How To Get Bigger Shoulders | Boulder Shoulders Workout At The Gym

Want To Get Bigger Shoulders With A Boulder Shoulder Workout At The Gym?

Perfect, In This Article, We'll Show you how.

And the best part  is...

All you need are 4 Simple Exercises To Build Bigger Shoulders with confidence.

But like I always say...

Don't mistake "simple" for "easy"

By the way, if you want a simple diet and training program to help you build your physique faster, just tap the image above to take our free health and physique quiz to find the best proven process program for your phenotype today.

Alright, so here's exactly what you'll learn about getting bigger boulder shoulders today.

 Shoulder Workout At The Gym: Shoulder Anatomy

Your shoulders consist of 3 muscles called the deltoid muscles.

These muscles sit on top of your upper arm like a cap, hence the term "Capped shoulders."

The 3 heads of your deltoid muscles are:

1.Anterior/Front Delt

2.Lateral/Side Delt

3.Posterior/rear delt

All three heads work together to lift your upper arm, however, all three heads are stressed differently when it comes to training them.

That's why it's important to structure your shoulder workouts in a way that targets your delts with compound movements (like the shoulder press) that overload all three heads as well as isolation movements (like the upright row) to target the side and rear delts.

 Shoulder Workout At The Gym: Shoulder Actions

Okay, now that you understand what your deltoids are, let's dive into what they help you do.

Remember, the goal is to perform functional movement patterns that enhance the things that your body naturally does throughout the day.

With that principle in mind, Your Shoulder movements can be broken down into the following actions:

1. Shoulder flexion
2. Shoulder extension
3. Shoulder adduction
4. Shoulder abduction

Let's explore each action a bit further.

Shoulder Flexion:

When you extend your arm above your head that's called shoulder flexion. The primary deltoid muscle responsible for this movement is your anterior/front delt, also your pectoralis major and biceps brachii assist with this movement.

Shoulder Extension:

When you move your arm down and behind you, that's called shoulder extension. The primary deltoid muscle responsible for this movement is your posterior/rear delt, along with your latissimus dorsi muscles.

Shoulder Abduction:

When you take your arms up and away from the midline for you body, that's called shoulder abduction.

Shoulder Adduction:

When you move your shoulders down and towards the midline of your body that's called shoulder adduction.

How To Get Bigger Shoulders | Boulder Shoulders Workout: Barbell Overhead Press

Hands down, the linchpin for the best strength training programs are multi joint movements.

One oF the best compound movements that target all three heads of your shoulder is the standing barbell shoulder press or military press.

This movement is not only great for balancing shoulder development, but it also plays a major role in developing core stability and strength.

How To Do Barbell Overhead Press

• Rest a barbell on your clavicle with hands just outside shoulder width grip. 
• Keep your chest up to maintain the arch in your lower back.
• Stand with feet shoulder width apart
• Press the barbell directly overhead and stop just short of locking out your elbows
• Slowly lower the barbell back to the start position and repeat.

 Boulder Shoulders Workout: Dumbbell Overhead Press

This next exercise is a variation of the first, however, with the dumbbell military press you'll get a better range of motion and a better stretch at the bottom  of the movement.

How To Do The Dumbbell Overhead Press

• Stand with feet shoulder width apart and maintain a slight bend in your knees. 
• Hold a pair of dumbbells with your palms facing away from your body at shoulder height.
• Point your elbows slightly inward and forward.
• Press the dumbbells directly overhead and stop just short of locking out your elbows
• Slowly lower the dumbbells back to the start position and repeat.

 Boulder Shoulders Workout: Dumbbell Lateral Raise

The dumbbell lateral raise is one of the best ways to target the lateral head of the deltoid.

But, the key is to focus on form, not weight.

The lateral head is also the head of the delt that gives you that "boulder shoulder" look.

How To Do A Seated Dumbbell Lateral Raise

• Sit on a bench with both feet firmly planted on the floor. 
• Grasp two dumbbells with a neutral grip and rest them by your sides.
• Steadily raise the dumbbells up and away from your body.  be sure to maintain a slight bend in your elbow throughout the movement.
• Pause for second when your arms are parallel with the floor 
• Slowly lower the dumbbells back to the start position.

 Boulder Shoulders Workout: Dumbbell Bent-Over Lateral Raise

If you truly want boulder shoulders, you cannot neglect your rear delts.

This movement ensures you don't do that, plus puts some symmetry on your shoulder game.

How To Do A Bent-Over Dumbbell Lateral Raise

• Sit on a bench with both feet firmly planted on the floor.
• Grasp two dumbbells with a neutral grip and rest them by your sides.
• Bend forward at the waist.
• Steadily raise the dumbbells up and away from your body.  be sure to maintain a slight bend in your elbow throughout the movement.
• Pause for second when your arms are parallel with the floor
• Slowly lower the dumbbells back to the start position.

 Boulder Shoulders Workout: The Full Workout

Now, it's time to put all the pieces to the "how to get bigger shoulders" puzzle together.

Follow the template below to complete your next shoulder workout at the gym.

Complete Shoulder Workout

How To Get Bigger Shoulders: Wrap-up

THERE YOU  HAVE IT ladies and gents.

A Full Boulder Shoulder Workout At The Gym That You Can USe To Build Bigger Shoulders With Confidence.

If you want us to help you build muscle tap the image below to take our free health and physique quiz to get a personalized diet and training program for you.

Alright ladies and gents that's all I got for today.

Until next time...the juice is worth the squeeze.

Signing out.

Joe G - Your Elite Health And Physique Leader