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Shoulder Strength & Diet 💪🏼

3 Bhagooray July 03, 2024

💡 Tabel of Content


 👉What is Shoulders


The shoulder is a complex combination of bones and joints that provides the widest range of motion in the body. Here are the key components:

➡️ Bones:

  • Clavicle (Collarbone): Extends across the front of the shoulder, stabilizing its movements.
  • Scapula (Shoulder Blade): A flat triangular bone in the upper back that connects with the collarbone.
  • Humerus: The largest arm bone, forming a ball-and-socket joint with the scapula.

➡️ Joints:

  • Glenohumeral Joint: A shallow ball-and-socket joint between the humerus and scapula, allowing circular arm rotation and movement away from the body.
  • Acromioclavicular (AC) Joint: Forms the highest point of the shoulder, enabling arm elevation.
  • Sternoclavicular Joint: Located at the center of the chest where the clavicle meets the sternum.

➡️ Muscles and Tendons:

  • The rotator cuff stabilizes the shoulder and holds the humerus head in the scapula’s shallow cavity. It includes muscles like the supraspinatus, infraspinatus, teres minor, and subscapularis.
  • Because shoulders have such a wide range of movement, they are commonly prone to injuries, including dislocation, arthritis, rotator cuff tears, and fractures. If you have any specific questions about shoulder exercises or care, feel free to ask!


👉How to Get Bigger Shoulders at Home


Building bigger shoulders at home is achievable with the right exercises. Here are some effective shoulder workouts you can try without any equipment:

➡️ Pike Push-Ups:

  • Targets the front portion of your shoulders.
  • Start in a push-up position, move your hands closer to your feet (forming an upside-down V shape), and perform push-ups.
  • Keep elbows tucked for safety and increased shoulder tension.

➡️ Dumbbell Lateral Raise:

  • Targets the middle deltoid.
  • Stand with feet hip-width apart, arms at your sides, and raise dumbbells to shoulder level.
  • Palms face downward during the movement.

➡️ Front Deltoid Raise:

  • Isolates the anterior (frontal) head of the shoulder muscle.
  • Hold dumbbells at your sides, lift them directly in front of you to shoulder height, and lower back down.

➡️ Arnold Press (with dumbbells):

  • Works both middle and anterior deltoids.
  • Stand with dumbbells at shoulder level, rotate palms forward, and press weights directly above your shoulders.

➡️ Military Press (with dumbbells):

  • Targets the entire deltoid muscle.
  • Sit on an incline bench, hold dumbbells at shoulder height, and press upward until arms are straight.

Remember to maintain proper form, progress gradually, and stay consistent. Your shoulders will thank you! 💪🏼


👉How to Widen Shoulders Female


While you can’t change your bone structure, you can enhance the appearance of your shoulders by building up the muscles. Here are some exercises to help you achieve wider shoulders:

➡️ Seated Rear Lateral Raise:

  • Sit on the edge of a bench with dumbbells at your sides.
  • Bend forward, resting your torso on your thighs.
  • Lift the weights up and to the side until your elbows are at shoulder height.
  • Slightly bend your elbows and tilt your hands forward.
  • Do 3-4 sets of 10-15 reps.

➡️ Face Pulls:

  • Set a rope attachment at chest height or slightly higher.
  • Pull the rope toward your face, squeezing your shoulder blades together.
  • Focus on the rear deltoids.
  • Do this exercise consistently for significant shoulder development.

Remember to maintain proper form, gradually increase weights, and stay consistent. Your shoulders will thank you! 💪🏼


👉How to Get Bigger Shoulders with Dumbbells


Building bigger shoulders with dumbbells is achievable, whether you’re at home or in the gym. Here are some effective dumbbell shoulder exercises to help you achieve those well-rounded delts:

➡️ Seated Dumbbell Shoulder Press:

  • Sit on a bench with dumbbells at shoulder level.
  • Press the weights overhead, extending your arms fully.
  • Lower them back down to shoulder height.
  • Focus on controlled movement and proper form.

➡️ Leaning Dumbbell Lateral Raise:

  • Stand with a slight lean forward.
  • Lift the dumbbells out to the sides, targeting the lateral deltoids.
  • Keep your elbows slightly bent and avoid swinging.

➡️ Dumbbell Push Press:

  • Start with a slight dip at the knees.
  • Explosively push the dumbbells overhead using your legs and shoulders.
  • Lower them back down and repeat.

