A bigger chest and arms are perhaps the biggest symbols of physical fitness, but they are not the only ones. Rock-hard six-pack abs, bigger thighs and shoulders are also important. To get bigger shoulders, there are several workouts which can give you quick and safe results. It is important to note that the shoulders are made up of complex joints and a series of muscles groups which differ in shapes and sizes.
Examples of shoulder muscles you will need to work to get bigger shoulders include; rotator cuff muscles, serratus anterior muscles, upper trapezious, deltoids and levator scapulae muscles among others. Working these muscles will not only help you improve upper body strength and strengthen bones in the upper body, but also help you build the much-sought after three-dimensional shoulders.
Best Exercises for Building Bigger Shoulders
It is important to note that the shoulders are complex joints with many muscle groups. Some of these muscles are incredibly sensitive, so they can easily be injured. Therefore, shoulder exercises should be performed properly using the right equipment to minimize the risk of injury.
The following are the most effective exercises for building bigger shoulders:
- Barbell shoulder press
- Barbell overhead press
- One-arm side laterals
- Front plate raise
- Lying rear delt raise
- Seated side lateral raise
- Reverse flyes
- Side lateral raise
- Dumbbell shoulder press
Other effective shoulder exercises include:
- Barbell rear delta row
- Standing low-pulley deltoid raise
- Lying one-arm lateral raise, and
- Push ups
Shoulder Workout Routine
Every workout session should start with a warm up to prepare the body accordingly for the exercises. You can start by skipping rope or jogging a short distance before going to the gym. Running on a treadmill for a couple of minutes is also a great alternative. Next, take a barbell or dumbbell and start performing the exercises mentioned above. Ideally, you should perform 3 sets per exercise, each of which should have at least 5-8 reps. After completing an exercise, be sure to rest for around 60 seconds as you rehydrate and prepare for the next exercise. Each workout session should have at least four exercises, such as push ups, reverse flies, side lateral raise and seated side lateral raise. The entire workout session should take around 45 minutes, including the warm up.
The key to building bigger shoulders safely lies in performing shoulder exercises correctly and regularly. Do not use weights which are too heavy for you. When performing these exercises, make sure the joints have a natural movement to avoid injury. Be sure to warm down and rehydrate properly after each workout session for best results.