Lawrence The Health Fitness Guy

Building Thick, Wide Shoulders

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So you want thick, wide shoulders. The kind that make you look like a manly man. Shoulders that make you stand out from the crowd.
Even women want wide shoulder, although not necessarily the thickness.

Do you know that in the US, the average shoulder width for a man is 16 inches?  Anything over that is wider than average. My shoulders are 22 inches in width and I’ve seen a lot of guys walking around with shoulders as wide or wider. Mind you, though, fat can make people look quite large in clothes. I should add that a small waist combined with wide shoulders with make your deltoids appear even wider.

My son Nick, who has only been bodybuilding a few years managed to move his shoulder from 16 to 21.5 inches. Even though he does have great genetics for bodybuilding, anybody can add inches to their clavicles using these methods.

Military Presses

Military presses should be the staple of any bodybuilding workout. They help to add a lot of muscle to your shoulders, especially the front deltoids.

After cleaning the barbell to your chest, you press it over your head. Use a shoulder width grip in this exercise. Bring the barbell back down to the top of your chest to complete the repetition.

Warm up first with a barbell with enough plates on it to do at least 15 repetitions. Afterwards, you should have enough weights on the bar to do at least 8 reps.

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Dumbbell Presses

Dumbbell presses are similar to military press, but with the use of dumbbells. You can use one arm at a time or with both dumbells at the same time.

They’re a bit better than military presses for your delts because they allow the shoulders to move in a more natural arc.

Lateral raises

Side laterals

Lateral raises will pack mass on those medial deltoids quickly. The medial delts are the side portion of your deltoids. These are the ones that’ll give you width.

Raise the dumbbells in an arc from beside your legs to where they’re level with your shoulders. The arms should be slightly bent during the movement. Do higher reps with this exercise. 12 to 15 reps will give your side delts a good workout.

Bent lateral raises

Bent lateral raises work that, often forgotten, rear deltoids. That part of your shoulder at the back. They will make your shoulders look thicker from the side.

These lateral raises are done similar to side laterals, except that they are done bent over.

They can also be done with cables.

Dumbbell Face pulls

Face pulls are normally done with cables, but they can also be done with dumbbells. You don’t need any fancy equipment to get these done.

  1. Start in a similar position to the bentover laterals
  2. With your chest held out and scapula retracted, draw back your arms to parallel with your shoulders
  3. Keeping them in that position, pull the dumbbells with your upper arms to where they’re parallel with your ears.
  4. Squeeze the rear delts and that’s one rep.

This is an exercise I recommend if you want to get a nice, delicious pump in the rear deltoids. Don’t leave it out of your program.

Eating for size

To help get wide shoulders, you need to be eating more. I don’t mean fast foods here. Up your carbs, fats, and protein intake, but don’t overdo it. Add another 300 to 500 calories to your daily intake. This assumes, though, that you’re less than 15 percent bodyfat.

Make sure that you’re eating at least one gram of protein per pound of body weight.

You don’t need more than the aforementioned exercises to get wide shoulders. Two shoulder workouts a week with four sets of each exercises done in the same workout will help pack some mass on your shoulder girdle.

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