➡️ Arnold Press:

  • Sit or stand with dumbbells at shoulder level.
  • Rotate your palms from facing inward to outward as you press the weights up.
  • This targets all three deltoid heads.

➡️ One-Arm Bent-Over Dumbbell Rear Delt Raise:

  • Bend forward at the hips, keeping your back flat.
  • Lift one dumbbell out to the side, targeting the rear deltoid.
  • Alternate sides for balanced development.

➡️ Dumbbell Pullover:

  • Lie on a bench with your upper back supported.
  • Hold a dumbbell with both hands above your chest.
  • Lower it behind your head, feeling the stretch in your shoulders and chest.
  • Pull it back up to the starting position.

Remember to start with an appropriate weight, focus on form, and gradually increase resistance as you progress. Consistency and proper nutrition are key for shoulder growth! 💪🏼


👉How to Get Bigger Shoulders No Equipment


You can build bigger shoulders without any equipment. Here are some effective bodyweight shoulder exercises you can try at home:

➡️ Pike Push-Ups:

  • Targets the front portion of your shoulders.
  • Start in a push-up position, move your hands closer to your feet (forming an upside-down V shape), and perform push-ups.
  • Keep elbows tucked for safety and increased shoulder tension.

➡️ Handstand Push-Ups (if you can):

  • Similar to pike push-ups but more challenging.
  • Perform them against a wall or elevated surface.
  • Focus on controlled movement and proper form.

➡️ Plank Shoulder Taps:

  • Begin in a high plank position.
  • Tap one shoulder with the opposite hand, alternating sides.
  • Engages the entire shoulder girdle.

➡️ Prone Y Raises:

  • Lie face down with arms extended in a Y shape.
  • Lift your arms off the ground, targeting the rear deltoids.
  • Squeeze your shoulder blades together.
  • Lower back down and repeat.

Remember to maintain proper form, progress gradually, and stay consistent. Your shoulders will thank you! 💪🏼


👉How to Get Wider Shoulders Male


Building broader shoulders is achievable, and it can significantly enhance your appearance. Here are some tips and exercises to help you achieve wider shoulders:

➡️ Understanding Shoulder Aesthetics:

  • Broad shoulders are often considered attractive, but aesthetics can be misleading. The ideal shoulder circumference is often said to be 1.618 times the size of your waist.
  • During puberty, testosterone influences shoulder growth, making clavicles longer and deltoids bigger. Men tend to develop broader shoulders due to more androgen receptors in their shoulder girdles.

➡️ Shoulder Exercises:

  • Incorporate these exercises into your routine:
  • Barbell Military Press: Targets overall shoulder development.
  • Dumbbell Shoulder Press: Works the deltoids effectively.
  • Upright Rows: Engages the upper traps and lateral deltoids.

➡️ Consistency Matters:

  • Aim for shoulder workouts at least three times a week to see significant development.

Remember, while bone structure plays a role, everyone can build broader shoulders with consistent effort! 💪🏼


👉Top 5 Shoulder Exercises for Mass


If you’re aiming to build shoulder mass, these top five exercises are highly effective:

  • Hang Clean and Press: This compound movement combines a clean (from the floor) with an overhead press. It engages multiple muscle groups, including the shoulders, traps, and upper back.
  • Military Press (Standing Overhead Press): A classic strength-building exercise that targets the shoulders. You can perform it with a barbell or dumbbells. Dumbbells often provide better muscle activation.
  • Dumbbell Shoulder Press: Similar to the military press but using dumbbells. It allows for a greater range of motion and better isolation of the deltoids.
  • Upright Barbell Rows: These work the upper traps and lateral deltoids. Keep your elbows close to your body and lift the barbell toward your chin.
  • Overhead Squat: Although primarily a lower-body exercise, the overhead squat also engages the shoulders for stability and balance. Use a barbell or a sturdy object.

Remember to maintain proper form, gradually increase weights, and stay consistent. Your shoulders will thank you! 💪🏼


👉Best Shoulder Exercises


When it comes to building strong and well-defined shoulders, incorporating a variety of effective exercises is key. Here are some top shoulder exercises you can include in your workout routine:

➡️ Push-Press:

  • A compound movement that engages multiple muscle groups.
  • Allows you to lift heavier weights and unlock new shoulder growth.
  • Variations include barbell push-press, dumbbell clean and push-press, and kettlebell push-press.

