5 Ways to Get Wider Shoulders
Is one of your goals in the gym to increase muscle mass and shoulder
volume? Have you tried them all, trying your hand at the strangest
training techniques? Well, whether you are a beginner or a professional
sportsman, our tips will surely come in handy.
The advices
To have large and voluminous shoulders, it is essential to perform
training aimed at the deltoids, these muscles are divided into 3 parts,
anterior (front), medial and posterior.
The shoulders are one of the most trained muscle groups, in fact they are
often involved even when we train other muscle groups, for example by
training the chest, we will inevitably involve the anterior
deltoids.
This can even happen when we train the legs, for example during
deadlifts, the delts will be highly involved. Even when we carry out an
activity such as yoga, which does not use weights, our shoulders can be
involved, see the "dog" position.
1. Warming up
As the shoulders are almost always involved, they are consequently more
prone to injuries.
It would be good to warm them up properly before each workout.
2. Not just machines
Many people focus too much on using machines or on exercises that allow
you to isolate the shoulder muscles. In reality, this type of exercise is
of secondary importance in order to increase the volume of the
shoulders.
3. Don't overdo the repetitions
Another common mistake is to train the shoulders with a high number of
repetitions, a practice that contrary to what is thought, can also cause a
block in the growth of muscle groups, in particular it can have a very
negative effect on muscle groups. smaller, like shoulders.
4. Increase loads
When you already have nice big shoulders, then it will certainly be
easier, in fact, it will be enough to aim for lifting ever greater loads,
accompanied by a correct execution of the exercise.
5. Safe progression
It is good to focus on those exercises whose movements allow for safe
progression. For example, one of the most effective and well-known
exercises for training the shoulders is the Shoulder Press, which, through
the use of dumbbells, makes it possible to gradually increase the load, in
order to improve from time to time.
When working with heavier weights, muscle failure will occur at
approximately 6 repetitions, while when working with normal muscle
hypertrophy training, failure will usually occur around 8-12
repetitions.
Obviously this largely depends on the resilience which is entirely
subjective. If you are a beginner and you have recently approached the
world of sports, then it will definitely take a little more time.
If you want to increase muscle volumes, a good technique is to carry out
5 series for each exercise each consisting of 5 repetitions, thus managing
to progressively reach over 80% of your maximum.
6. Exercises for compression
Performing compression exercises for the shoulders is ideal, both through
the use of dumbbells and barbells. This type of exercise involves all 3
parts of the deltoid, with greater emphasis on the front.
7. Combine different exercises
Try to combine the different exercises we talked about, you will surely
be able to get bigger and more voluminous muscles!
Military Press
Arnold Press with dumbbells
Shoulder Press with dumbbells
Pull to the chin with the barbell
Raise to 90 ° while seated with dumbbells
Lateral raises on the side
Front raises with barbell
Reverse torsion to the low cable
Peck Back Machine
