Shoulders with well-developed back muscles give the figure the shape of the letter V, characteristic of bodybuilders. The appropriate training for the shoulders makes it possible to form a proportional figure.

1. Exercises for the shoulders

• Training for beginners
• Training for the intermediate level
• Advanced training

2. Effect of broad shoulders

• Removed triceps
• broad shoulders
• Slim waistline

The greater the difference between shoulder width and waist, the more proportional the figure becomes.

1. Exercises for the shoulders

To achieve this, systematic and well-planned exercises for the shoulders are necessary.

The width of the shoulders depends on the versatile development of the mass of each of the actions of the shoulder muscles (front, side, and rear shoulder muscles) and on the bone structure, i.e. the distance between the acromions. 

If the mass of the shoulder muscles is too small, the shoulder exercises should lead to their even build-up.

Depending on the level of progress in training, we carry out a corresponding number of exercises in a specific order.

TRAINING FOR THE SHOULDERS FOR BEGINNERS

• Sitting dumbbell shoulder presses: 3-4 x 8-10,
• standing sideways: 3-4 x, 8-10.

TRAINING FOR THE SHOULDERS FOR THE INTERMEDIATE LEVEL

• Barbell shoulder presses on the chest: 4x 8-10,
• side lifting standing: 4×10-12,
• Reverse fly`s with the dumbbell: 4×12-15.

TRAINING FOR THE ADVANCED SHOULDERS

• Reverse fly`s with the dumbbell,
• Butterfly reverse,
• Dumbbell shoulder press sitting,
• Upright rowing with a wide grip.

The last training order is intended for the competition participants where the missing proportions are visible. In this case, the emphasis is placed on the rear actons of the shoulder muscles during training. You will be trained in the first row. One should carry out a larger number of the individual exercises or entire exercise series.

2. The effect of the broad shoulders

However, it does happen that the shoulder appears to be too small, even though the shoulder muscles are heavily built up. This can be caused, for example, by the acromions being too small.

In such a case, one should work on the stronger building of the three-headed muscles (triceps).

It is particularly important and useful for the bodybuilders who take part in presentations.

Bodybuilding on stage is, among other things, the power of illusion. Even among the best competition participants there are those who have narrow shoulders. But they can present themselves in such a way that they give the impression that they have broad shoulders.

Removed triceps

More developed triceps in the lineup position will protrude strongly from the shoulders and, by raising their elbows, will give the impression of an extension of the shoulders. Such a position visually widens the competitor. 

For example, one of the best contestants in the history of bodybuilding, Phillip Heath, is the multiple title winner of Mr. Olympia, who has a small distance between his collarbone bones. However, when he is on stage, nobody says that he is narrow in the shoulders.

broad shoulders

Another way to give the visual impression that the shoulders are wide, especially in the line up backward position, is to build up the width and strength of the back muscles. A strongly developed back distracts the attention (both of the judges as well as the spectators) from the shoulder of the competitor and therefore the competitor will look as if he were broad in the shoulders. 

If we combine these two methods, the effect is potentiated.

Slim waistline

The other method is to narrow your waist. 

However, in this case it takes a lot of time to achieve a spectacular effect and the long-lasting training is not always successful. 

Tightening the belt can be helpful here for all exercises, especially squats, deadlifts, bent rowing, etc. Some people even put on special corsets during training and, thanks to this, achieve not bad results.

If the exercises end in success, i.e. the waist becomes narrower, the difference between the waist and the shoulders increases. This also has the effect of broad shoulders.