Is it possible to increase shoulder width with exercise?

Exercises to expand the chest[edit | edit code]

SETH FEROSI. Super CHEST MUSCLES (GymFit INFO)

Breathing squats with a barbell

First, “breathing” squats are performed with a barbell on the shoulders. The technique of this exercise is no different from the classical analogue, with the exception that at the end of each exercise (in a standing position) you inhale and exhale as deeply as possible, after which you need to inhale slowly while moving to the lowest point, and exhale slowly while rising.. Every 5 repetitions, you can take not one, but 3-5 deep breaths, and then continue. To expand the chest, many recommend increasing the number of repetitions of breathing squats to 15-20 in one set. Another scheme is also proposed:

• Reps 1-7, take 1 deep breath
• Reps 8-13, perform 2 breaths
• Reps 14-20, perform 3 breaths

Remember to take an extra slow breath as you go down and exhale slowly as you go up. Don't hold your breath. Barbell squats can be periodically replaced with hack squats or deadlifts.

After a set of breathing squats, you need to start pullovers with dumbbells on a cross board. Sometimes they are also called “breathing” pullovers, since they use the same breathing method: 1 breath for 1-7 repetitions, 2 breaths between 8-13 repetitions and 3 between 14-20 repetitions. Just like during squats, inhale again while lowering and exhale while lifting the dumbbell.

The total number of repetitions can be reduced to 15 or 12. Try to arch your back more, so as to create conditions for maximum expansion of the torso. As a rule, for high-quality and safe performance, insurance is required. Pullovers can be periodically replaced with Raider chest pulls.

Remember that the key to success is a progressive increase in weights (5-10% more each workout).

General training scheme[edit | edit code]

You can start with both breathing squats and pullovers. On average, it is enough to perform three alternating approaches. The optimal frequency of training for chest expansion is once every 1-2 weeks.

Enlargement of the latissimus muscles

There is no one exercise that will allow you to pump up all the bundles at the same time. In one workout you need to work out each head, so professionals combine basic (multi-joint) exercises with isolating (single-joint) exercises. The result depends greatly on:

• number of repetitions;
• number of workouts per week on shoulders;
• working weight;
• rest period.

Effective selection can only be made through experience. To do this, you need to periodically change your training plan, measure the width of your shoulders (measured horizontally at the outer most prominent points on the shoulders), record the results and find a connection between individual workouts and maximum progress.

You need to start your workout with a warm-up and don’t try to surprise anyone with heavy weights. If there was a long break in your classes, then at first you need to do basic exercises for the whole body, cardio, and circuit training. For beginners, two basic exercises on the shoulders will be enough, and experienced athletes need to add 1-3 more isolating exercises to them. You should not be afraid of your muscles getting used to the same exercises, because this will not happen if you use different weights.

Effective basic exercises for shaping shoulders, which can be performed standing and sitting, with dumbbells and barbells, at home and in the gym:

1. Vertical barbell press from the chest over your head (military press).
2. Bench press.
3. Dumbbell shoulder press.
4. Straight-grip barbell row to the chin.
5. Arnold press.

These exercises perfectly train the anterior and middle bundles, strengthen ligaments and develop strength. As a rule, they start training with a “base” and then do “isolation”, but professionals can afford to do exactly the opposite.

Isolation exercises for the middle deltoid to increase shoulder width:

1. Raising dumbbells to the sides while standing (from the hips).
2. Raise with one hand to the side on the lower block.

If the rear delta is lagging behind in development, which is quite common, perform the following isolated exercises:

1. Bent-over dumbbell raises to the sides.
2. Dumbbell rows lying on your stomach on an incline bench.
3. Retracting the arms back in the “peck-deck” simulator (reverse “butterfly” is a modification of bent over swings).

For the anterior deltoid, which rarely needs isolation exercises, you can do:

1. Lifting dumbbells in front of you.
2. Pull the lower block forward.

To increase shoulder width, a simple superset is suitable (2 exercises in 4 circles with a break after each circle for 30 seconds):

• 15–20 pull-ups of a barbell with a curved bar to the chin with the widest possible grip.
• 15–20 standing dumbbell lateral raises.

