These 5 exercises are what you need to build those boulder shoulders.
Bodybuilding is a sport of illusion and building those boulder shoulders are what you need most. The athletes you see on stage aren’t as big as they appear. Symmetry holds a significant importance in bodybuilding for this very reason. Your shoulders determine your structure and shape your V-taper. Also, stronger, more stable shoulders will improve posture and provide that added support we need when lifting massive amounts of weight.
Broad shoulders are seen as a symbol of strength and authority. Look around your gym and you’ll see many people with big biceps and chests but slouching shoulders. You need to train your shoulders from every angle to ensure an overall development. Well-rounded shoulders can be a game changer for your physique by adding real definition to give you an aesthetic others will envy. And come competition time, you will be judged much higher for it.
Your shoulders are made of three heads; front, medial and posterior deltoids. You need to be following a training program which focuses on developing all the three heads for that well-rounded and well-defined physique. Let’s take a look at some awesome exercises to work all areas of your shoulders so you only see the best gains.
Top 5 Exercises For Boulder Shoulders
These top 5 exercises are perfect for building those boulder shoulders that others will most certainly envy.
1. Military Presses
There is no going around this exercise. Military presses is a compound exercise which helps in building muscle mass while increasing your overall strength. You should start your shoulder workouts with this exercise.
Many people make the mistake of using momentum while performing this exercise. It’s called military press for a reason; you need to be completely disciplined and not use a jerk or momentum. Use moderate weights and have a complete range of motion.
2. Side Lateral Raises
The roundness of the shoulders is achieved with side lateral raises. Performing this exercise with strict form can add size and definition in your shoulder caps. You can try the cable variation of this exercise for a deeper and more intense pump.
Start by keeping the dumbbells at your side with a slight bend in your elbows. Lift your arms so they are parallel to the floor. Keep the movement slow and deliberate. Avoid using momentum or bending and bringing the dumbbells in front of your thighs.
3. Arnold Presses
Arnold himself was the man behind this exercise. You need to hit your shoulders from all the angles for a balanced growth and Arnold Presses do just that. Only a few other shoulder exercises can work your shoulders like this exercise can.
Hold the dumbbells with a supinated grip in front of your shoulders. As you elevate the dumbbells, rotate your hands so your palms are facing outwards at the top of the movement. Return to the starting position while slowly rotating the dumbbells.
4. Bent Over Rear Delt Raises
Rear delts are a genetically weak muscle group for most people. Not training them can make matters worse as your stronger shoulder heads might take over while you train your rear delts.
Since you can’t directly see your rear delts while training them, it can be a little hard to establish a mind-muscle connection. Use moderate dumbbells and keep a slight bend in your elbows throughout the exercise.
5. Shrugs
Shrugs target the trapezius muscle (traps). A solid pair of shoulders can never be deemed complete without developed traps. You can perform shrugs with dumbbells or a barbell. Dumbbells can offer you a better contraction while the barbell can help you lift more weights.
Always have a full range of motion while performing this exercise. Drop your ego while you’re performing this exercise. Moving your shoulders an inch won’t do anything for you. Try touching your ears with your shoulders, hold at the top of the movement and squeeze the hell out of your traps.
Best Supplements To Take After These Exercises
So, you’ve worked these muscles but now it’s time to really see them grow. The right supplements are exactly what you need to see real gains and knowing what to take can prove to be worthwhile. A protein powder is essential for this will work to boost muscle protein synthesis, as well as enhance recovery. For those wanting a little more, try a creatine product or mass gainer to really add strength and size to only build a much bigger physique.
Wrap Up
Building those boulder shoulders may seem daunting, but it is possible with these top exercises. Really give yourself the edge and work to build serious strength and size for only the most defined and well-rounded physique.
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*Images courtesy of Envato
