How to Get Big Shoulders (FROM THE SIDE!!)

If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look of wider sho

if you want your shoulders to look great they gotta look good not just from the front but from the side as well and I’m gonna break out the muscle marker to show you guys how to build the wider shoulder from that side view by using the right exercises at the right time what’s up guys jeff cavaliere athleanx. com today we’re talking about how to get your shoulders to look a lot better no matter what angle people view you at you see we broke out the muscle markers in the past and told you how to develop that shoulder width when looked at from the front here but what about the other angles what about when you’re looking at from the side you still want to be able to have that appearance of having a wide shoulder well I’ll tell you this the areas of that shoulder that you’re gonna focus on are drastically different depending upon which view it is you’re trying to thicken or widen out you’ve seen that video we covered before how to build out that width in the frontal plane in other words we looked at from the direct front that was really focusing on the middle delt as you see here with the muscle marker because this is the one that has the most lateral presence it’s the one that builds off in that frontal plane and creates that with side-to-side but in order to kind of shift that focus around to get that depth front to back then you’re obviously going to want to focus on the front and the back meaning the front delt and the rear delt and when you look at the front delt here you can see that the ability to create some thickness in the shoulder is substantial if you train it now people will say look I already trained the front delt I think enough right when I benchpress an overhead press and yes while the front delt does take on a bulk of the load there very few people can’t benefit from some additional training and I’m gonna show you the exercises to do and then it comes down to that back side and as always as it tends to happen here out of sight out of mind a lot of us never include the rear delt and that is a major mistake especially if it’s that depth and that width that you’re looking for I’m gonna show you the best exercise to hit that rear delt the right way well with that being said guys let’s start on that front side with a couple new options all right so the first exercise up here is one that actually takes advantage of the variation in strength curve when we change the orientation of our body when we perform the exercise so we know that the traditionals front dumbbell raises really good at hitting the front delt but what are some of the limitations and well number one we don’t get a stretch on the front delt in the bottom position as you can see the dumbbell simply just rests on your thigh at your side secondly as we start to raise the dumbbell we don’t really get a lot of tension on the front delt until we get past 20 degrees or so and it Peaks out when our arm is parallel to the ground here at about 90 degrees well you can change all that depending upon how you perform the exercise and we could do it really easily right here with an incline bench you can see that just by sitting down and orientating our body this way that we now have our arm back behind our body an extension which means that there’s a front delt stretch in place and as we initiate the movement here we get tension on the dealt in a stress position so we have an advantage that we didn’t have in the normal version of this and then when I get to the top here all I have to do is simply sit up and when I sit up you can see I got another 20 degrees or so to go before I get to that position that gave us the best effect when we were standing it’s an amazing way to get your front delts to have a greater world stimulus throughout the entire range of motion the next exercise up here is another way to build the front delt and it’s actually something you could do a little bit more explosively or you can slow it down for a little bit more concentrated attention it’s a variation of something I showed you before called the scoop press and with the scoop press another great way to build the front delt you’re actually just locking out that arm and 90 degrees and then allowing your body that continue that press up overhead so you work that front delt up to the top and then press overhead here though we’re not necessarily looking at the press overhead as much as we’re looking at the press out and we get our arms out and by lengthening our arms out in front of our body the weight that we’re holding feels instantly heavier because the moment arm of that weight becomes substantially larger as we reach out which means in the long run more stimulus on that front delt and what’s great about this is for people that do have shoulder problems whenever they do press overhead you’re not going to run into that same situation because you’re able to press away from your body but keep the elevation limited so it doesn’t place any impingement stress on your shoulder if you’re looking for a little bit of a change when it comes to the stimulus that you have for your front delt in other words getting away from just all the heavy work you can go for the metabolic stress and overload with something here called a plate and all you got to do is grab a plate preferably here as heavy as you can handle but still something you can handle for a long period of time meaning about 45 seconds to a minute or even a little bit longer and your goal here is to simply make some eights in the air as if they’re laying on their side all you have to do is keep your arms out and extend it as long as they possibly can be for as long as you can the great thing about this is similar to what I just mentioned the last exercise you can modify this load by shortening the moment arm and bringing the plate a little bit closer as you fatigue this is a buster guys but I promise you it’s worth it now moving on to the rear delt this is where the real gains are to be had why because it has the greatest capacity for growth why because a lot of us skipping it’s the truth we just don’t do enough rear delt work it’s one of those back side posterior chain muscles that we don’t ever pay enough attention to but I’m going to change that here for you today the fastest way for you to do that is to realize that the rear delt fly is not your best friend when it comes to building the rear delt if you really want to train this muscle you got to make sure that you’re getting the arm not just to the level of the body here but back behind the body the most key activation technique you can use is to figure out exercises that allow you to get your arm behind your body into extension you get some bonus points if you can get some extra or rotation at the shoulder as well the good thing about these movements is it’s going to do all of those things the first move up here is called the rear delt row focusing mostly on that extension of the arm behind the body and the other benefit we get here is that I can actually get a little bit that external rotation you can see as I pull the dumbbell up towards my shoulder I’m actually trying to rotate my hand backwards at the same time almost like I’m trying to point my thumb at somebody who’s standing behind me that gives me the combination of the external rotation with the extension of the elbow back behind the body as a matter of fact you can probably feel it right now sitting where you are without even having to hold a weight it’s a great way to target the rear delt and it’s just one of the ways that you’re going to want to do so if you want to get that area to start growing the next one act