I'm just wondering if anybody knows some top exercises that may widen your shoulders. thanks.
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Thread: Exercises to widen shoulders?
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01-18-2006, 03:33 PM #1
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01-18-2006, 03:36 PM #2
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01-18-2006, 04:20 PM #3
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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01-18-2006, 04:25 PM #4
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01-18-2006, 04:26 PM #5
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!Some times you gotta add that poundage, and beat that muscle up!
- Kevin Levrone
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01-18-2006, 04:28 PM #6
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01-18-2006, 04:35 PM #7
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01-18-2006, 04:46 PM #8
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01-18-2006, 04:54 PM #9
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, 6Last edited by youknowryan; 01-18-2006 at 04:57 PM.
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01-18-2006, 05:00 PM #10Originally Posted by Lector606
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01-18-2006, 05:29 PM #11
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01-18-2006, 05:32 PM #12
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01-18-2006, 05:39 PM #13
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01-18-2006, 10:56 PM #14Originally Posted by jando
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01-19-2006, 03:01 AM #15
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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01-19-2006, 01:54 PM #16
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01-19-2006, 01:58 PM #17
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06-05-2009, 08:26 PM #18
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06-05-2009, 08:53 PM #19
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06-05-2009, 09:28 PM #20
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06-05-2009, 09:36 PM #21
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09-25-2009, 01:14 PM #22
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09-25-2009, 01:28 PM #23
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09-25-2009, 01:36 PM #24
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09-25-2009, 02:09 PM #25
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11-14-2009, 11:30 AM #26
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12-11-2009, 05:05 AM #27
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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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12-11-2009, 05:15 AM #28
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07-11-2010, 10:03 AM #29
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