In a human body, the shoulders are the main muscles that make your upper body look good and make you stronger. Broader shoulders make the body shape like a V type wider at the top and narrow at the waist. It also helps in making your body posture good. If you are missing your shoulder exercises or not training them in the gym then you are missing out much in your life.
Why should you train shoulders?
If you want to build your body and want to make yourself strong then you should probably consider training your shoulder because it makes your upper body stronger and gives you strength in lifting weight.
Having a well-developed shoulder and chest can help you improve your posture. Once your appearance becomes better you automatically get more confidence and boost.
Changing the width of your shoulder
Do many people have confusion about the width of their shoulders? And the answer is yes, you can. When you work on your shoulder it changes at some degrees and that change occurs in your shoulder muscles. As you can’t change the structure of your shoulder bone, which mostly depends on genetics.
To change the width of your shoulder you have to train your shoulder and all the muscles related to it. You will have to train the front, sides, and back muscles of your shoulder. You will have to work and train all parts of your shoulder.
Shoulder muscle fibers
There are three muscle fibers in the shoulder
- The front side of the shoulder. Which makes most of the shoulder appearance is called Anterior deltoid
- The middle part of the shoulder is called the Medial or lateral deltoid.
- The last part is the rear part of the shoulder which is the Posterior deltoid.
Exercises for broader shoulders
Below is some exercise that will help you build broader shoulders. You must train all three muscles and you will be able to target all these three parts with the exercises listed below. You can perform these exercises one to three times a week and a rest day between one session which will help you recover.
Overhead shoulder press exercise.
This is one of the common and easy exercises for shoulder development. This exercise helps you develop shoulder, triceps, and back muscles.
How to perform
- Stand straight and hold the dumbbells in your hand. Place your hands above your upper chest and your hands a little bit apart from each other.
- Lift the weight up toward the ceiling and keep your elbow up.
- Lower the dumbbells to the starting position. By doing this you will complete one rep.
How much
- 3 total sets
- Every set should consist of 12 to 15 reps
- 20 to 30-second rest between the sets
Barbell upright row exercise.
Barbell upright row exercise targets your front and side deltoids. It will also help you build your traps but most importantly you should do it with proper care and don’t create any risk of injury.
How to perform
- Hold the bar with an overhand grip with a little less than the width of our shoulders.
- Start your exercise by pulling the bar up to your chin but keep in mind not to pull the bar above your chin because it may cause injury to your shoulders.
- Lower the bar back down to the starting position to make it one rep.
How much
- 4 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Barbell front raises exercise.
This is an isolation exercise. This exercise will target the front delts of your shoulder and you may feel some fatigue in your side delts as well. This exercise can also be performed by dumbbells.
How to perform
- Stand straight and hold the barbell in front of your shoulders and make sure that your palm is facing downwards.
- Make sure that you are standing straight and the barbell is hanging down so that you are balancing your body weight on your thighs.
- Bring your chest out and your shoulder blades back.
- Now start the exercise by bringing the bar up in an arc motion and bring the barbell to the shoulder height. Try not to cheat or swing the barbell.
- Bring the barbell to the starting position to complete one rep.
How much
- 3 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Incline lateral raise exercise.
This is an isolated exercise. Incline lateral raise exercise targets side delts. In this exercise keep in mind to control the reps and stretch when lifting the weight.
How to perform
- To execute this exercise you will have to sit on an incline bench with dumbbells in both hands and keep your arms down at your sides.
- Then slowly raise your arms and bring the dumbbells to the level of your shoulders and make them parallel to the floor.
- Now bring the dumbbells to the starting position but in a slow manner so you may get the maximum out of this exercise.
How much
- 3 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Face pull exercise.
This is a compound exercise. Face pull exercise targets posterior deltoid muscles and also put some stress on the medial deltoid. This is a great exercise for building your back as well and it helps you in stabilizing your shoulder joints.
How to perform
- For this exercise, you will be using a rope attached to the cable cross machine and the pulley at the highest point.
- Hold the rope in your hand and move a step back so that an angle of tension is made in the rope.
- When you start pulling the cable keep in mind to place your hips back and your elbow should flare out in a position that is parallel to the ground.