➡️ Military Press (Standing Overhead Press):

  • A challenging full-body lift that targets the shoulders.
  • Use dumbbells for greater muscle activation.
  • Maintain a neutral hip position and brace your core to protect your spine.

➡️ Rear Delt Row:

  • Focuses on the rear deltoids.
  • Helps improve shoulder strength and stability.

➡️ Seated Dumbbell Press:

  • Isolates the deltoids effectively.
  • Perform with proper form and gradually increase weights.

➡️ Lateral Raise:

  • An effective shoulder exercise that targets the deltoid muscles.
  • Improves shoulder aesthetics and strength.

Remember to tailor your workout to your fitness level and goals. Consistency and proper form are essential for shoulder development! 💪🏼


👉How to Get Wider Shoulders


Building wider shoulders involves a combination of targeted exercises and consistent effort. Here are some effective strategies to help you achieve broader shoulders:

➡️ Focus on Side Delts:

  • The side deltoids play a crucial role in creating the wide-shoulder appearance.
  • Incorporate lateral raises into your routine. These exercises specifically target the side delts and promote width.

➡️ Consistent Shoulder Workouts:

  • Train your shoulders at least three times a week.
  • Include compound movements like barbell military press and dumbbell shoulder press to build overall shoulder mass.

➡️ Medial Deltoids:

  • Develop your medial deltoids for the “cannonball” effect.
  • Proper exercises will lead to visible changes in shoulder width.

➡️ Nutrition and Genetics:

  • While genetics play a role, dedicated training and proper nutrition are decisive.
  • Maintain a calorie surplus to maximize muscle growth and reveal shoulder gains.

Remember, consistency and patience are key. Your shoulders will gradually widen with consistent effort! 💪🏼


👉7 Days Diet Plan to Get Bigger and Wider Shoulders


To achieve wider and more defined shoulders, it’s essential to focus on both your workout routine and nutrition. Here’s a 7-day plan that combines effective shoulder exercises with dietary recommendations:


⭐ 7-Day Shoulder Workout Plan:


➡️ Day 1: Push Day

  • Barbell Military Press:
  • Warm up and perform 3 sets of 6-8 reps.
  • Dumbbell Lateral Raises:
  • 4 sets of 10-12 reps.
  • Front Deltoid Raises:
  • 3 sets of 12-15 reps.

➡️ Day 2: Rest or Low-Intensity Cardio

  • Allow your muscles to recover.

➡️ Day 3: Pull Day

  • Bent-Over Dumbbell Rear Delt Raises:
  • 4 sets of 10-12 reps.
  • Upright Rows:
  • 3 sets of 8-10 reps.

➡️ Day 4: Rest or Mobility Work

  • Focus on flexibility and joint health.

➡️ Day 5: Shoulder Hypertrophy

  • Seated Dumbbell Shoulder Press:
  • Warm up and perform 4 sets of 8-10 reps.
  • Face Pulls:
  • 3 sets of 12-15 reps.

➡️ Day 6: Rest or Active Recovery

  • Light stretching or yoga.

➡️ Day 7: Compound Lifts

  • Hang Clean and Press:
  • 3 sets of 6-8 reps.
  • Dips (Chest Dips or Parallel Bar Dips):
  • 3 sets of 10-12 reps.


⭐ Nutrition Tips:

  • Caloric Surplus: Consume slightly more calories than your maintenance level to support muscle growth.
  • Protein: Aim for around 2 grams of protein per kilogram of body weight.
  • Healthy Fats: Include sources like avocados, nuts, and olive oil.
  • Carbohydrates: Opt for complex carbs like brown rice, quinoa, and sweet potatoes.
  • Hydration: Stay well-hydrated for optimal recovery.

Remember, consistency in both training and nutrition is key to achieving those broader shoulders! 💪🏼


👉How to Get Wider Shoulders Without Weights


Building wider shoulders without weights is achievable through bodyweight exercises. Here are some effective options:

➡️ Incline Push-Ups:

  • Start in a plank position with hands elevated on a box or bench.
  • Lower your chest toward the box and push back up.
  • Focus on the lower chest and shoulder activation.

➡️ Crab Walk:

  • Sit on the floor, raise hips off the ground, and walk forward using opposite hand and foot.
  • Engages glutes, abdominals, and triceps.

➡️ Prone T (and Y):

  • Extend one arm and the opposite leg off the floor.
  • Form a straight plane from hand to foot.
  • Targets the posterior deltoids.