There are many other shoulder exercises (such as pulleys), but they are considered less effective or duplicative. Basic exercises also include pull-ups on the horizontal bar, but the load on the shoulders when performing them is “smeared” and is not enough for good hypertrophy (growth) of the deltas.

The easiest way to solve the problem of narrow shoulders is to perform exercises with free weights (dumbbells, barbells). They can be done in the gym and at home. The main thing is not to disturb your technique and breathing. If you don’t have a personal instructor, videos from experienced trainers will help you master the correct technique.

Read more: Exercise donkey for calves technique from A to Z

Typically, the number of repetitions varies from average to maximum. At the same time, do 3-5 sets and rest between them for one minute. The shoulder muscles recover in four days, so it is advisable to train them no more than twice a week. It is advisable to eat 6-8 times a day in small portions, which will improve recovery.

Performance assessment[edit | edit code]

Review of methods with Denis Borisov

The ribs are anatomically connected to the spine at the back of the torso. In front, they are attached with cartilage to the sternum. Various sources in the past have cited the possibility of "stretching" the cartilage as a rationale for chest expansion. However, in practice it has been proven that the length of the cartilage remains unchanged, regardless of how much and what types of exercises are performed. No amount of deep breathing or stretching can change this cartilage structure. Secondly, even if it were possible to stretch the cartilaginous bridges of the ribs, this would inevitably lead to a change in their functional and anatomical connection with the spine. In other words, if the angle of attachment of the ribs to the spine changes, then all motor function will be disrupted.

How to explain the existing data on the positive effects of training and, in some cases, significant expansion of the chest? In reality, the chest does not expand. And the positive effect occurs as a result of hypertrophy of the torso muscles. This gives the impression of a wider chest.

Is it worth practicing according to the scheme described above?[edit | edit code]

The described scheme is based on the recommendations of Stuart McRobert with minor modern modifications. However, it has several significant disadvantages. Firstly, it is based only on theoretical reasoning, and since modern data tells us that expanding the skeleton is impossible, it is better to use classic exercises that better work the pectoral muscles, latissimus dorsi and deltoids (for visible expansion of the shoulders). It is recommended to go swimming periodically.

Secondly, active breathing (hyperventilation) may not be tolerated. This causes dizziness and darkening of the eyes. In addition, pullovers with dumbbells are very dangerous. Quite often the back and shoulder ligaments are injured.

There is also an opinion that such exercises give a positive effect only when performed at a certain age, namely up to 25 years, later the growth zones in the bones close and the training is ineffective.

What determines shoulder width and how to increase it?

Initially, shoulder width is determined genetically. Testosterone has a huge influence on their development, since deltas have the highest concentration of androgen receptors in human muscles. The deltoid muscles become wider during puberty, and if the hormone was not produced in sufficient quantities during adolescence, the shoulders will be narrow.

But even this drawback can be hidden, because not all bodybuilders are lucky with genetics: professional athletes know well how to widen narrow shoulders and back and make their figure more masculine. In order not to complain at the age of 30 about your “naturally inherited” figure, you need not to miss an important point - from an early age, start doing exercises to develop your body.

• pearl barley and buckwheat porridge;
• shrimp and tuna;
• bananas and red grapes;
• eggs;
• nuts;
• broccoli;
• garlic;
• fresh herbs;
• foods with low amounts of cholesterol.

You can expand the skeleton of the upper shoulder girdle up to 20 years by performing just two exercises twice a week: dips on the uneven bars with a slight forward bend and pullovers while lying down with dumbbells or a barbell. Such a small load will just improve your posture and help increase the width of your shoulders. A guy can change his shoulder width after 20 years only by pumping up his middle deltoid muscles.

The deltoids are trained both with special isolated exercises and with regular push-ups, various presses, etc. But most of the “indirect” exercises develop the anterior head and, if you do not specifically pay attention to the remaining beams, then muscle imbalance cannot be avoided.

