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  1. #1
    Registered User Xerak's Avatar
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    Best Excercise for Shoulder Width

    What is the Best Excercise for Shoulder Width. I want to look wider on the shoulders, i hate seeing some ****er who doesnt lift weights with broad shoulders.
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    The best all-around delt builder is probably seated DB presses.
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    all around mass builder would be presses, as the person before me said. pure width is either genetic as you stated or side delts. my fav side delt excersise is:

    triple sets of side laterals....
    choose a weight you could do about 20 reps with, then do 10
    immediately grab the dbells 5 lbs heavier, do 10
    grab the original weight, do 10

    thats one set. by the fourth, you shouldnt get 10 and you should feel like your delts are on fire.
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    Anything that hits the side delts:

    Lateral Raises (db or cable)
    Upright rows (not my favorite but it does hit the side delts)

    http://www.exrx.net/Lists/ExList/Sho...#anchor1933886

    Also been meaning to try DiamondDelts' lying side lateral presses (did I get that right?) but haven't gotten round to it.
    "I like weights. You know where you stand with them. Well, sometimes you're lying under them, trying not to let them crush you, but you see, you KNOW they'd crush you if they could. There's honesty." - T. Campbell
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    Originally Posted by MassisAhead
    The best all-around delt builder is probably seated DB presses.
    I'll agree on that, but I still incorporate some medial delt training as well... just a few sets of lateral raises at least three times per week is working wonders for my shoulders.
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    Originally Posted by Xerak
    What is the Best Excercise for Shoulder Width. I want to look wider on the shoulders, i hate seeing some ****er who doesnt lift weights with broad shoulders.
    Do side laterals and don't work the traps. No traps will give you a flat plane across the shoulders and make you look wider. It's one of those illusion things but it works.
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  7. #7
    Registered User Xerak's Avatar
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    Originally Posted by Sammie Jr
    Do side laterals and don't work the traps. No traps will give you a flat plane across the shoulders and make you look wider. It's one of those illusion things but it works.
    HAHA but i want huge traps! huge traps are intimidating.
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  8. #8
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Xerak
    HAHA but i want huge traps! huge traps are intimidating.
    Depends on your bonestructure. Not everyone can have big traps and appear wide at the same time.
    "Every kiss begins with Kay" Delts

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    Seated L-Laterals

    http://abcbodybuilding.com/exercise3/llaterals.htm

    make your delts wide as ****
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    Ghost Negger DiamondDelts's Avatar
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    Thumbs up

    Originally Posted by 3lixer.
    Seated L-Laterals

    http://abcbodybuilding.com/exercise3/llaterals.htm

    make your delts wide as ****
    I prefer doing mine on an incline. But I do feel l-laterals are superior to regular laterals when it comes to medial delt growth. You can use much more weight without giving up on good form. Great for overloading the medial delts.

    Though I use an l-lateral handle when doing mine. Excellent exercise.
    "Every kiss begins with Kay" Delts

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  11. #11
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    Originally Posted by DiamondDelts
    Depends on your bonestructure. Not everyone can have big traps and appear wide at the same time.
    Now that you mention it, it seams as my traps have gotten bigger my shoulders look smaller, even though they are gaining size too.
    Last edited by PoW; 01-25-2006 at 10:11 PM.
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    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by PoW
    Now that you meantion it, it seams as my traps have gotten bigger my shoulders look smaller, even though they are gaining size too.
    It depends but you might have a curved clavicle(sloped shoulders). If so you will most likely have HELL trying to achieve proportionate sized delts with big traps.
    "Every kiss begins with Kay" Delts

