Need help with shoulders

[Korilon]

Hi all

i did a search on here to see if I can find some good tips on how to build up my shoulders.
Couldn't really find much on this specific topic.

My bi's and tri's are ok but i just don't have that wide shoulder look.
I need more width to my shoulders. I have some seperation from the shoulder cap and the tricep but not enough to make it look right.

I do side raises, military press but i can't seem to get them to grow.


Also traps seem to be lagging also


any tips?





thanks

[O-Train]

Use a variety of exercises. Seated, standing military press, smith machine, hammer strength, machine shoulder press, dumbells etc... Focus on always improving.

Slow negative phase, fast explosive lift. Always control the weight, don't use momentum. Don't arch your back, keep the focus on the shoulders. Pick a heavy compound exercise and the reps as I described to failure. Rest 30 seconds, do it again (you will need a spotter).

Then go straight to side lateral raises. Straight arm right out to the side. Try to hold it at the top and resist gravity, go to failure.

Then stand with your back to a wall. Bring your arms up with your palms facing in like doing a front double bicep pose. Elbows slightly forward, thumbs drag along the wall as you slowly stretch and bring your arms downward. Do this till it gets very uncomfortable. I have found this stretch works better than the DC extreme shoulder stretch, at least for me.

That's it. Basically how I do everything. Not sure how it would work in the context of a more traditional weight training program. May be worth a try though.

[Korilon]

Sweet that sounds awesome!!

I will definitely try this in my next workout

thanks a lot :)

[Kaly11]

if you want to build up the shoulders hit all 3 sides of them bro. Anterior, lateral and posterior. Do exercises to encompass all three sides to ensure growth on all different fibres.

[LIVEHARD]

Use a variety of exercises. Seated, standing military press, smith machine, hammer strength, machine shoulder press, dumbells etc... Focus on always improving.

Slow negative phase, fast explosive lift. Always control the weight, don't use momentum. Don't arch your back, keep the focus on the shoulders. Pick a heavy compound exercise and the reps as I described to failure. Rest 30 seconds, do it again (you will need a spotter).

Then go straight to side lateral raises. Straight arm right out to the side. Try to hold it at the top and resist gravity, go to failure.

Then stand with your back to a wall. Bring your arms up with your palms facing in like doing a front double bicep pose. Elbows slightly forward, thumbs drag along the wall as you slowly stretch and bring your arms downward. Do this till it gets very uncomfortable. I have found this stretch works better than the DC extreme shoulder stretch, at least for me.

That's it. Basically how I do everything. Not sure how it would work in the context of a more traditional weight training program. May be worth a try though.

great advice

[Korilon]

if you want to build up the shoulders hit all 3 sides of them bro. Anterior, lateral and posterior. Do exercises to encompass all three sides to ensure growth on all different fibres.

What excersises do you suggest that wrk well for each section?

thanks

[Kaly11]

off the top of my head...for the anterior..front BB / DB Raises...side would be DB lateral raises and the rear you could throw in some bent over lateral raises. Those are just a few..there are many out there which hit all sides of the delt!

[bigtavi8]

Everyone gave great advice especially OHURLREY. I too had lagging shoudlers and traps. I tried many tips and a lot of exercises but for me the smith machine seated military press really did wonders. I usually incorporate 4 sets 1 warmup and 3 working and do a relatively heavy weight. Since i have started and switched from regular Db overhead press i have had great results. Maybe try it out just a suggestion that worked for me.

[Drummer]

I was gonna answer but hurley got to it first. I like :

Forward Military (a higher incline press)
Military Press
Reverse Dumbell flies for rear delt
Dumbell side laterals.
Pours
Reverse Peck Deck (instead of reverse fly's)

Keep in mind : all incline chest hits the front delt hard. All rows hit the rear delt. Heavy compounds to be done first in your workout, followed up by the iso-movements like laterals and reverse flys. Be carefull, listen to hurly's slow-down, explode-up method. DO NOT over strain the shoulders, you dont want a bad rotator (like me right now Grrrrr)

~D~

[MikeyFXD35]

Try same Arnold presses and upright rows, these can be done on a smith machine, cable machine or with a barbell.

[Varlover]

I knew a guy who would only workout with heavy compound movements, power cleans, squats, dead lifts, lunges and bench press and he was ****ing huge and natural too. He credited the power cleans for his upper body mass across his upper back and shoulders. He very rarely worked arms too and they were huge still.