Body Workout Plan

The appearance of wide shoulders is achieved by selecting key exercises in your workout to specifically target the right muscles. The three main muscles that make up your shoulders are the front deltoid, rear deltoid, and the side deltoids. To create width in your shoulders, you should mainly focus on your side deltoids.

What exercises should I incorporate in my shoulder workout to target the side deltoids?

Plan to include plenty of side lateral raises in your shoulder workout if you really want to isolate your side deltoids. Start you workout with side lateral raises, as this will pre-fatigue your side deltoids. Many people prefer to start their shoulder workout with shoulder presses though, but if you start with side lateral raises you will find that when you get to your shoulder presses you will work the side deltoids harder. When performing your shoulder presses, attempt to keep your elbows close to the sides of you body. Do not allow your elbows to drift forward, as this will put more emphasis on your front deltoids.

What exercises should I avoid in my shoulder workout?

Upright rows and shrugging exercises should be avoided if you want to increase the width of you shoulders. Theses types of exercises emphasis your trapezoid muscles, which in turn will make your shoulders appear narrower. The wide, square shoulder look is achieved by placing more emphasis on your deltoid muscles during your workout. Big trap muscles tend to create a rounded shoulder appearance and may give you an unattractive physique.

How many sets and reps should I perform in my shoulder workout?

If you have smaller shoulders, then a high volume approach to your workout may be in order. You can achieve muscle mass by performing a high volume of exercise on a specific muscle group. People with smaller shoulders should aim for a high number of reps and less recovery time in between sets. Perform fifteen to twenty total sets for your shoulders with approximately eight to twelve reps in each set. Those with larger shoulders should perform approximately half the volume of lifts in their workouts. If you have larger shoulders aim for eight to ten total sets in your workout with approximately five to ten reps per set.

Should I include cardio in my shoulder workout?

If you are aiming for a long and angular look, then you should definitely include cardio in your workout. Cardio is one of the most important aspects of your shoulder workout. The lifts you perform in you workout will emphasis your deltoids, while the cardio will help you to burn fat, giving you a smaller waist and emphasizing your deltoids even further. Cardio puts the finishing touch on all of your body. It is an important aspect of you workout, and should be included year-round.

The Bowflex SelectTech 552 Dumbbells are a great way to strengthen your shoulders.