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  13. #13
    Milk does a body good. Sir_Malak's Avatar
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    I have been experiencing with delts the last oh three months doing only one exercise with 5 sets at 8-10 reps; db press' . The result was the same as if i was mixing it up with various workouts. I cant really say if its slower or if id get quicker results adding in others personally but probably im my understanding.
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  14. #14
    Registered User mardydagymjunky's Avatar
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    what about heavy militarys? which part do they develop?
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    Originally Posted by PoW
    Now that you mention it, it seams as my traps have gotten bigger my shoulders look smaller, even though they are gaining size too.
    Overly huge traps can make you look round shouldered unless you have extremely long clavicles which give your skeletal structure a wide look.
    Look at Frank Zane he was a small man for the most part but he was smart enough to fore-go trap work to make his shoulders look wider.
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    Registered User waseem's Avatar
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    Originally Posted by mardydagymjunky
    what about heavy militarys? which part do they develop?
    Anterior and Medial mostly.
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    Originally Posted by DiamondDelts
    I prefer doing mine on an incline. But I do feel l-laterals are superior to regular laterals when it comes to medial delt growth. You can use much more weight without giving up on good form. Great for overloading the medial delts.

    Though I use an l-lateral handle when doing mine. Excellent exercise.
    I don't understand this. When doing l-laterals you are shortening the lever, so you can lift more weight, but the work that the delts have to do is the same.
    big weight+short lever = small weight+long lever, regarding the muscle stimulus. thats what I always thought. IMO l-laterals hit more the "mid rear delt tie in" and that is because the weight is more in front of your body, and to maintain the l-form in your arms the external rotators (rear delts) have come into play much more than in normal laterals.

    But I'm more than willing to be convinced otherwise .


    best exercise for shoulder width, snatch grip BNP's.
    Last edited by Slucha; 01-26-2006 at 06:29 AM.
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  18. #18
    www.piitb.net bc_2005's Avatar
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    Originally Posted by DiamondDelts
    Depends on your bonestructure. Not everyone can have big traps and appear wide at the same time.
    Thats my problem exactly! What do u all think???
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  19. #19
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Slucha
    I don't understand this. When doing l-laterals you are shortening the lever, so you can lift more weight, but the work that the delts have to do is the same.
    big weight+short lever = small weight+long lever, regarding the muscle stimulus. thats what I always thought. IMO l-laterals hit more the "mid rear delt tie in" and that is because the weight is more in front of your body, and to maintain the l-form in your arms the external rotators (rear delts) have come into play much more than in normal laterals.

    But I'm more than willing to be convinced otherwise .


    best exercise for shoulder width, snatch grip BNP's.
    If you do them with your elbow in front of your body you are right. But if you make sure your elbow is directly parallell to your side when doing these, it seems to hit the medial delts almost directly. I used to be a believer of small weight, long lever for medial delt growth but I am not anymore.

    I have a unique L-lateral handle.'

    http://www.i-a-r-t.com/proshop/Thumb...deltforce.html

    Once I was able to pile 40lbs plus on this thing and still maintain STRICT form with it my medial delts really began to take off again. My delts adapted to the smaller weights the long lever method was using. The heavy weights and massive overload along with strict form I could use while using this L-lateral handle just completely blew them away. Truly great tool.

    But if you were to ask me what is the best exercise for shoulder width I would have to personally say side presses along with wide grip military pressing. With btn presses a close third.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

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  20. #20
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by bc_2005
    Thats my problem exactly! What do u all think???
    You just have a naturally curved clavicle bro. If I were you I would lay off all direct and indirect trap work for a while until you bring your medial delts up to par. Concentrate on military presses and laterals.
    "Every kiss begins with Kay" Delts

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    Originally Posted by DiamondDelts
    You just have a naturally curved clavicle bro. If I were you I would lay off all direct and indirect trap work for a while until you bring your medial delts up to par. Concentrate on military presses and laterals.
    What about deads and clean and press? just wait until I catch up my delts? I just started a new full body mass routine where I lift every 3rd day. one day on 2 days off etc....
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    Originally Posted by DiamondDelts
    If you do them with your elbow in front of your body you are right. But if you make sure your elbow is directly parallell to your side when doing these, it seems to hit the medial delts almost directly. I used to be a believer of small weight, long lever for medial delt growth but I am not anymore.

    I have a unique L-lateral handle.'

    http://www.i-a-r-t.com/proshop/Thumb...deltforce.html

    Once I was able to pile 40lbs plus on this thing and still maintain STRICT form with it my medial delts really began to take off again. My delts adapted to the smaller weights the long lever method was using. The heavy weights and massive overload along with strict form I could use while using this L-lateral handle just completely blew them away. Truly great tool.