Improving training efficiency

Before each session, you need to warm up to prevent muscle injury.

A few simple rules will help make your training more effective:

• You should start your lesson with a short warm-up. It will help warm up the muscles and prevent them from stretching and injury.
• In the first classes, the number of repetitions should be chosen depending on your well-being and physical fitness. You can increase the number of exercises as your muscles develop.
• Four workouts a week is enough for the body to have time to rest and for muscle tissue to recover after exercise.
• You can increase the rate at which you gain muscle mass by changing your diet. A significant portion of it should be protein-rich foods.
• When performing exercises to enlarge the chest, you should monitor your breathing and prevent disruptions.
• Movements should be smooth, your back should be in a straight position, your head should look forward.

Raider Row and Press

Doing exercises is one of the answers to the question of how to expand the bones of the shoulders. You can do them several times throughout the day. You can even practice at home, the main thing is to find support on which you can stretch your shoulders. During the stretching process, you need to be careful not to stretch weaker muscles.

As for performing the bench press, the load here should be slightly less than when performing strength exercises. To work more back muscles, you need to choose a wide grip. The bench press should be listed in the first positions in the program, since it not only works the muscles, but also warms them up.

Recommendations for men over 25 years of age

Human bones increase in length up to 25 years. After this, the growth zones close and the skeleton acquires its final dimensions.

Having passed this age limit, it is useless to try to expand the chest by stimulating the growth of the ribs or stretching the cartilaginous inserts.

Therefore, men over 25 years old who want to increase chest girth need to focus on building up their pectoral muscles. The following exercises are best suited for this:

• classic bench press;
• dips;
• dumbbell bench press;
• pushups;
• crossing hands in a crossover.

The training program should include strength exercises for the lower body and back:

• deadlift;
• squats;
• leg press.

These elements stimulate testosterone production, which helps build muscle throughout the body. The preferred training program is a three-day split (legs, chest, back). Particular attention should be paid to high-calorie nutrition and full recovery.

How to broaden your shoulders at home?

Summer is just around the corner, which means it's time to think about your figure! And this applies not only to girls, but also to men. Is there at least one man who would not like to impress beautiful representatives of the opposite sex with powerful pectoral muscles or, say, broad shoulders? Most likely there are none. Moreover, it is broad shoulders that make a man’s figure proportional and masculine. But what if by nature you are not even big-boned? Forget about tight T-shirts and beaches? In no case! We will tell you in detail how to broaden your shoulders at home .
Believe me, it's not that difficult to do. Of course, exactly what results you will achieve and how long it will take depends on the characteristics of your body, but anyone can expand and enlarge their shoulders! To do this, you only need a horizontal bar, light dumbbells and the desire to become stronger and more beautiful. In general, go ahead, read how to broaden narrow shoulders and take action without delay. Summer is coming!

First, a little theory (just a little). visually enlarge your shoulders in two ways: 1. By expanding the chest and bones of the shoulder girdle. 2. Pumping up the shoulder muscles (deltoid muscles).

The first method is suitable only for those who are not yet 18-20 years old. We will not dwell on it in detail, since this is a topic for a separate detailed article (how to broaden the shoulders of a teenager). Let us only note that the simplest and most effective are: pull-ups on the horizontal bar with a wide grip (arms wider than shoulders) and pullovers with a dumbbell.

If you are already over 20, then it is too late to expand the bones of the skeleton. But this is not a problem, because we have a second way in stock - to pump up the deltoid muscles! These muscles anatomically consist of 3 bundles: anterior, middle and posterior. The main role in answering the question of how to broaden the shoulders is played by the middle bunch of deltas, but the other two are also important for the formation of beautiful shoulder muscles.

So, here are some simple exercises that will help you broaden your shoulders:

1. Pull-ups on the horizontal bar . Pulling up to the chest with a medium and wide grip stimulates muscle growth in the shoulder girdle. You should perform 4-5 pull-ups in 3 sets. Between each group of pull-ups there is a break of half a minute.

