woman with muscular shoulders

How to Get Bigger Shoulders

Posted by Chris Manus on

Do you want to add size and definition to your shoulders? If so, you've come to the right place. Having larger, stronger shoulders can give your physique an impressive appearance. Also, having strong shoulder muscles aids in everyday activities such as carrying groceries or assisting a friend in moving furniture. So, if you're ready for beach body season, let's look at how to get those boulder shoulders through smart training and healthy eating.

Learn the Right Shoulder Exercises

Having well-developed shoulders can make a huge difference in how you look and feel. Here’s a look at the best shoulder exercises for developing your shoulders. 

Dumbbell Overhead Presses 

The dumbbell overhead press is one of the most effective exercises for targeting your shoulder muscles. To perform this exercise, start by standing with feet hip-width apart and holding a pair of dumbbells close to your chest with palms facing forward. Push the weights up above your head until your arms are fully extended, then lower the weights back down slowly to starting position. Repeat this exercise 10 times for 3 sets. 

Lateral Raises 

Lateral raises are great for targeting the deltoid muscle in your shoulder area. In this exercise, your feet should be placed hip-width apart, and you should be holding a set of light dumbbells at waist level, palms facing inward. Raise both arms out to each side at shoulder height, keeping elbows slightly bent throughout the movement. Lower the weights slowly back down to starting position and repeat 10 times for 3 sets. 

Rear Delt Flyes 

Rear delt flyes are another great exercise for building up those shoulder muscles! To perform this exercise, start by standing with feet hip-width apart and holding a pair of light dumbbells in each hand at waist level with palms facing inward. Bend forward slightly from the hips while keeping your back straight, then raise both arms out to each side until they reach shoulder height (elbows should still be slightly bent). Lower the weights slowly back down to starting position and repeat 10 times for 3 sets.    

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Master Proper Form

man exercising shoulders

In order to get maximal muscle-building results, it is important to focus on correct form and posture when performing shoulder exercises. Incorrect form can easily lead to strain and injury, limiting muscle growth and putting you at risk for more serious repercussions. In order to ensure optimal muscle growth and avoid injury, make sure that your body is in the proper alignment while you perform any shoulder exercise, particularly ones with weights or machines. Keep your shoulders low and drawn back and steady throughout your exercise. Furthermore, you should focus on keeping tension on the muscle being worked throughout the entire exercise set. With proper form by your side, you will be able to maximize muscle-building potential while staying safe and healthy.

Incorporate Both Machines and Free Weights

Getting bigger shoulders can be exciting and challenging, but incorporating both machines and free weights into your muscle-building routine is a great way to see the results you want. Machines are effective because they are designed for muscle development, guiding you through specific movements that target muscle groups directly. On the other hand, free weights allow you to activate even more muscle fibers due to the instability of the weight, leading to greater muscle growth. Ultimately, combining various types of exercises with both machines and free weights will help you maximize muscle gains and reach your desired shoulder size faster.

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Increase the Weight Gradually Over Time for Optimal Muscle Growth

For optimal muscle growth, it's best to gradually increase the weight over time. You can injure yourself by overworking your muscles if you rapidly increase the weights you're lifting. Muscle tissue can be strengthened more effectively and efficiently with gradual, moderate increases in weight, allowing for muscle growth to occur without the attendant risk of injury. If you want bigger shoulders, one of the most important things you can do to build muscle is to gradually increase the weight you're lifting.

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Understanding the Shoulder

man doing barbell shoulder press

Let’s break down what parts make up the shoulder and how they come together to create a strong, well-developed shoulder muscle. 

The Deltoid Muscle 

The deltoid muscle is made up of three distinct heads—the anterior, lateral, and posterior. Each head has a unique function contributing to overall shoulder strength and stability. The anterior head works mainly with arm abduction (raising your arm out to the side) while the lateral head helps with extension (pushing your arm backward). Finally, the posterior head assists with internal rotation (turning your arm inwards). All three heads work together when it comes time to press overhead or perform any other overhead movements. 

Rotator Cuff Muscles 

The rotator cuff muscles are located deep within your shoulder joint and provide stability during movement. They help protect the delicate structures of your shoulder by keeping them in place as you move your arms around. The four muscles that make up this group include supraspinatus, infraspinatus, teres minor, and subscapularis. All four muscles work together to keep your shoulder joint stable and allow you to lift heavier weights safely and effectively. 

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Building Bigger Shoulders

​​Getting bigger shoulders doesn't have to be a difficult task. By following the correct diet and using various exercise techniques, anyone can make their shoulders more muscular and defined. However, it's important to remember that shoulders take time to develop so don't give up if you don't see results right away. Supplements like all-natural performance gummies can be a great help in building muscle mass as well as boosting recovery rates after intense workouts. Visit our website to see how our gummies can help with energy, sleep, & stress so that you have all the support necessary to reach your goals faster.

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