How do I get muscular shoulders?! Female
dakotababy
Posts: 2,407 Member
I absolutely love the look of muscular shoulders, on males and females! I focus a lot of my weights on my upper body and my butt...My biceps are looking decent, but my shoulders dont seem to be developing a nice round/muscular look. How can I work to achieve this?
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Replies
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Do shoulder workouts..........? Eat clean and protein up.0
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Good compound movements that work the upper body should help a lot, be that bench pressing/ etc with weights, or pushing and pulling exercises like pushups and pullups with bodyweight exercises.
Just be careful with your shoulders and weights though, its very easy to overdo it, and injure your shoulders. Took me years for my shoulders to be ache-free when I worked them, after doing weights many years ago, and now when I work them I'm careful enough.0 -
Do shoulder workouts..........? Eat clean and protein up.
Are shoulder workouts any different then bench press? lat pull down? Like I said, what I am doing already does not seem to be making much difference in my shoulders, wondering if there is anything SPECIFIC i should be doing.0 -
Good compound movements that work the upper body should help a lot, be that bench pressing/ etc with weights, or pushing and pulling exercises like pushups and pullups with bodyweight exercises.
Just be careful with your shoulders and weights though, its very easy to overdo it, and injure your shoulders. Took me years for my shoulders to be ache-free when I worked them, after doing weights many years ago, and now when I work them I'm careful enough.
Okay, I am basically already doing these, just not noticing much difference. Ill just stick to it. When I poke at my shoulder I just feel bone.0 -
Good compound movements that work the upper body should help a lot, be that bench pressing/ etc with weights, or pushing and pulling exercises like pushups and pullups with bodyweight exercises.
Just be careful with your shoulders and weights though, its very easy to overdo it, and injure your shoulders. Took me years for my shoulders to be ache-free when I worked them, after doing weights many years ago, and now when I work them I'm careful enough.
Okay, I am basically already doing these, just not noticing much difference. Ill just stick to it. When I poke at my shoulder I just feel bone.
Are you bulking? Because you're not going to build any muscle otherwise.
If you're still trying to lose weight the best you can do is retain what you have, but don't expect to add any muscle until you're ready to bulk.0 -
Oh right! Yes, I am at a 250 calorie deficit from tdee or maintenance most days.0
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I hit them twice a week and have seen them slowly grow. Dana Linn Bailey has a shoulder workout free on bodybuilding.com. You won't get shoulders like her, but it has a wide variety of moves to hit all parts of the delts.0
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pullups0
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Barbell military presses for 3-5 sets of 10
Barbell upright rows for 3-5 sets of 100 -
I've been doing a shoulder workout that I got out of a magazine years ago featuring Monica Brant. It's your basic exercises, of course. I just have always followed them in the order that was in the article and reps and sets. I have modified it over the years but in the beginning it called for twice a week. I now do it maybe once a week. I tried to Google it but it's an older article so it didn't come up. If you are interested you can DM as I have it in a workout binder at home.0
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Exrx.net for ideas.
I'd say lateral raises, inverted rows, Arnold press, front raise, one handed dumbell row. Do them bodybuilder style around 3x10. Just hit them on off heavy days or at the end of workouts. Try going back to back and super setting a bunch of them. Hit all three parts every workout.0 -
Increasing their size helps. High volume training with a slight surplus. Also when you do laterals, use the technique where your pull your palms closer to your wrist ("broken" wrist technique) to put more emphasis on the shoulders and reduce the use of the forearms and arms.I absolutely love the look of muscular shoulders, on males and females! I focus a lot of my weights on my upper body and my butt...My biceps are looking decent, but my shoulders dont seem to be developing a nice round/muscular look. How can I work to achieve this?
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
With dumbbells: Shoulder press, Arnold press. lateral raise...look up shoulder exercises and take it from there!0
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Do shoulder workouts..........? Eat clean and protein up.
Are shoulder workouts any different then bench press? lat pull down? Like I said, what I am doing already does not seem to be making much difference in my shoulders, wondering if there is anything SPECIFIC i should be doing.
Barbell and dumbbell shoulder press, Arnold press, bb and db rows, chin-ups, push-ups, pull-ups AND calorie surplus - it would take ages to get that nice round look but I'm happy with the different wee lines of definition I find now and again, in the meantime.0 -
Overhead press, incredibly underrated0
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Oh right! Yes, I am at a 250 calorie deficit from tdee or maintenance most days.
i think we have identified the problem0 -
I absolutely love the look of muscular shoulders, on males and females! I focus a lot of my weights on my upper body and my butt...My biceps are looking decent, but my shoulders dont seem to be developing a nice round/muscular look. How can I work to achieve this?
Overhead presses, military, or dumbbell - Do them heavy with the barbell - you can cheat up the last few with your legs - don't drop the bar on your head. Finish with higher rep dumbbells - Arnold presses are good - guess who they are named after?
Eastcoast Jim0 -
work em… good old fashioned push ups and the other stuff they mentioned are good..0
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Overhead press. Front (?) dumbbell raises (straight arm up from waist as if you're pointing straight ahead). Lateral dumbbell raises.0
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Barbell upright rows.0
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I do barbell upright rows
barbell military overhead presses
side and front lateral raises with dumb bells.
I do pyramid sets with compounding weight.0 -
incline front lateral raise
wide over head standing press
arnold's
shoulders.
but you aren't going to be getting bigger on a deficit.0 -
The only shoulder exercise I regularly do is barbell overhead press (and they get hit in bench press too which I do frequently) as I mostly just stick to the main exercises but I'm more than happy with my shoulder development. It's the best exercise I've ever done IMO for them and it's the same story for my partner - he only ever does bench/ohp/squat/deadlift and his shoulders and upper back are probably his most muscular areas. Sometimes I think it's the simple things that people overlook, but do wonders.
Take into account though that if you're in a deficit, you likely won't be gaining any muscle, just holding onto what you have. If you want to increase the definition and show off your muscular shoulders, that's great. Getting leaner will help that, but if you want more shoulder muscle in the first place you're going to have to be eating at the very least maintenance, preferably more. It's more important IMO than the type of exercises you do.0 -
pull ups?
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If you like horses....I used to help my daughter muck/clean a large barn worth of stalls so she could ride. I did this with her about 2- 3 days a week. Had to sweep the central hall mat after as well. BEST my shoulders ever looked. We did Mondays as one of the days. Sunday was the only day they never mucked over there so Monday was the toughest day. I have worked out many years with weights and trainers etc. too, but those 5-6 months did the best for me.0
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I recently started doing push ups made a big difference!!0
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I like a couple of kettle bell exercises that involve a squat and an overhead press. I do things like that between free weight squat and upper body days. I get to target my butt and shoulders again, but in a different way. Does your gym have TRX suspension cables?0
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Like a couple of people said before it doesn't matter what exercise you do if you are in a calorie deficit the best you are going to do is maintain the muscle you have, you aren't going to build any muscle, be it shoulders or anything else, while in a deficit.
Having said that, you should be doing everything you can to hold on to the muscle you have while in a deficit, but don't expect to build any.0
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