Many men want broad shoulders. However, this physique is difficult to obtain. If you're interested in building your shoulder muscles with strength training, there are some great exercises to help focus on your shoulders. If you just want a wide-shoulder look without practice, you can try wearing certain outfits. Changing your lifestyle will also help, such as improving your posture, losing weight, and building self-confidence.
Step
Method 1 of 3: Doing Strength Training
Step 1. Try partial side lateral
One of the best exercises for building shoulder muscles is the side lateral raise. However, full laterals are difficult to do with heavy weights so it's best to do partial raises.
- To do this exercise, hold a heavy dumbbell in each hand and place your hands on either side of your body.
- Then, raise the dumbbells as high as you can. The dumbbells should be quite difficult to lift and you won't be able to raise them all the way up to your shoulders. If you can, it means the dumbbells are still not heavy enough.
- Do 2 sets of 6-10 reps.
Step 2. Perform an upright row with a wide grip
The upright row is also a great exercise for building shoulder muscles. With a wide grip, you can work the muscles on the outer edge of your shoulder and make it easier for you to widen your shoulders
- This exercise is done by sitting on a seated row machine and gripping the outer edge of the bar with your hands.
- Perform the exercise as usual, pulling the bar straight back. Make sure you use enough weight to challenge yourself.
- Do 3 sets of 6-10 reps, or as many as you can until you can't anymore.
Step 3. Try rear deltoid raise
You can also work your back deltoids to widen your shoulders. This exercise is similar to the deltoid raise, but is done while bending over.
- To do this exercise, bend over so that your back is parallel to the floor.
- Take a heavy dumbbell in each hand, but not so heavy that you can lift it several times.
- Then, raise the dumbbells away from your body until they are almost parallel to your back.
- Do 3 sets of 10 reps on each side
Step 4. Do the front deltoid raise
You also have the deltoid muscles in front of your shoulders, which you can train with the front deltoid raise. Stand with your feet shoulder-width apart, then hold a dumbbell in each hand.
- Start with your hands close to your body, then lift the dumbbells up and in front of your body.
- When the dumbbells are at shoulder height, slowly lower them to the starting position.
- Do 3 sets of 8-10 reps on each side.
Step 5. Perform an overhead press
The overhead press will also help fill your shoulders and make them appear wider. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- This exercise is done by pressing dumbbells straight up over your head, then slowly lower them to the starting position.
- Do 3 sets of 8-10 reps..
Step 6. Try a wide-grip pull-up
If you want to use your own body weight, the pull-up option is perfect for you. Pull-ups will work the shoulder muscles, along with the muscles of the arms and back. Use a wide grip to increase the exercise on the shoulders.
- Grip the pull-up bar with your hands slightly more than shoulder-width apart. Then, pull your body up until your chin touches the bar. Do as much as you can.
- If you can't do regular pull-ups, try using a pull-up machine. This machine uses weights against your body weight to make training easier.
Step 7. Do pike-style push-ups
Push-ups also work your upper body and core muscles. However, to target your shoulder muscles more intensely, do a pike-style version of push-ups.
- You will need a weightlifting bench or a sturdy chair. Get into a push-up position in front of a chair or bench then raise your legs up onto the chair.
- Use both hands to walk with your upper body toward the chair until you are in a spear position (similar to a handstand, but your feet rest on a bench or chair). Your body should be bent at the waist.
- The exercise is done by lowering the face towards the floor by bending both arms. Then, when you're near the floor, lift yourself back up.
- Repeat this exercise 8-10 times for 3 sets.
Method 2 of 3: Dress to Broaden the Shoulders
Step 1. Put on the shoulder pads
Shoulder pads are a classic solution for owners of small and narrow shoulders. Some clothes are equipped with shoulder pads, such as blazers and coats. You may also be able to use shoulder pads under a thick sweater.
Be careful not to overfill your shoulder pads as this will be very noticeable
Step 2. Choose clothes that fit your body
Loose clothing will make the shoulders look small so it should be avoided. Instead, wear clothes that fit your size, such as a bodyfit shirt and jeans.
It's important to choose clothes that fit around your waist as they help create a V shape so your shoulders appear wider
Step 3. Wear clothes with horizontal stripes
Stripes along your chest and shoulders will make your shoulders look wider. Try wearing a sweater with a stripe or two along your chest and/or shoulders.
Step 4. Choose a white shirt
White will make your shoulders appear wider and your upper body appear bigger. Try wearing a white dress or t-shirt and see if your shoulder size seems to increase.
Step 5. Put on several layers of clothing
You can take advantage of the layered effect of your winter clothes and make your shoulders look wider. Try wearing a sweater over a long-sleeved shirt, or a T-shirt over a waffle shirt.
You can also wear 2-3 shirts in warm weather for this effect. However, make sure the collar or sleeves of the underwear don't stick out so they don't look ugly. Wear large clothes on the outside of your underwear to completely hide your underwear
Method 3 of 3: Changing Your Lifestyle
Step 1. Lose weight if excess
The extra weight around the waist will make your shoulders look smaller. While building your shoulder muscles, try to lose weight to reduce your waistline. This way, you can create a V effect and make your shoulders appear wider.
- To lose weight, you need to reduce your overall calorie intake so that you take in fewer calories than you burn. Try to record everything you eat and determine the number of calories consumed and reduce as needed.
- Increase your intake of non-starchy vegetables, such as green beans, cauliflower, peppers, and zucchini to help reduce your overall calorie intake. You can also replace fatty proteins with low-fat proteins, such as skinless chicken, turkey burgers, tofu, and egg whites.
Step 2. Stand tall
Good posture can make you appear thinner as well as broaden your shoulders. Stand tall by puffing out your chest and shoulders to make them look wider.
Remind yourself throughout the day to improve your posture, for example by putting sticky notes on your desk or setting an alarm on your phone
Step 3. Boost your confidence
Exuding confidence can influence how others perceive you. Confidence will also help you feel good about yourself. If your self-confidence is low, increase it so that you look and feel your best
