Q&A for How to Get Wider Shoulders

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  • Question
    What exercises widen shoulders?
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Certified Personal Trainer
    Expert Answer
    Work on your lats and rear shoulder muscles to make your shoulder's appear wider. You can try dumbbell rows, barbell rows, pullup rows, reverse flys, and face pulls.
  • Question
    How can I increase my shoulder width?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Try weight lifting, including the exercises listed here as well as pushups and chin-ups. Aim for resistance training three times per week to build a strong and strong- looking upper body. You need to feel the burn in your muscles to achieve results, but work up gradually. The shoulder is easy to injure.
  • Question
    Do push-ups widen your shoulders?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Push ups cannot change your bone structure. However, since push-ups work the front of the shoulder as well as the chest muscles, yes, building these muscles through doing push-ups will make the shoulders bigger.
  • Question
    When will I see the results?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    With consistent training twice or three times per week, you can expect to see results in 6-8 weeks. If you have a BMI between 18-24, your efforts will be visible more quickly than if you have fat covering the muscle so consume a healthy diet and include cardio to look your best.
  • Question
    How broad are the average woman's shoulders?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    It varies depending on age, but for an 18 year old woman, the average shoulder width is 14 inches or 35 cm.
  • Question
    What muscles make you look bigger?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    There's no one body part that makes you look bigger; however, the big muscle groups to hit are the back, chest, shoulders, thighs, glutes and calves.
  • Question
    What exercises make your shoulders wider?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Lateral dumbbell arm raises build the cap of the shoulder, making the shoulders bigger.
  • Question
    I am 19. Can I make my shoulders broader?
    Community Answer
    Yes. Even, if your body is done growing, you can still use strength training exercises to broaden your shoulders.
  • Question
    How do I get a hard chest quickly?
    Community Answer
    Hard muscles means high muscle tone in technical terms (i.e., relatively high tension in your muscle even when it's relaxed). If this is what you want, more "isometric" exercises will help -- do resistance training in which your joints remain still. For example, you can try static push-ups: keep yourself in the lowest position of a push-up where elbows are 90 degrees, and aim to stay in a position for as long as possible. If you do bench presses, stop at the position where your elbows are 90 degree for 3-5 seconds in each rep.
  • Question
    How can a child get wider shoulders?
    Community Answer
    Depending on the age of the child, he or she can enroll martial arts, gymnastics, or swimming lessons. This may help build some upper body muscle that may give the appearance of wider shoulders. Keep in mind that a child's body is still growing and developing, and that his or her shoulders will become wider naturally.
  • Question
    I am 18. What should I do to broaden my shoulder?
    Community Answer
    Use 5 pound weights and raise your hands at a level near your shoulders. Then, close your arms in front of you and open them.
  • Question
    I am 16, will my shoulder get broader naturally or do I have to workout?
    Community Answer
    They may get a little wider, puberty affects everyone differently, at different ages, etc. There's no harm in working out if you'd like to broaden your shoulders.
  • Question
    How many days in a week one should work out for fastest response of muscle growth?
    Community Answer
    Muscle growth comes from the muscles recovering after a workout. As such, you should allow yourself a day off between workouts, and stick to every other day.
  • Question
    Can women get broader shoulders too?
    Community Answer
    Yes, you can use the same types of exercises to build your shoulder muscles. Just be sure to use weights that are manageable for you and slowly build up to heavier ones over time so you don't injure yourself.
  • Question
    My shoulder width is 41 inch. I am 14 years old. Is it enough?
    Community Answer
    I guarantee your shoulders are not 41 inches. Make sure you measure the distance from shoulder to shoulder, not around your torso.
  • Question
    I am 21. Can I make my shoulders broader?
    Community Answer
    Age really doesn't matter, you can definitely broaden your shoulders at 21.
  • Question
    I am 39. How can I avoid muscle pain in the back after a workout?