Remember to maintain proper form and consistency. Your shoulders will gradually widen! 💪🏼

👉Conclusion

In conclusion, the shoulder is a complex joint with various components like bones, joints, muscles, and tendons that allow for a wide range of motion. Building bigger and wider shoulders involves targeted exercises, proper form, consistency, and sometimes a caloric surplus to support muscle growth. Whether using weights or bodyweight exercises, focusing on the side delts, medial deltoids, and incorporating compound movements can help achieve broader shoulders. Consistency in both training and nutrition is key to seeing progress and achieving well-defined shoulders.

Here is the Video Guide about How to Get Bigger & Wider Shoulders



What is Shoulders

The shoulder is a complex combination of bones and joints that provides the widest range of motion in the body. Here are the key components: ➡️ Bones: Clavicle (Collarbone): Extends across the front of the shoulder, stabilizing its movements. Scapula (Shoulder Blade): A flat triangular bone in the upper back that connects with the collarbone. Humerus: The largest arm bone, forming a ball-and-socket joint with the scapula. ➡️ Joints: Glenohumeral Joint: A shallow ball-and-socket joint between the humerus and scapula, allowing circular arm rotation and movement away from the body. Acromioclavicular (AC) Joint: Forms the highest point of the shoulder, enabling arm elevation. Sternoclavicular Joint: Located at the center of the chest where the clavicle meets the sternum. ➡️ Muscles and Tendons: The rotator cuff stabilizes the shoulder and holds the humerus head in the scapula’s shallow cavity. It includes muscles like the supraspinatus, infraspinatus, teres minor, and subscapularis. Because shoulders have such a wide range of movement, they are commonly prone to injuries, including dislocation, arthritis, rotator cuff tears, and fractures. If you have any specific questions about shoulder exercises or care, feel free to ask!

How to Get Bigger Shoulders at Home

Building bigger shoulders at home is achievable with the right exercises. Here are some effective shoulder workouts you can try without any equipment: ➡️ Pike Push-Ups: Targets the front portion of your shoulders. Start in a push-up position, move your hands closer to your feet (forming an upside-down V shape), and perform push-ups. Keep elbows tucked for safety and increased shoulder tension. ➡️ Dumbbell Lateral Raise: Targets the middle deltoid. Stand with feet hip-width apart, arms at your sides, and raise dumbbells to shoulder level. Palms face downward during the movement. ➡️ Front Deltoid Raise: Isolates the anterior (frontal) head of the shoulder muscle. Hold dumbbells at your sides, lift them directly in front of you to shoulder height, and lower back down. ➡️ Arnold Press (with dumbbells): Works both middle and anterior deltoids. Stand with dumbbells at shoulder level, rotate palms forward, and press weights directly above your shoulders. ➡️ Military Press (with dumbbells): Targets the entire deltoid muscle. Sit on an incline bench, hold dumbbells at shoulder height, and press upward until arms are straight. Remember to maintain proper form, progress gradually, and stay consistent. Your shoulders will thank you! 💪🏼

How to Widen Shoulders Female

While you can’t change your bone structure, you can enhance the appearance of your shoulders by building up the muscles. Here are some exercises to help you achieve wider shoulders: ➡️ Seated Rear Lateral Raise: Sit on the edge of a bench with dumbbells at your sides. Bend forward, resting your torso on your thighs. Lift the weights up and to the side until your elbows are at shoulder height. Slightly bend your elbows and tilt your hands forward. Do 3-4 sets of 10-15 reps. ➡️ Face Pulls: Set a rope attachment at chest height or slightly higher. Pull the rope toward your face, squeezing your shoulder blades together. Focus on the rear deltoids. Do this exercise consistently for significant shoulder development. Remember to maintain proper form, gradually increase weights, and stay consistent. Your shoulders will thank you! 💪🏼

