mmuscle

How to broaden your shoulders

Hi guys,

Here's a couple of tips on broadening your shoulders. I hope that they are useful.

A lot of people pump away at their shoulders for hours in order to develop broad shoulders, performing set after set of shoulder press. This does thicken the shoulders to a point, however to develop broadness, rather than just thickness, a different strategy is called for.

There are three distinct heads to the shoulder muscle (or Deltoids). The Anterior Deltoid (front of the shoulder), the Posterior Deltoid (back of the shoulder), and the Lateral Deltoid (side of the shoulder). Now what you really want to focus on for that broad shouldered look are the Lateral Deltoids. This may be accomplished as follows.

The Lateral Raise

This exercise should be performed with a dumbbell in each hand and the arms slightly bent. The movement should begin with the weights held together in front of the body, whilst stood up. The arms should then be raised so that the weights are parallel with the shoulders and then lowered slowly.

This is an exercise that I swear by!
Anyway thats my 10 cents worth for the day.

mmuscle

http://www.makemuscle.net

mike

agreed, but i also think posterior and anterior raises are important, variety is the key.

big

Yes I agree. My shoulder have blown up the last 10 weeks with the following:

Seated Barbell Military Press 5x5 or 4x6
Seated SLOW side lateral raises 2x8-12

Lowering slowly is the key. I do think you need a compound shoulder movement in there too, which is why I use military press.

I am going to switch up to cable lat raises next and see how they go.

crazycacti

Flex have a brilliant article in in this month for shoulders - it goes into exact form on most exercises and which/how it works each muscle - the shoulder exercise that shouldn't be out of anyone's shoulder day is the DB seated press imo - has to be done right though with the bench inclined very slightly - can't be 90 degrees - and no meeting of the DB at the top - this keeps it more on the shoulders than the triceps - and make sure u touch ur shoulders at the bottom of the movment - best shoulder mass and strength builder imo

hackskii

If you do side laterals then keep your palms facing down and at the top of the lift the outside of the hand should be higher than the thumbs.

They can be done with with a machine, cables, or dumbells.

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Power over others is weakness disguised as strength.

Scott

DB

yeah agree hacks, on the way up think that the dumbells are jugs and towards the top pour water out of them... it kills

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hackskii

Big time, this is how I learned how to do them exactly this way.

__________________
Power over others is weakness disguised as strength.

Scott

DB

cheers hacks
also agree with big....cant get big shoulders without compound movements militaries and seated dumbell presses followed by laterals

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winger

Bump all.;)
I do DB's one week and bar the next.
Here is a pic of the proper way to do side laterals. Although I like the water poured out of the jug a little bit more, but that is just me.

Killerkeane

i knew about the movement but the imagery of the jugs are really helpful.

winger

lol

hackskii

Very helpfull.

__________________
Power over others is weakness disguised as strength.

Scott

big

I'm always thinking of a nice pair of jugs

winger

Yea me too, but she screams when I rotate them

Killerkeane

i agree, just by hitting one particular aspect of a muscle does not make it grow. You wouldnt do leg curls and expect the whole leg to respond. Working all 3 heads is key to stimulate the entire shoulder.