with Lector here. Olympic lifters are mainly focused on strength training because they have weight classes and want to keep their weight down but also maximize the weight they put up. Combined the strength training with C&J is a total body movement that requires technique and momentum. You definitely need good shoulder strength; however, it doesn't require that the muscle is large.

    If you wide shoulders you need a hypertrophy specific program rather than a strength based one like olympic lifters are on. On that note, youknowryan's workout looks pretty good... although you probably want a workout/split that works everything to get a large symmetrical physique. Some of the good exercises that are good are: DB military press, front raises, side lateral raises, reverse pec deck, bent over rows, upright rows, etc. Basically what most people have already stated.
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  16. #16
    Registered User Weakest's Avatar
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    Hey all, thanks alot for the info. jando i like your talks about bodybuilding strictly, i've seen powerlifters but they dont really have the bodybuilding size. i just wanted wider shoulders because it seems to effect my most muscular pose. ill try all these exercises. thanks !
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  17. #17
    Registered User Weakest's Avatar
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    here's a few pictures of me now. just to show people where i'm at i guess
    age 15
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    thanks guys
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    Registered User Konstantinos4's Avatar
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    question

    i tried alot to widen my shoulders with dumbells but, i don see result, is it possible to tell me some stuff ???
    thx for your time
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  19. #19
    mini cut, then permabulk liftstrong101's Avatar
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    wide shoulders are somewhat genetic to an extent, some of my friends have big shoulders(no homo) stronger than me but they arent nearly as wide as mine.
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    wow what a bump
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    Originally Posted by jando View Post
    i'd rather look like a body builder than an olympic lifter
    wow strong generalization.
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    Originally Posted by Weakest View Post
    here's a few pictures of me now. just to show people where i'm at i guess
    age 15
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    thanks guys
    dude ur huge and u were 15? i wish i was that big right now
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    lateral raises
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  24. #24
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    Originally Posted by liftstrong101 View Post
    wide shoulders are somewhat genetic to an extent, some of my friends have big shoulders(no homo) stronger than me but they arent nearly as wide as mine.
    agree.

    genetics plays a big factor.
    I thank God I've been blessed with a wider shoulder frame, in comparison to a lot of my friends.
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    wow check out op 4 years later, pretty huge.
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    U.S. Marine Corps DonMegaR's Avatar
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    Originally Posted by Weakest View Post
    here's a few pictures of me now. just to show people where i'm at i guess
    age 15
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    thanks guys
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    Registered User Krish's Avatar
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    Originally Posted by Weakest View Post
    I'm just wondering if anybody knows some top exercises that may widen your shoulders. thanks.
    if you're having troubel with shoulder development, i think the best thing to do would be to first pre-exhaust them and hit the pressing movements. So usually i'd get you to do something like

    2 warmup sets of rotator cuff work
    2 warmups of side laters followed by 4 working sets 8-12 reps
    3 sets barbell front raises - 8-12 reps
    3 sets shoulder press(machine ideally) using strict form for 3 sets of 6-10 and then finish off with some rear delt laterals with the dbs

    make sure you squeeze on every rep and hold it at the top position for a second

    hope that helps
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    Strong neglect of the bump
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    Registered User edivlas's Avatar
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    Do shoulders naturally broaden with age?
    I'm 14 and I've grown a lot in the last year...bout 6cm...I'm 185cm and 74kg now so I'm quite skinny...wondering if it'll sort itself out or should i start doing lateral raises....etc. Thanks
    Last edited by edivlas; 07-11-2010 at 10:08 AM.
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