How to Get Bigger Shoulders with Dumbbells

Building bigger shoulders with dumbbells is achievable, whether you’re at home or in the gym. Here are some effective dumbbell shoulder exercises to help you achieve those well-rounded delts: ➡️ Seated Dumbbell Shoulder Press: Sit on a bench with dumbbells at shoulder level. Press the weights overhead, extending your arms fully. Lower them back down to shoulder height. Focus on controlled movement and proper form. ➡️ Leaning Dumbbell Lateral Raise: Stand with a slight lean forward. Lift the dumbbells out to the sides, targeting the lateral deltoids. Keep your elbows slightly bent and avoid swinging. ➡️ Dumbbell Push Press: Start with a slight dip at the knees. Explosively push the dumbbells overhead using your legs and shoulders. Lower them back down and repeat. ➡️ Arnold Press: Sit or stand with dumbbells at shoulder level. Rotate your palms from facing inward to outward as you press the weights up. This targets all three deltoid heads. ➡️ One-Arm Bent-Over Dumbbell Rear Delt Raise: Bend forward at the hips, keeping your back flat. Lift one dumbbell out to the side, targeting the rear deltoid. Alternate sides for balanced development. ➡️ Dumbbell Pullover: Lie on a bench with your upper back supported. Hold a dumbbell with both hands above your chest. Lower it behind your head, feeling the stretch in your shoulders and chest. Pull it back up to the starting position. Remember to start with an appropriate weight, focus on form, and gradually increase resistance as you progress. Consistency and proper nutrition are key for shoulder growth! 💪🏼

How to Get Bigger Shoulders No Equipment

You can build bigger shoulders without any equipment. Here are some effective bodyweight shoulder exercises you can try at home: ➡️ Pike Push-Ups: Targets the front portion of your shoulders. Start in a push-up position, move your hands closer to your feet (forming an upside-down V shape), and perform push-ups. Keep elbows tucked for safety and increased shoulder tension. ➡️ Handstand Push-Ups (if you can): Similar to pike push-ups but more challenging. Perform them against a wall or elevated surface. Focus on controlled movement and proper form. ➡️ Plank Shoulder Taps: Begin in a high plank position. Tap one shoulder with the opposite hand, alternating sides. Engages the entire shoulder girdle. ➡️ Prone Y Raises: Lie face down with arms extended in a Y shape. Lift your arms off the ground, targeting the rear deltoids. Squeeze your shoulder blades together. Lower back down and repeat. Remember to maintain proper form, progress gradually, and stay consistent. Your shoulders will thank you! 💪🏼

How to Get Wider Shoulders Male

Building broader shoulders is achievable, and it can significantly enhance your appearance. Here are some tips and exercises to help you achieve wider shoulders: ➡️ Understanding Shoulder Aesthetics: Broad shoulders are often considered attractive, but aesthetics can be misleading. The ideal shoulder circumference is often said to be 1.618 times the size of your waist. During puberty, testosterone influences shoulder growth, making clavicles longer and deltoids bigger. Men tend to develop broader shoulders due to more androgen receptors in their shoulder girdles. ➡️ Shoulder Exercises: Incorporate these exercises into your routine: Barbell Military Press: Targets overall shoulder development. Dumbbell Shoulder Press: Works the deltoids effectively. Upright Rows: Engages the upper traps and lateral deltoids. ➡️ Consistency Matters: Aim for shoulder workouts at least three times a week to see significant development. Remember, while bone structure plays a role, everyone can build broader shoulders with consistent effort! 💪🏼

Top 5 Shoulder Exercises for Mass

If you’re aiming to build shoulder mass, these top five exercises are highly effective: Hang Clean and Press: This compound movement combines a clean (from the floor) with an overhead press. It engages multiple muscle groups, including the shoulders, traps, and upper back. Military Press (Standing Overhead Press): A classic strength-building exercise that targets the shoulders. You can perform it with a barbell or dumbbells. Dumbbells often provide better muscle activation. Dumbbell Shoulder Press: Similar to the military press but using dumbbells. It allows for a greater range of motion and better isolation of the deltoids. Upright Barbell Rows: These work the upper traps and lateral deltoids. Keep your elbows close to your body and lift the barbell toward your chin. Overhead Squat: Although primarily a lower-body exercise, the overhead squat also engages the shoulders for stability and balance. Use a barbell or a sturdy object. Remember to maintain proper form, gradually increase weights, and stay consistent. Your shoulders will thank you! 💪🏼

Best Shoulder Exercises

When it comes to building strong and well-defined shoulders, incorporating a variety of effective exercises is key. Here are some top shoulder exercises you can include in your workout routine: ➡️ Push-Press: A compound movement that engages multiple muscle groups. Allows you to lift heavier weights and unlock new shoulder growth. Variations include barbell push-press, dumbbell clean and push-press, and kettlebell push-press. ➡️ Military Press (Standing Overhead Press): A challenging full-body lift that targets the shoulders. Use dumbbells for greater muscle activation. Maintain a neutral hip position and brace your core to protect your spine. ➡️ Rear Delt Row: Focuses on the rear deltoids. Helps improve shoulder strength and stability. ➡️ Seated Dumbbell Press: Isolates the deltoids effectively. Perform with proper form and gradually increase weights. ➡️ Lateral Raise: An effective shoulder exercise that targets the deltoid muscles. Improves shoulder aesthetics and strength. Remember to tailor your workout to your fitness level and goals. Consistency and proper form are essential for shoulder development! 💪🏼