- Start pulling the rope toward your face without touching your face and then come back to the starting position to complete one rep.
How much
- 4 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Bentover lateral raise exercise.
This is an isolated exercise. Bentover lateral raise exercise helps you in building your posterior delt muscles which are at the back of your shoulders. You should keep your hands strict to make the best of this exercise.
How to perform
- Hold dumbbells in your hand and bend over so that your torso is parallel to the ground but keep in mind not to bend your back as it may result in injury.
- To perform this exercise you will have to use your back rear delts, by bringing your shoulder blades near to each other as much as possible.
- Make an arc position when lifting weight and remember to keep your thumbs facing up.
- Return to the starting position to complete in rep.
How much
- 3 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Front raises exercise.
This is an isolated exercise. Front raises exercise targets anterior deltoid muscles which are on the front side of your shoulder. You should slowly do this exercise not to hurry so that you may put all the pressure on anterior deltoids.
How to perform.
- Stand straight and hold dumbbells in both of your hands and make sure your palms face downwards.
- Now to take the start raise your arm in front of your chest and have a slight bend in your elbow.
- When to bring the dumbbells up to your chest level try to pause there for 3 seconds and bring back the dumbbells down slowly.
- As you come to the starting position again you will complete one rep.
How much
- 5 total sets
- Every set should consist of 8 to 10 reps
- 20 to 30-second rest between the sets
- Standing side raises exercise. This is an isolated exercise. Standing side raises exercise targets the lateral head deltoid muscle. This is a very effective shoulder exercise that helps you to build your shoulder broader.
How to perform
- Hold dumbbells in both of your hands and have a slight bend in your knees.
- Also, bend your elbow slightly and push up your arms from the sides until your elbow reaches your shoulder height
- Return to your starting position to complete one rep.
45-degree incline row exercise.
This is a very effective exercise for building your middle deltoid muscles in your shoulder. It mainly activates the middle deltoid and puts some stress on the posterior deltoid muscles as well. Which are present on the rear of the shoulder.
How to perform
- Place your stomach on an incline bench at a 45 degree.
- Hold dumbbells in both of your hands and place your hands on the sides so they may hang on both sides.
- Bend your elbow slightly and push your arm up by squeezing your shoulder blades together.
- Try to keep your arms perpendicular to your shoulders.
- As you push the weight up pause there for a second or two and then slowly come down to the starting point.
- By doing so you will complete one rep.
How much
- 3 total sets
- Every set should consist of 10 to 12 reps
- 20 to 30-second rest between the sets
Results
The main question that comes to our mind after starting a workout is how much time will it take me to see the results. Once you start working out on your body you will notice the results in less than three weeks. But to see good results you will have to work out on your shoulders two to three times a week and in between the sessions, you will have to take a rest to completely recover your muscles and let them grow to their full potential.
Factors that may affect your results
Many factors may affect your result or you do not see the result in the first month of your workout because everyone has a different body structure, shape, and composition. The main factor that affects our results is fats in our body if you have a high level of fats in your body you will have to plan your whole routine from eating to choosing workout plans.
Conclusion
You can have any type of body or you may have fats or you may be skinny but if you are willing to give your 100 percent then you can change body appearance and can build your shoulders broader. Set a goal for yourself and make a plan to achieve it.
Workout plane
For building broader shoulders you should have a good workout plan. Follow the above exercises or you can choose some exercises from these and some from other shoulder workout plans. Make a workout plan that suits you the best.
After choosing exercises, make yourself a routine for how many times you will train your shoulders in a week. It should be more than one time and less than three times a week.
Diet
After choosing your workout plan and your workout routine. You should consider making yourself a diet plan. Make a list in which you have written everything you are going to eat in the whole week and list their nutrients as well.
Supplements
You can also use supplements if you want to gain weight or gain muscle mass. For taking supplements you will have to consult a doctor or physician and will tell you the best supplements that suit your body. You should consider taking supplements that are natural like protein, creatine, etc, and should avoid taking steroids or any other thing which promises you to make your body build faster because these products have many side effects. It may give a result in some days and make you look good for a while but after some time you will have to face the consequences and you will then regret what you have done.
