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Can-t Get Bigger, Wider Delts? Just Do THIS!

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Rating: 4.0; Vote: 1

m going to show you a simple step by step method that is guaranteed to help you get wider shoulders if you just follow the advice. Surprisingly, this is not going to require you to lift heavy weights or start doing extra sets of overhead presses. It-s actually quite the opposite as you-re going to need to use lighter weights and focus more on how you-re doing your shoulder exercises you-re already doing. Now look, there is no substitute for barbell overhead presses or even dumbbell presses when it comes to building stronger, more explosively powerful shoulders. That said, there is a big difference between shoulder strength and shoulder size. As a matter of fact, with the shoulders being perhaps the biggest muscle group of the body that tends to lean on other muscles to help it compensate when training, it is imperative that you limit these compensations when wanting to create shoulder and delt hypertrophy. That is where the use of much lighter weights comes in. Take the classic side lateral dumbbell raise for example. This is one of the best exercises for getting that popular -capped- appearance to your delts when viewed from the front. The hypertrophy and growth of the middle delt is what makes your shoulders look wider and more muscular and is easily targeted when you know the right angle to lift your arm during the exercise. The problem comes in when you realize how often we tend to use weights we cannot handle on this exercise. In an attempt to try and force muscle growth from the delts we instantly aim for a dumbbell weight that is too heavy and forces us to immediately start compensating and swinging the weight in order to lift it on every rep. This is exactly the opposite of what will create the best results and the most muscle growth in the shoulders. Instead, drop the weights way down and do exactly what I show you in this video. Start by grabbing a pair of 5 or 10 pound dumbbells. Stand with a slight lean forward in order to position the middle deltoid squarely against the downward force of gravity. Lean too far forward and you will shift the focus too much to the rear delt. Stay too upright and you will let the front delts do too much of the work. From here, lift your elbow out to the side but keep it bent. Your first should be pointed forward as if you are getting ready to throw a punch. The tension felt on the middle delt should be significant. If it isn-t it is likely a good sign that you are lacking the mind muscle connection with the delts and this is something that will benefit you greatly. This bent elbow position is easier to perform because of the shortened moment arm so it will give you a better chance of feeling this properly. From here, keep the tension on the delt as you straighten out the elbow fully. When you think it-s straight, straighten it some more! This will really turn up the heat on the delts. From here, slowly raise the arm up another inch or two. Slowly lower the entire arm down to about 30 degrees from your body and repeat. You may continue to do your reps in this fashion or you can do strictly the straight arm variation shown later, as long as you don-t lose the focus and intent. This type of modification shows you once again that it isn-t necessarily what exercises you do but how you do them that matters the most
Date: 2022-04-22

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Comments and reviews: 10

Brian
I learned this exact thing on my own from trial and error. I wasn't getting growth and I doing lateral raises with 40 LB dumbbells. I really started by trying to take my traps out of the equation and then I could no longer do the 40 lb weight. But I also noticed I was using momentum and other muscles to cheat the exercise as well. It wasn't until I put away the ego and used 15 lbs and really started to slow the exercise down that I noticed results. Thanks for the tips.
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Dan
Jeff, is it ok to let your shoulder blade be out instead of tight against your body for these exercises? I have labrum tears, and I've usually heard the magic trick is to keep your shoulder blades tight to your body to keep your shoulder joint stable, however, I'm starting to wonder if that is what we want with big range of motion exercises like this. Thanks!
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funny
PT here. You're progress may be slower, but, avoid a straight arm for this exercise. A firm but relaxed elbow will decrease stress on connective tissue such as tendons, ligaments and fascia. All these structures must last a life time and taking care of them when lifting or active will help you live a less painful life - ask arnold
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Niahsmvll
I'm 6'4 155lbs, I do this at the gym with 20lb dumbbells, and people stare lol. Only reason I'm able to do this is because I've always had rounded shoulders, so for years of it being angled its been strengthened naturally in everyday activities. but of course I am fixing my posture and correcting it as I work out now.
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John
Hey Jeff. What about those of us old hockey players with a history of shoulder injuries (rotator? I find I am hesitant to push to failure as there is a lot of scar tissue. I've had it worked non-surgically, on which helped me regain a ton of mobility, but notice that old ache if I push thing s too hard.
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Dwayne
Jeff I've always wanted to ask you this I just keep forgetting what do you think about these people and prisoners that are saying they do a thousand push-ups a day one wouldn't you be doing more damage than you would be growing? Two aren't you supposed to heal? How is that possible
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Brendan
This is basic facts though you see pretty much 80% of young male gym goers picking the biggest possible dumbbells and trying to chuck the weight with no mind muscle connection whatsoever missing the contraction altogether and loosing the benefit of the exercise altogether
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EDKUN
I find it hard to get the weight perpendicular even with lighter weights but that technique is really useful and especially not going all the way back down, only just enough to maintain tension and makes it easier to lift back up to what it was before, great video!
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Jim
Forgive me but I-m new to your videos. I-m sure you Have gone into the importance of rotatoer cuff training. If so, can you put the info up on your site? I don-t see many people in gym doing these essential and fundamental exercises. Maybe they do them at home?
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Tom
I find that this exercise pulls too much on part of the lower back diagonally opposite to the arm I am extending. This is due to the pull of the weight extending so far beyond my centre of gravity. I-m only lifting 7kg. Any thoughts on how to counteract this?
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