How To Create Broad Shoulders

How To Create Broad Shoulders

Deltoids are the main muscles of the shoulders and They consist of three main parts: front, side and rear. The front allows you to move the arm away and on the body, as well as up. The back part contributes to the extension of shoulder and to separate the arm from the chest, with the elbows open. The lateral part participates in the same movements as the rear deltoids. To broaden your shoulders, perform exercises that allow you to work the three parts and thus achieve muscle balance and avoid injuries. Perform six to twelve repetitions in two or three sets of each exercise to develop mass. Warm up your muscles for 5 or 10 minutes with some light aerobic activity before using the weights.

Shoulder Extensions

Perform shoulder extensions or lateral lifts to isolate and strengthen the midsection of your shoulder muscles.

Stand with your feet at shoulder height and without tensing your knees.

Take a pair of dumbbells or water bottles filled with sand with a neutral grip, palms down and arms at your sides.

Exhale and lift the weights in a slow movement to the sides, until your arms are at the same height as your shoulders and parallel to the ground. Avoid balancing your body and depend on inertia to do each lift. Keep your elbows slightly bent when doing this exercise.

Pause for a second, inhale and return to the starting position.

Upright row

Develop the middle and back section of your shoulder muscles by vertical rowing with a cable, a barbell or a Smith machine.

Stand with your feet at hip height in front of a cable machine with a horizontal bar connected to the lower pulley.

Hold the bar using a grip above, palms down. Sit your hands slightly more glued than your shoulders Start with your arms fully extended and stuck to your thighs.

Inhale, bend your elbows and lift the bar up to your neck. Keep your elbows open to the sides and above your hands when doing the lifting.

Exhale and move the bar to the starting position. Open your grip to move more tension to the muscles of your shoulders.

Shoulder press

Make the shoulder or military press to lift more weight and generate more mass in front of your shoulders.

Sit on the edge of a bench, with your feet slightly above shoulder height.

Hold a barbell near your clavicle and in front of your shoulders, with your wrists bent back and your palms facing the ceiling. Your elbows should point to the floor.

Keep your shoulders down, your back straight and your chest out.Let your lower back tilt slightly forward.

Exhale and slowly lift the weight until it is over your head and your arms are straight. Avoid tensing your elbows or balancing the body to complete the lift.

Inhale and return to the starting position.

Council

Watch the development of your shoulder muscles. Determine which parts of your shoulders are weak and increase the number of sets to achieve muscle balance.

Warnings

If you suffer or have a history of shoulder injuries, talk to your doctor before doing resistance exercises focused on this part of the body. Start with little weight and use slow and controlled movements, focusing on the correct way.

Video Tutorial: Bigger Wider Shoulders in 14 DAYS (With 1 DUMBBELL!).

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