Broad shoulders are a highly valued male physical feature. Getting it isn't that easy though. If you are interested in strengthening your shoulder muscles with weight training, in this article you will find many great exercises that can target that part of the body. If, on the other hand, you just want your shoulders to look wider without straining, you can try wearing certain types of clothes. Some lifestyle changes can also help you achieve that goal; for example by improving your posture, losing weight and increasing your self-esteem.
Steps
Part 1 of 3: Doing Weight Training
Step 1. Try partial side raises
This is a great exercise for strengthening the shoulder muscles. This is a very useful alternative especially if you can't do full side raises with heavy dumbbells.
- To perform this exercise, hold heavy dumbbells with both hands and keep your arms at the sides of your body.
- Lift the dumbbells as high as possible. You should have great difficulty performing the movement and you should not be able to carry the weights up to the shoulders. If you can, the dumbbells aren't heavy enough.
- Complete three sets of 6-10 reps.
Step 2. Do straight back rowing with a wide grip
These exercises are also great for widening your shoulders. By doing the rowing strokes with a wide grip, you can work the muscles on the outer edge of the shoulders, making them easier to widen.
- To row with a straight back, sit on the rowing machine and grasp the outer edges of the bar with your hands.
- Another option is to use dumbbells. Stand next to a bench with one knee on it. Then place one hand along the body on the side of the bench and grab the dumbbell with the other hand. Pull the weight forward by lifting your elbow back as you perform the exercise.
- Do three sets of 6-10 repetitions or as many as possible until muscle failure.
Step 3. Practice rear deltoid lifts
You can also work these muscles to increase shoulder width. These are similar to the lateral deltoid lifts, but must be performed with the back bent forward.
- To perform a rear deltoid lift, lean forward, bringing your back parallel to the floor.
- Hold two heavy dumbbells, but not so big that you can't lift them more than a couple of times.
- Begin lifting the dumbbells outward, away from your body, until they are parallel to your back.
- Do three sets of 8-10 reps.
Step 4. Do lifts with the front delts
There are also deltoid muscles in the front of the shoulders and you can train them with this exercise. Bring your feet shoulder-width apart, keeping your back straight and holding a dumbbell in each hand.
- Start with your hands close to your body, lifting the dumbbells straight up in front of you.
- When the dumbbells are about shoulder height, begin to slowly bring them back to the starting position.
- Do three sets of 8-10 reps on each side.
Step 5. Try overhead lifts
These exercises will help you increase the mass of your shoulders and make them appear wider. Start with your feet shoulder-width apart and a dumbbell in each hand.
- To perform the exercise, push the dumbbells directly over your head, then slowly bring them back down.
- Complete three sets of 8-10 reps.
Step 6. Try wide-grip pull-ups
If you want to work using your body weight, pull-ups are a great choice. These exercises work the muscles of the shoulders, arms and back at the same time. Using a wide grip will put extra strain on your shoulders.
- Grab a pull-up bar with your hands slightly away from your shoulders. Then, lift your body weight upward, until you reach the bar with your chin. Do as many pull-ups as possible.
- If you still can't pull yourself up, you can try getting help from a machine. You will find pull-up machines in almost any gym. They use weights to counter the weight of your body and make pulling slightly easier.
Step 7. Do pike-style pushups
Also thanks to pushups, you can use your weight to work your upper body and core muscles. By adopting the pike style, you can also specifically target the shoulders.
- To do a pike-style push-up, you need a weight lifting bench or sturdy chair. Get into a push-up position in front of the bench or chair, then lift your feet onto the raised surface.
- Use your hands to walk back with your body towards the chair, until you are in a position similar to that of the vertical, but with your feet on the chair or bench. Your body should be bent at the waist.
- To perform the exercise, lower your face to the ground by bending your arms. When you come to touch the floor, return to the starting position.
- Repeat this exercise 8-10 times for three sets.
- Keep in mind that this type of exercise should be performed with caution - slipping for even a second could cause a serious neck or spine injury.
Part 2 of 3: Spreading Shoulders with Clothing
Step 1. Put on shoulder pads
Shoulder straps are a classic solution for those with small or narrow shoulders. Some dresses have straps already sewn into them, such as jackets and coats. You may also be able to wear shoulder pads under a thick sweater.
Be careful not to overdo the straps or they will be very noticeable
Step 2. Choose clothes that fit you perfectly
Baggy clothing can make your shoulders look narrower, so it's best to avoid them. Instead, go for clothes that are the perfect fit for you, such as jeans and skin-tight tops.
It is especially important that you choose dresses that are tight at the waist, as this can help create the V-shaped profile that makes your shoulders appear wider
Step 3. Try wearing horizontal striped clothing
Horizontal stripes across the chest and shoulders can also make your shoulders appear wider. Try wearing a sweater with a stripe or two at chest and shoulder height.
Step 4. Choose white shirts
White can make your shoulders look wider and your upper body look bigger. Try wearing white shirts and t-shirts to give your shoulders a wider look.
Step 5. Dress in layers
In winter, you can take advantage of the effects of multiple layers of clothing to make your shoulders look wider. Try wearing a sweater over a long-sleeved shirt, or put a short-sleeved shirt over a tight-fitting sweater.
When it's warmer, you can try wearing two or three shirts to achieve this effect. However, make sure that the collars or sleeves of the shirts you keep underneath are not visible or you will have a strange appearance. Put the largest sweater on last to hide the hems
Part 3 of 3: Lifestyle Changes
Step 1. Lose weight if you are overweight
Having a particularly wide waist can make your shoulders look smaller in comparison. In addition to strengthening your shoulder muscles, try to lose weight to reduce the circumference of your waist. This helps create a V-shaped profile and make your shoulders look wider.
- To lose weight, you need to reduce your daily calorie intake so that you burn more calories than you eat with food. Try keeping a record of everything you eat to figure out how many calories you consume and make any necessary changes to your diet.
- Eat large amounts of vegetables that do not contain starch, such as green beans, cauliflower, peppers, and zucchini to reduce your calorie intake. You can also replace fatty proteins with lean ones, such as skinless chicken, turkey tofu, tofu, and egg whites.
Step 2. Maintain good posture
Good posture can make you look leaner and have broader shoulders. Stand straight with your chest out and your shoulders back to make them appear wider.
Always remember to correct your posture, for example by placing a note on your desk or setting an alarm on your cell phone
Step 3. Work on your self-esteem
By showing self-confidence, you can change the way people see you. Gaining confidence will also help you get a better opinion of yourself. If your self-esteem is low, work on increasing it so you can feel better and look more attractive.
