How to broaden your shoulders?

  • mindblank

    Posts: 275

    Oct 28, 2010 9:10 PM GMT
    Hi, I have a problem with my upper body. My shoulders are very narrow despite me being in good shape and muscular from the waist down. I swim 5 km a week but had been going to the gym over the summer in a serious way concentrating on upper body...looking to start going back and just wondering if anyone has any tips for the types of excercises that might help widen my shoulders/chest? I feel inadequate when I see guys who have nice broad shoulders!! Thanks guys.
  • DCEric

    Posts: 3713

    Oct 29, 2010 1:03 AM GMT
    Clicky Pops
    I recommend any of the ones with a 9+ rating.
  • mindblank

    Posts: 275

    Oct 29, 2010 2:01 AM GMT
    DCEric saidClicky Pops
    I recommend any of the ones with a 9+ rating.


    How do you mean? The gym I went to before didn't have any ratings on the machines or anything... thanks for your comment anyway!! icon_rolleyes.gif
  • DCEric

    Posts: 3713

    Oct 29, 2010 2:03 AM GMT
    I mean those are exercises that focus on shoulders, that is what you asked for, right? Did I miss something?

    The site is just as good for chest exercises, you just have to click around a bit. The ones with lower ratings are good too, if you find they work for you.
  • Razzmaniac

    Posts: 240

    Oct 29, 2010 2:16 AM GMT
    GREAT site. . . love the video demos. . .
  • mindblank

    Posts: 275

    Oct 29, 2010 2:29 AM GMT
    sorry - I didn't know there were video demos on this website, only found it tonight for the first time, ok ill check the videos, thanks!!
  • Posted by a hidden member.
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    Oct 29, 2010 2:58 AM GMT
    You already are a swimmer. Have you ever thought about doing butterfly? That worked for me back when butterfly was high in the mix.
  • Celticmusl

    Posts: 4330

    Oct 29, 2010 3:02 AM GMT
    "Haven't you heard? It's the year of the shoulder!"

    "I think I'm going to get shoulder implants. To make them they use cartilage from bunny rabbits. No, I'm kidding, I just tell the kids that." -Karen Walker
  • Posted by a hidden member.
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    Oct 29, 2010 3:23 AM GMT
    Well there are a number of things you can do to both thicken up the chest and widen out the shoulders. On the shoulders, start doing shoulder presses, preferably standard barbell ones. That and cleans and upright rows should be the meat of your delt workout. My old weight training teacher got me onto presses and they really helped pack on the muscle there. Side lateral DB raises that hits the side head of the deltoid, which should really help widen you out. But also don't forget to hit the rear delts so that if you turn to the side your delts still look big. Plus the functionality of the joint will work correctly. Here is a sample workout that I'd give a try. Please be sure at least on set 3 or 4 or both you hit failure. I usually rest about 90sec on the first moves and then tighten it up to the usual minute rests.

    BB Shoulder Presses: 4 sets of 6-10 reps

    Smith Press: 4 sets of 6-10 reps

    Upright Rows: 4 sets of 8-12 reps

    Reverse Pec Dec/Butterfly: 3 sets of 10-12 reps

    Side DB Lateral Raises: 7 sets of 15 with 30s rests (should swell the muscles up well)

    On chest width, start doing pullups or chins. If you can't do your bodyweight yet, you can use an assisted pullup machine. Then once you can start doing your bodyweight, get a dip belt to start adding weight. Chins/pullups will widen out your back like none other. Also include back widening exercises such as wide-grip pulldowns, wide-grip seated cable rows. And be sure to throw in back thickening exercises like BB Rows. And work on thickening up the pecs with incline, flat and decline benches.

    The key thing with any muscle growth workout is to maximize hypertrophy or the increase in the cross-sectional area of a muscle. Hypertrophy is the body's response to a high volume of stress. Volume is an expression of the greatest amount of weight lifted, for the greatest amount of reps and sets. So typically the rep range falls in the 6-12 range with at least 3-4 sets and 3-4 exercises per bodypart.

    Be sure also to get your diet in order. You need to eat big and properly in order to see any gain in mass. Try taking a look at what you are eating for a week. Write down amount of calories, carbs, protein and fat. You should take at the least 1g of protein per pound of bodyweight. Then try adding calories to your diet and see what happens. Adjust as necessary.

    Hope this helps and your shoulders are 3ft wide before you know it. Let me know if you have any further questions.

    -Muscleman
    NASM-Certified Trainer
  • mindblank

    Posts: 275

    Oct 31, 2010 10:01 AM GMT
    nabob7729 saidYou already are a swimmer. Have you ever thought about doing butterfly? That worked for me back when butterfly was high in the mix.


    I can't really do the butterfly, plus I'd feel like a complete show off if I could do it lol...don't know...usually just breast stroke and front crawl but thanks for the tip!! icon_biggrin.gif
  • mindblank

    Posts: 275

    Oct 31, 2010 10:04 AM GMT
    WOW muscleman thanks!!!! The people on this site are really helpful!!