Everyone wants to have that large, broad upper body to give the illusion of a smaller and tighter waistline. A large upper body helps give the representation to others as a strong sign of masculinity according to many males.
However, having large shoulders is one area many males and females lack in. While one may have a large chest and back, it’s usually accompanied with narrow and underdeveloped deltoids. This is usually in part of the fact that many people do not fully understand how to train deltoids in order to target each head for adequate growth.
A weak shoulder is also one of the easiest ways for someone to get hurt while training with weights since we use our shoulders in almost every upper body lift. Some of the few techniques I have used in order to grow my shoulders that many others have also been using for years are actually very simple to follow and understand but can be a big factor in deltoid development.
Always start by training from back to front. Start with your rear delt exercises first and work your way through the workout towards exercises that are front deltoid dominant. I also recommend limiting the overall amount of overhead presses you perform per shoulder workout.
Although the overhead press is one of the best shoulder exercises we can perform and I strongly recommend everyone to add this exercise to your shoulder routine, it’s a very strenuous exercise that without proper deltoid development already, it can easily lead to injury when performed incorrectly. With the overhead press, if you begin to feel any pain or pinching during any part of this exercise, I strongly recommend you stop and avoid this movement until the pain subsides or goes away.
For the rear delts, you will want to perform exercises such as bent over side lateral raises either using a cable machine or dumbbells. Another rear delt exercise would be the reverse dumbbell flys with your thumbs pointed outwards to help with external rotation of the deltoid. For the side deltoid, you will want to stick to exercises like the side lateral raises. This can be performed with either cable pulley machines or dumbbells.
You can also perform this exercise by lying on either a flat bench of incline bench for support or stability. Next, you will want to perform your heavier exercises such as the seated dumbbell or seated barbell press, as well as dumbbell or barbell shrugs. Lastly, you will target the frontal deltoid by performing frontal dumbbell and front barbell raises.