    But if you were to ask me what is the best exercise for shoulder width I would have to personally say side presses along with wide grip military pressing. With btn presses a close third.

    When you say sidepresses you mean the ones lying down with a tbar?
    How do you set this exercise up? Is the unloaded end of the bar above your head,towards your feet, behind your back or in front of you?
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    Originally Posted by Slucha
    When you say sidepresses you mean the ones lying down with a tbar?
    How do you set this exercise up? Is the unloaded end of the bar above your head,towards your feet, behind your back or in front of you?
    Well I just stick a bar in the corner of my power rack. But It is pretty much a make**** tbar. I lie down next to the bar and push it horizontally from behind my thighs.
    "Every kiss begins with Kay" Delts

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

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  24. #24
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    Originally Posted by DiamondDelts
    Depends on your bonestructure. Not everyone can have big traps and appear wide at the same time.
    So true man, I have a rounded clavicle and my traps are pretty big so that makes me look narrower.
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    Keto FTMFW! Uriel_da_man's Avatar
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    Sometimes curved clavicles realy suck. I have the biggest delts and (by far) lats in my class (I'm not the only weightlifter there) but I see many skinny bastards wider than me just from the clavicle length. Though I'm still hoping my clavicles will still grow longer (I'm only 16). Hope is the last to die I guess.

    'Till then I just have to settle with kickass traps
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  26. #26
    Go Niners!!! The Gootz's Avatar
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    Originally Posted by DiamondDelts
    I prefer doing mine on an incline. But I do feel l-laterals are superior to regular laterals when it comes to medial delt growth. You can use much more weight without giving up on good form. Great for overloading the medial delts.

    Though I use an l-lateral handle when doing mine. Excellent exercise.

    Why do them on an incline? What benefit is there to doing it on an incline compared to standing? Just curious because my shoulders are naturally pretty narrow even though the rest of my body is relatively bulked up. I have an all around routine and don't neglect any body part it's just that genetically I wasn't blessed with the widest of shoulders. I've tried seated L-Laterals before but I just haven't been able to nail down a solid routine for delt width.

    My current routines consist of:

    -5 sets of front or behind the neck presses (rotate between dumbell, machine and barbell)
    -5 sets of lateral raises (dumbells or cables)
    -5 sets of upright rows or Seated L-Laterals or machine lateral raises

    Any ideas? Thanks for the help fellas!
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    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by The Gootz
    Why do them on an incline? What benefit is there to doing it on an incline compared to standing? Just curious because my shoulders are naturally pretty narrow even though the rest of my body is relatively bulked up. I have an all around routine and don't neglect any body part it's just that genetically I wasn't blessed with the widest of shoulders. I've tried seated L-Laterals before but I just haven't been able to nail down a solid routine for delt width.

    My current routines consist of:

    -5 sets of front or behind the neck presses (rotate between dumbell, machine and barbell)
    -5 sets of lateral raises (dumbells or cables)
    -5 sets of upright rows or Seated L-Laterals or machine lateral raises

    Any ideas? Thanks for the help fellas!
    Doing your laterals on a incline will give your medial delts continuous tension throughout the entire range of motion. Which is great for growth in my book. Standing laterals offer almost no resistance at the beginning of the exercise. While lying laterals offer little resistance at the top of the movement. Incline is a great hybrid between both without their weakpoints.
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    Huitzilopochtli commands Weightaholic's Avatar
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    What sort of angle on incline do you recommend DD?
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  29. #29
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    Originally Posted by Sammie Jr
    Do side laterals and don't work the traps. No traps will give you a flat plane across the shoulders and make you look wider. It's one of those illusion things but it works.
    no.
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  30. #30
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    Originally Posted by DiamondDelts
    Depends on your bonestructure. Not everyone can have big traps and appear wide at the same time.
    Incredibly true. I personally fall somewhere in the middle..i cant have one going real large without the other falling behind (in looks).

    There is a difference in being wide geneticly with just a wide frame and having big bodybuilder delts..hehe I think so anyway in looks. More rounded delts are better than boney delts hehe.
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