Train 3 times a week. There won't be much benefit if you study less often. But you shouldn’t train more often: the muscles simply won’t have time to recover and grow.

2. Dumbbell raises to the sides. Stand straight with your feet shoulder-width apart. Take dumbbells in your hands (but not very heavy ones, remember the shoulder joints are easy to injure!), palms facing inward. Slowly and carefully, slightly bending your elbows, lift the dumbbells to shoulder level. Slowly let them back in. Perform the exercise several times, possibly in several approaches.

Dumbbell lateral raises

How can this exercise help broaden your shoulders? Due to the “pumping” of the middle bundle of deltoid muscles. But don’t forget about the other two deltoid muscle groups. The middle deltoids cannot be fully pumped up without working out the front and rear ones.

3. Lifting dumbbells in front of you. Stand up straight, arms with dumbbells hanging calmly along your body. Smoothly lift one arm from the dumbbells in a wide arc slightly above your head. Hold this position for a moment, then slowly lower your hand with the dumbbell. At the same time, raise your other hand with the dumbbell up. Continue the exercise: move your hands in front of your face in opposite directions. The exercise targets the front deltoids.

Raising dumbbells in front of you

4. Dumbbell raises to the sides. This is already for the rear deltas. Lean forward at a right angle. Hands with dumbbells hang down freely. Without straightening, spread your arms with dumbbells to the sides. In this case, the thumb is below the little finger, the hands are turned down. Smoothly and slowly lower your arms, returning to the starting position.

Dumbbell lateral raises

Also, if possible, swim in the pool or use a rowing machine. These are very good exercises for increasing shoulder muscles.

Start each workout with a warm-up and warm-up of your muscles. This will protect you from muscle and joint injuries.

At a minimum, make a couple of dozen circular movements with your arms back and forth, and do push-ups from the floor several times with a wide grip.

Finally, a useful video on how to broaden your shoulders :

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How to use equipment

Exercises that expand the chest are limited to a few types. To perform them, special equipment is required. Classes take place in the gym, but they can also be done at home if you have the necessary equipment.

1. The main exercise - or dumbbells. Stand up straight, grab a barbell or dumbbells, but don't chase the scales. Select such a mass that you can comfortably do the exercise. Squat down while inhaling, rise up while exhaling. Between each squat, take one deep breath and exhale forcefully. Repeat 5 times. Take two deep breaths between five squats. Then 3 breaths, 4, 5 and 6 breaths for every five squats. Having finished this exercise, you need to immediately proceed to the next one.
2. The second important exercise is called. It helps stretch the chest. Lie down on a bench or lean your shoulder blades on it. Lift dumbbells (choose light weights) and place them behind your head. Lower the dumbbells slowly, while inhaling, hold for a few seconds. Then exhale sharply and lift the dumbbells from the bottom point with a sharp jerk.
3. . The exercise is done while lying on a bench. In your hands is a barbell, taken with a wide grip (20 centimeters wider than shoulder level). Inhaling, lower the equipment until you touch the bar to your chest. Stay in this position for a couple of seconds, and while exhaling, return to the starting position.
4. – grab the horizontal bar so that the distance is 20–30 centimeters wider than shoulder level. Hang on the horizontal bar for a couple of seconds, inhale and slowly pull yourself up. Elbows should remain at the same level. Pull yourself up until your chest touches the bar. Lower yourself as you exhale.
5. . Stand straight with your feet scissored as if you were preparing to squat with a barbell. Take the barbell from the trapeze, step back a little, scissor your legs again. Push the inventory up sharply. Smoothly lower the barbell behind your head to ear level. At this time, inhale the air. Then push the barbell out again while exhaling forcefully.
6. . Squat under the barbell, stand with it (the equipment should be located on the deltoid muscle). Make sure your back is arched and your head is raised up. The toes of the feet are parallel, and the center of gravity is on the heels. Sit down slowly, then stand up with a sharp push.