How to Get Wider Shoulders

Building wider shoulders involves a combination of targeted exercises and consistent effort. Here are some effective strategies to help you achieve broader shoulders: ➡️ Focus on Side Delts: The side deltoids play a crucial role in creating the wide-shoulder appearance. Incorporate lateral raises into your routine. These exercises specifically target the side delts and promote width. ➡️ Consistent Shoulder Workouts: Train your shoulders at least three times a week. Include compound movements like barbell military press and dumbbell shoulder press to build overall shoulder mass. ➡️ Medial Deltoids: Develop your medial deltoids for the “cannonball” effect. Proper exercises will lead to visible changes in shoulder width. ➡️ Nutrition and Genetics: While genetics play a role, dedicated training and proper nutrition are decisive. Maintain a calorie surplus to maximize muscle growth and reveal shoulder gains. Remember, consistency and patience are key. Your shoulders will gradually widen with consistent effort! 💪🏼

7 Days Diet Plan to Get Bigger and Wider Shoulders

To achieve wider and more defined shoulders, it’s essential to focus on both your workout routine and nutrition. Here’s a 7-day plan that combines effective shoulder exercises with dietary recommendations: ⭐ 7-Day Shoulder Workout Plan: ➡️ Day 1: Push Day Barbell Military Press: Warm up and perform 3 sets of 6-8 reps. Dumbbell Lateral Raises: 4 sets of 10-12 reps. Front Deltoid Raises: 3 sets of 12-15 reps. ➡️ Day 2: Rest or Low-Intensity Cardio Allow your muscles to recover. ➡️ Day 3: Pull Day Bent-Over Dumbbell Rear Delt Raises: 4 sets of 10-12 reps. Upright Rows: 3 sets of 8-10 reps. ➡️ Day 4: Rest or Mobility Work Focus on flexibility and joint health. ➡️ Day 5: Shoulder Hypertrophy Seated Dumbbell Shoulder Press: Warm up and perform 4 sets of 8-10 reps. Face Pulls: 3 sets of 12-15 reps. ➡️ Day 6: Rest or Active Recovery Light stretching or yoga. ➡️ Day 7: Compound Lifts Hang Clean and Press: 3 sets of 6-8 reps. Dips (Chest Dips or Parallel Bar Dips): 3 sets of 10-12 reps. ⭐ Nutrition Tips: Caloric Surplus: Consume slightly more calories than your maintenance level to support muscle growth. Protein: Aim for around 2 grams of protein per kilogram of body weight. Healthy Fats: Include sources like avocados, nuts, and olive oil. Carbohydrates: Opt for complex carbs like brown rice, quinoa, and sweet potatoes. Hydration: Stay well-hydrated for optimal recovery. Remember, consistency in both training and nutrition is key to achieving those broader shoulders! 💪🏼

How to Get Wider Shoulders Without Weights

Building wider shoulders without weights is achievable through bodyweight exercises. Here are some effective options: ➡️ Incline Push-Ups: Start in a plank position with hands elevated on a box or bench. Lower your chest toward the box and push back up. Focus on the lower chest and shoulder activation. ➡️ Crab Walk: Sit on the floor, raise hips off the ground, and walk forward using opposite hand and foot. Engages glutes, abdominals, and triceps. ➡️ Prone T (and Y): Extend one arm and the opposite leg off the floor. Form a straight plane from hand to foot. Targets the posterior deltoids. Remember to maintain proper form and consistency. Your shoulders will gradually widen! 💪🏼

Conclusion

In conclusion, the shoulder is a complex joint with various components like bones, joints, muscles, and tendons that allow for a wide range of motion. Building bigger and wider shoulders involves targeted exercises, proper form, consistency, and sometimes a caloric surplus to support muscle growth. Whether using weights or bodyweight exercises, focusing on the side delts, medial deltoids, and incorporating compound movements can help achieve broader shoulders. Consistency in both training and nutrition is key to seeing progress and achieving well-defined shoulders.

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