Best Tips to get a bigger shoulders and traps

Tips to get bigger shoulder

Get bigger shoulders

Well developed shoulders are the key to completing a balanced physique and getting that broad-shouldered look everyone is striving for. However, the biggest mistake people make when it comes to their shoulder workout is neglecting to focus on all three heads of the deltoid muscle.

You need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae to truly build three-dimensional shoulders.

Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and let’s face it, you’ll create an aesthetic men want to replicate and woman go crazy over.

Top 20 workout to get bigger and stronger shoulders

Workout Notes

These workouts don’t include warm-up sets. Do as many as you need, but never take warm-ups to muscle failure.
Choose a weight that allows you to reach muscle failure by the target-rep listed.
If you have a spotter, do a few forced reps on your heaviest sets of overhead presses. If you don’t have a partner, do a dropset on your last set of each exercise, reducing the weight by about 25 percent when you reach muscle failure and continuing on to a second point of muscle failure.

1. Barbell Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

2. Standing Dumbbell Fly


Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

3. Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

4. High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

5. Seated Dumbbell Clean


Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

6. Trap Raise

Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.

7. Band Lateral Raise


Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

8. Band Front Raise

Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.

9.Dip

Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.

10.Dumbbell Raise Complex


Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

Best Diet plan for Bulk up & weight gain

Pages:
Edit