EstimatedEst. Read Time: 4 minutes
How to Get Big Shoulders (FROM THE SIDE!!)

If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look of wider shoulders when viewed from the front the rear and front delts are going to create that bigger delt when viewed from the side.

WHAT ABOUT THE OVERHEAD PRESS & BENCH PRESS?

In this video, I’m going to show you a few new ways to build both your front and rear delts that will compliment that exercises you’re already doing to make them bigger. Now, there’s no replacing the benefit of the overhead press and bench press for building big shoulders. That said, thinking that you can do only those two exercises and that you will have the most gains possible is a mistake.

Many find that adding in even a few extra sets a week of direct front delt training is a great way to build up the size of the shoulders even faster.

1. ACCOMMODATING FRONT RAISE

To do this, I present the first of a few exercise options. This one is called the accommodating front raise. This takes advantage of the stretch that can be placed on the front deltoids while sitting on an incline bench that does not exist when more commonly performing this movement standing. Not only are you getting a better stretch but you are able to overload the stretch position by doing it this way.

If you were to just do it from here and not do anything else however you would be limiting the range of motion that you could get on the exercise and the overall work done by the front delts in the process. This is easily solved by simply sitting up at the end of the lift. This gives you an additional twenty degrees of elevation and allows for more tension on the delts for a longer period of time. Both great stimuli for muscle growth.

2. DUMBBELL PRESS OUT

The next exercise that is great for building the front part of the shoulders is the dumbbell press out. The best part about this movement is that it gives those that tend to have some shoulder pain with overhead pressing an option. Even better, as you start to fatigue with the shoulder exercise you can simply shorten the distance you press out the dumbbells to keep the tension going for even longer.

In that same vain, you can perform the plate 8. This movement provides more of a metabolic overload that is another known stimulus for muscle gains. Simply try and keep the plate moving at chest level or higher for 60 to 90 seconds. When the burn sets in, do everything in your power to resist giving in.

DON’T FORGET THE REAR DELT!

Moving on to the rear delt, there are some great exercise options here as well. Keep in mind, the most important thing you can do biomechanically is get your arm into extension behind the body when trying to build this head of the shoulders. Many will do the rear delt fly thinking that this is enough to build massive rear delts. It isn’t for two reasons. The first has to do with the fact that we stop the arm before we get into extension. The second is due to the fact that we don’t ever weight the rear delt heavy enough (though it is capable of handling it).

3. REAR DELT ROW

To overcome this we can do the rear delt row. Here you want to concentrate on getting the elbow back behind you and to externally rotate the shoulder as much as you can by pointing your thumb behind you at the top.

4. HEAVY SEATED ROW

The heavy seated row is a classic back exercise but it also has tremendous abilities to grow the rear delts. Modify the hand position as shown and get those elbows high. You’ll feel a level of contraction like you never felt before while still being able to load up the weights on this exercise.

5. FACE PULLS (OBVIOUSLY)

Of course, we can’t forget to include the face pull and the modified version of the exercise with a lat pulldown machine for those looking to really grow their rear delts.


If you’re looking for a complete workout program that will help you to build the most muscle possible while training the smartest, you can head to athleanx.com at the link below and start training like an athlete today. I’ll walk you through every workout step by step to help you maximize your athletic gains.

For more videos on how to build big shoulders and the best way to get wider shoulders and delts, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

Popular & Trending
stop doing face pulls like this facepull mistake
1
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
Body Fat Percentage Men
2
Body Fat Percentage Men
By Jeff Cavaliere MSPT, CSCS
July 11th, 2023
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
3
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The Perfect Abs Workout
4
The Perfect Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
5
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
January 16th, 2024
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
6
The Best Dumbbell Exercises for Chest
By Jeff Cavaliere MSPT, CSCS
November 6th, 2023
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
long head triceps exercises
7
Long Head Tricep Exercises
By Jeff Cavaliere MSPT, CSCS
December 19th, 2023
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the...
cable chest workout
8
Cable Chest Workout
By Jeff Cavaliere MSPT, CSCS
November 2nd, 2023
Today, we're diving deep into the most underrated piece of equipment in your workout arsenal for chest workouts – the cable machine. The constant...
Cable Back Workouts
9
Cable Back Workouts
By Jeff Cavaliere MSPT, CSCS
December 12th, 2023
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t...
cable shoulder exerciees
10
Cable Shoulder Exercises
By Jeff Cavaliere MSPT, CSCS
November 30th, 2023
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better...
Watch the YouTube version of this article