Want to develop those giant shoulders? Who does not want! It feels great to have to turn sideways when you walk through a door, and if you want to create a dynamic and dramatic silhouette, then you really need broad shoulders to start taking up more space.
Unfortunately, shoulder width is largely a matter of genetics. You have a ‘frame’, which is your bone structure, and your muscles are simply plates on top of it. If you don’t have a wide structure, there is very little you can do about it. Muscles are highly adaptable, but bone – the frame that holds everything in place – isn’t.
But then is that it? Is there nothing you can do to get more width?
Fortunately, this is not the case. It turns out that there is a solution, which is to increase these muscle plates strategically so that they add width to the sides. This means developing huge deltoids that will eventually look like tires on the sides of your arms. When done correctly, this can effectively be like having your own shoulder pads.
Here is the training that can make this happen.
Front Side Raises (Front and Side Lift)
Lateral elevation is the perfect and simplest exercise for working the lateral deltoid. Since the lateral deltoids are those on the outside of your shoulders, it makes sense to work them first. Be sure not to use too heavy a weight and increase volume by doing more repetitions instead. This is the best way to encourage hypertrophy while avoiding injury.
Seated Dumbbell Press (Seated Dumbbell Development)
Sitting dumbbell development is a fantastic compound shoulder movement. Using the lateral elevations first, you ensure that you will really feel the lateral deltoids working during this movement. This is practical because these exercises give the most extra width.
Standing Straight Bar Side Raise
This is a side lift but using a longer dumbbell. It’s great for the amount of balance it requires – great for working those smaller supporting muscles as well as getting all three muscle heads to work together (the anterior, medial, and posterior deltoids). This also makes the straight bar lift particularly anabolic. This is a slightly different move that many shoulder workouts do not include. Remember different is always good!
Dumbbell Front Raise (Dumbbell Front Raise)
To work the frontal deltoids (anterior).
Standing Straight Bar Press (Standing Straight Bar Development)
Returning to a compound anabolic movement, the overhead bar press is a classic that should be present in every shoulder workout.
Seated Dumbbell Rear Side (Dumbbell Seated Reverse Crucifix)
The reverse crucifix involves leaning slightly forward sitting on a weight bench, and then lifting the dumbbells to your sides and back, as if flapping and trying to fly. This works the later deltoids to complete the triad. Never forget about them.
Angled Side Raise
Finally, finish with lateral elevations using neutral footprint. This alters the involvement of your shoulders to create an excellent separation between the three deltoid heads. This workout is amazing for developing wider shoulders, but it’s also great overall as a shoulder workout that will give you the definition and size and strength of a cannon ball.