Wider Shoulders?

[RVR]

Hey guys,

I noticed some good developments in my shoulder but I want to increase it more or know if I'm doing a good job.

I only do side laterals and front raises.

I cannot do overhead press due to pain even when I do good form so im not sure if excluding these will limit my progress to get wider.

Also i do them without a rack because i workout at home. But anyways, is side laterals and raises enough?

 

[InvisibleJim]

I haven't given much thought to wide as a fitness goal myself but perhaps including some pulling exercises to develop the muscles in the back might help - I'm thinking in terms of the 'Swimmers V' type look- not sure if that is what you are after.

Bodyweight exercises, pushups and pullups (with regressions to incline pushups or ring rows/Australian Pullups if you need them) work that area pretty effectively and bodyweight exercises generally tend to reduce the likelihood of muscular imbalances. Handstand Pushups are the ultimate bodyweight shoulder exercise but if you are battling with the overhead press probably don't go there right at the moment!

Maybe see a biokineticist for proper advice on the pain when you do the overhead press - I don't know if you are able to perform the exercise with lighter weights, resistance bands or on a machine at the gym as a regression?

 

[InvisibleJim]

I only do side laterals and front raises.

I'm also thinking here that these exercises are working abduction and flexion respectively so you should look into exercises for shoulder adduction, extension, internal rotation and external rotation. This will cover the full range of movements that the shoulder is capable of. Cable Machine or resistance bands will probably help here.

 

[bromster]

Pullups. Your lats give you a much bigger upper body in general.

Sure, you can do 100 hours of shrugs and lateral raises, but you'll just end up looking like those guys with thick necks and 45 degree traps. It's just weird.

 

[krycor]

Don’t forget leg day.. haha

Side note:

Broad shoulder vs waist ratio is a slight pain as non custom shirts use to be a pain to get. These days slightly easier with the slim fit shirts.

 

[BrendanSmurf]

Upright rows can also help with the lateral delts... But I hear a lot of negative about them, especially using a bar as it rotates your shoulder joint and can cause impingement.

I really like them though, and if I do them I use dumbells (allow flexibility in wrists and hand position) and I don't lift past nipple height. Then I go as heavy as 3 or 4 sets of 10 to 12 reps allow. Don't shrug them up!

I also do lateral raises... Saw a video which helped my connection to the delt, go pretty heavy and do partial reps (half way max) - pinch at the top and don't let the weights hang free. Then do normal weights full rom and I feel them working.

*Just a note... They are really small muscles and unless you're on gear there won't be MASSIVE improvements there.

 

[Meister-Man]

Work your upper and middle back, that'll do more than just hitting your side delts.

 

[The Voice]

Random question: what are your genetics like? Do you have naturally broad shoulders? No matter how much you train, you're simply never going to grow much wider than what your skeletal system will allow, and may just have to accept that.

 

[krycor]

Random question: what are your genetics like? Do you have naturally broad shoulders? No matter how much you train, you're simply never going to grow much wider than what your skeletal system will allow, and may just have to accept that.

I think age makes a big difference tbh. if u under 18 or even better under 16 and start doing rowing or swimming you get that V shape quickly.. kinda why i've had that(rowed at gym & swam alot when younger)

 

[skeptic_SA]

If you're in SA and white. The privilege guilt you carry daily will make them shoulders wide AF!!

 

[JasonK]

Honestly unless you’re doing body building front raises is most underrated exercise imagineable. Front delts are used in just about ever push exercise there is.

I’ve not seen one mention of post delts?? The rule should be for every push exercise you do you need to balance it out with a post delt exercise.

Rather focus on lateral raises (hit from different angles) and posterior delt raises and pull work. You’ll get much better shoulder gains bru.

 

[syntax]

Pullups

 

[Meister-Man]

Honestly unless you’re doing body building front raises is most underrated exercise imagineable. Front delts are used in just about ever push exercise there is.

I’ve not seen one mention of post delts?? The rule should be for every push exercise you do you need to balance it out with a post delt exercise.

Rather focus on lateral raises (hit from different angles) and posterior delt raises and pull work. You’ll get much better shoulder gains bru.

Spot on, I agree with you 100%
Exactly my thoughts, if only I wasn't so lazy with my response yesterday.

 

[Herr der Verboten]

Honestly unless you’re doing body building front raises is most underrated exercise imagineable. Front delts are used in just about ever push exercise there is.

I’ve not seen one mention of post delts?? The rule should be for every push exercise you do you need to balance it out with a post delt exercise.

Rather focus on lateral raises (hit from different angles) and posterior delt raises and pull work. You’ll get much better shoulder gains bru.

This guy has a way to go...

 

[The Voice]

Honestly unless you’re doing body building front raises is most underrated exercise imagineable. Front delts are used in just about ever push exercise there is.

I’ve not seen one mention of post delts?? The rule should be for every push exercise you do you need to balance it out with a post delt exercise.

Rather focus on lateral raises (hit from different angles) and posterior delt raises and pull work. You’ll get much better shoulder gains bru.

Because bros who go to the gym only work on what THEY can see in the mirror. No back chain, shield, nada.

 

[BrendanSmurf]

Honestly unless you’re doing body building front raises is most underrated exercise imagineable. Front delts are used in just about ever push exercise there is.

Underrated or overrated?

 

[syntax]

Underrated or overrated?

I would say over rated. Over developed front delts are very common
Rear delts are left out in the cold

 

[BrendanSmurf]

I agree, and I think that's what JasonK meant..

 

[syntax]

Hey guys,

I noticed some good developments in my shoulder but I want to increase it more or know if I'm doing a good job.

I only do side laterals and front raises.

I cannot do overhead press due to pain even when I do good form so im not sure if excluding these will limit my progress to get wider.

Also i do them without a rack because i workout at home. But anyways, is side laterals and raises enough?

To add to my pullups statement.
Do rows
rear delts need love to

But I noticed a big change in thickness and shape to my physique when I added regular pullups to the mix.
Also learn how to activate the right muscles. It is very easy to engage other muscles when doing shoulders and back.

 

[JasonK]

I agree, and I think that's what JasonK meant..

Over rated! Definitely over rated! My bad!