    Tom De Backer
    Top Answerer
    As a rule, stop as soon as you feel pain. Let your body rest and give it time to heal. If you have any doubts, ask your doctor. If your work out neglects certain parts of your body, they may become comparatively weaker, and be unable to keep up with the other, stronger parts of your body. Alternatively, it could be because you do not warm up enough beforehand or stretch enough after a workout. The importance of these cannot be overstated.
  • Question
    How can I increase my weight in a short period of time without using any steroids or supplements?
    Community Answer
    The most important part of any weight gain regimen is always diet. Eating as often as you can will put on weight, with the right workout routine accompanying this. In fact, weight can easily be gained without working out if you're willing to put in the time to eat as frequently as possible. Eating healthier foods will allow you to build more muscle and less fat as you go.
  • Question
    I'm a 15-year-old Asian. How do I widen my shoulders without working out?
    Community Answer
    You are still growing so give it a few more years and they will get slightly wider than they are now.
  • Question
    Can I make my shoulders broader eating certain types of food, or do I have to work out?
    Community Answer
    There are no shortcuts, but if you can, eat more protein to gain muscle faster, and maintain a healthy diet.
  • Question
    I'm 12, is it safe to do partial side laterals? If so, how much weight do you recommend?
    Community Answer
    There is currently no scientific evidence that weight training inhibits growth. So yes, it is safe for any age provided you are using appropriate amount of weight fitting to your bone and muscle strength. Personally I would not recommend large weights for a 12-year-old. You do not have enough testosterone to effectively stimulate muscle growth anyway. Aim for consistency instead, use 3-5 lb weights and train on a regularly basis, and pay close attention to your form. I found it extremely helpful to develop good workout habits and techniques from an early age. You'll be surprised how those puny weights can make you way ahead of your peers later on.
  • Question
    I am 15, will my chest grow fast if I work out 3 times a week and do 70 push ups everyday?
    CDG baller
    Community Answer
    Yes, it will improve. Don't forget to eat lots of protein and drink plenty of water to gain muscle mass as well.
  • Question
    Is it possible to widen the bones of my shoulder?
    Community Answer
    No.
  • Question
    One side of my chest is wider than the other. What can I do?
    Community Answer
    Learn to love yourself. This will stop you from worrying about such small matters. The only person who really notices and cares about this is likely yourself.
  • Question
    How much should I work out every second day?
    Community Answer
    You should work out enough that the muscles you were working on feel spent and a little sore, but not excruciatingly so.
  • Question
    What if I want to make my shoulders less broad?
    Community Answer
    Avoid working your shoulder muscles further than necessary. Don't completely stop exercising this part of your body, but don't work until you feel your muscles burning.
  • Question
    How can I make my shoulders less wide?
    Donagan
    Top Answerer
    Because shoulder width is mainly a matter of bone structure, it's not likely you'll be able to make yours narrower. Losing considerable weight (and muscle size) could help a little.
  • Question
    I'm 16. I do 250 abs training movements every day/every 2 days depending on mood. Is it too much and when will I start seeing difference?
    Donagan
    Top Answerer
    If you don't feel any serious pain while training, it's not too much. Two or three times a week could be enough. You'll begin to see a difference in a couple of weeks, an obvious difference in a month or two.
  • Question
    Can I build muscle in the keto diet system? And When will I see the results in this diet?
    Community Answer
    It will be very hard to build muscle on the keto diet. The keto diet does not allow you to eat a lot of protein as some of the protein can turn into carbs.
  • Question
    As a 13 year old ftm person who hasn't got much access to weights, what shoulder exercises other than pushups can I do? I do realise I'm still growing and my shoulders may change but still.
    Community Answer
    I would get some resistance bands like Jager J-bands and Synergy hip bands and look up exercises to do with those. If you can’t get your hands on those, try different kinds of push-ups like a frame push-ups, scap push-ups, etc. Also try crawling moves like a crab walk, a-frame crawl, monkey crawl and others.
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