What workouts can make narrow shoulders wide shoulders?

Pull-ups and push-ups are two exercises that can make narrow shoulders into wide shoulders, making your shoulders look thicker and your shoulder muscles better.

Dumbbell side presses, dumbbell bench presses, and dumbbell birds can be performed to tone your shoulder muscles and make your shoulders broad.

Follow the exercises below to make your shoulders wider.

In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done in a row for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then this weight is up to 12rm of weight, which is the best for beginners, with about 8 to 12 reps per set. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Shoulder Exercise Movements:

Dumbbell press 4 sets.

4 sets of dumbbell front raises.

Dumbbell side press 4 sets.

Precautions: Warm up by trotting for a few minutes before exercising;

Exercise and eating should be spaced between 30 minutes to an hour or so.

If you want to get your shoulders wider, you need to work on your deltoid muscles (the muscles in your shoulders are deltoids). The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles and wider shoulders.

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Simple, I used to practice for two years on the wide, weightlifting, lifting buckets up and down, push-ups each time insist on about 100 groups to do it in groups, it is best not to be less than 4 times a week, it is best to do 5 times a week, there are also protein, calcium supplements, eat more eggs and drink more milk, if you can persevere, you will definitely be able to do it, I wish you success....

The concept of wide shoulders:

This article will elaborate on how to exercise broad shoulders, and before explaining how to exercise broad shoulders, let's first understand the concept of broad shoulders. Broad shoulders are not only to widen the shoulders, but to make the shoulders bigger, so the definition of broad shoulders is to make the shoulders bigger, so as to achieve the effect of wide shoulders.

Structure of the shoulder muscles:

Now that the concept of broad shoulders is understood, let's understand the structure of the shoulder muscles. The main muscle groups of the shoulder are made up of the deltoid muscle, which is divided into three bundles: anterior, middle, and posterior. Therefore, as long as the front, middle and back three bundles of deltoid muscles are trained, the effect of wide shoulders can be achieved.

The following will teach you to practice the exercises of the three bundles of muscles in the front, middle and back of the deltoid muscles in turn, and the specific practice action explanation will not be said here, because there are too many explanations about deltoid muscle exercises on the Internet, search for it yourself, and then practice. The following is just the number of exercises and sets for each movement.

Anterior deltoid muscle exercise method:

1. Flat lift before standing barbell.

2. Alternate front flat raises of upright dumbbells.

3. Flat lifting in front of the upright rope.

4. Upright barbell rowing.

5. Stand up barbell and push shoulders.

6. Seated Arnold pushes shoulders.

Deltoid mid-bundle exercise method:

1. Upright dumbbell side lift.

2. Upright dumbbell one-handed side raise.

3. The upright rope is raised sideways with one hand.

4. Side-lying dumbbell side lift.

5. Seated dumbbell push shoulder.