{"id":912,"date":"2013-05-10T08:45:00","date_gmt":"2013-05-10T08:45:00","guid":{"rendered":"http:\/\/www.realmuscleforum.com\/content\/?p=912"},"modified":"2024-06-07T22:48:41","modified_gmt":"2024-06-07T22:48:41","slug":"how-to-get-wider-shoulders","status":"publish","type":"post","link":"https:\/\/www.realmuscleforum.com\/content\/how-to-get-wider-shoulders\/","title":{"rendered":"How To Get Wider Shoulders"},"content":{"rendered":"<p>This article is submitted through our Guest post feature, please encourage more guest posts by commenting , liking and sharing where possible&#8230;<\/p>\n<p>Shoulder width always was a true indicator of strength and power. Big \u201ccannonball\u201d deltoids have to be earned with sweat and blood, and most bodybuilders know that. But for some reason shoulders are not very popular amongst beginners and intermediates. And that\u2019s a problem, because well-developed shoulders, abs and calves are a basis for a great physique.<\/p>\n<p><a href=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/clavicles-and-scapula.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-913 \" src=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/clavicles-and-scapula.jpg\" alt=\"clavicles and scapula\" width=\"416\" height=\"330\" srcset=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/clavicles-and-scapula.jpg 530w, https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/clavicles-and-scapula-300x237.jpg 300w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/><\/a><\/p>\n<p>To better understand what makes our shoulders wide, let\u2019s get into anatomy. Clavicles and scapulae are the bones that play a primary role in determining width of your shoulder girdle. And of course depending on your genetics you are born with particular shoulder width. But if your shoulders are narrow, you shouldn\u2019t worry &#8211; hard training will allow you to spread clavicles and scapulae and increase the width. And if you already have a wide set of shoulders and you haven\u2019t trained much \u2013 consider yourself lucky. With considerable amount of training you will be able to build ultra wide shoulders.<\/p>\n<h3>So what are those exercises that can help you to build wider shoulders?<\/h3>\n<ul>\n<li>Wide grip chin ups<\/li>\n<li>Wide grip pull downs (behind the back\/frontal)<\/li>\n<li>Wide grip army presses<\/li>\n<li>Wide grip behind the neck presses<\/li>\n<li>Wide grip bench presses and incline presses)<\/li>\n<li>Wide grip bent-over rows<\/li>\n<li>Deadlifts<\/li>\n<\/ul>\n<p>As you see, basically everything that requires a considerable amount of muscle stretching. Those are the most effective exercises and they will make your scapulae and clavicles thicker and more curved. Normal stretching, although great for promoting additional muscle grow, is not effective for widening your shoulder girdle, so don\u2019t put too much emphasis on it.<\/p>\n<h3>Are there any other exercises that can make your shoulders wider?<\/h3>\n<p><a href=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/dumbbell-laterals.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-914\" src=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/dumbbell-laterals.jpg\" alt=\"dumbbell laterals\" width=\"555\" height=\"370\" srcset=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/dumbbell-laterals.jpg 700w, https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2013\/05\/dumbbell-laterals-300x200.jpg 300w\" sizes=\"(max-width: 555px) 100vw, 555px\" \/><\/a>Yes. Exercises above should be your priority if you have narrow shoulder girdle, but exercises below will help you to develop your deltoids and thus make you even wider. Effect is purely visual, and it\u2019s minor compared to widening your scapulae and clavicle. Still, it\u2019s more than worth pursuing.<\/p>\n<ul>\n<li>Dumbbell laterals<\/li>\n<li>Lying dumbbell laterals<\/li>\n<li>One-arm cable laterals<\/li>\n<li>Bent-over laterals<\/li>\n<li>Upright rows<\/li>\n<li>Shrugs<\/li>\n<\/ul>\n<p>These will help you to build strong and bulky side deltoid heads.<\/p>\n<h3>How much sets should I do?<\/h3>\n<p>There are no strict rules, because everyone responds differently to the same exercises and same amount of sets, but use this as a guideline:<\/p>\n<ul>\n<li>If you are a beginner, do at least 3 exercises with 3-4 sets each (9-12 sets total)<\/li>\n<li>If you are intermediate, do 4 exercises with 4 sets each (16 sets total)<\/li>\n<li>If you are advanced, do 5 (or even 6, if you are insane) exercises with 4 sets each (20+ sets in total)<\/li>\n<\/ul>\n<p>Working on your weak points is very important in bodybuilding, and if you have narrow shoulders, start hitting them hard! But don\u2019t discard overall balance and aesthetics. That means \u2013 train other body parts adequately, your lacking shoulders shouldn&#8217;t become the only muscle group your train.<\/p>\n<p>Balance is the key.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This article is submitted through our Guest post feature, please encourage more guest posts by commenting , liking and sharing where possible&#8230; Shoulder width always was a true indicator of strength and power. Big \u201ccannonball\u201d deltoids have to be earned with sweat and blood, and most bodybuilders know that. But for some reason shoulders are not very popular amongst beginners and intermediates. And that\u2019s a problem, because well-developed shoulders, abs and calves are a basis for a great physique. To<\/p>\n","protected":false},"author":5,"featured_media":1686,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[10,2],"tags":[196],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get Wider Shoulders - Body Building and Fitness News Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.realmuscleforum.com\/content\/how-to-get-wider-shoulders\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get Wider Shoulders - Body Building and Fitness News Blog\" \/>\n<meta property=\"og:description\" content=\"This article is submitted through our Guest post feature, please encourage more guest posts by commenting , liking and sharing where possible&#8230; Shoulder width always was a true indicator of strength and power. Big \u201ccannonball\u201d deltoids have to be earned with sweat and blood, and most bodybuilders know that. But for some reason shoulders are not very popular amongst beginners and intermediates. And that\u2019s a problem, because well-developed shoulders, abs and calves are a basis for a great physique. 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