For you to get big shoulders fast, it is important to know what muscles you need to target. The trapezius is the large muscle found on the top of the collar bones that spreads over to the deltoids. The delts have a posterior, medial and anterior segment and they surround the shoulder joint. All of these areas need to be targeted, and you need to use the heaviest weights you can handle.
Step 1
Sit on a workout chair to do Arnold presses for your anterior delts. Hold dumbbells an inch apart at chest height with your palms facing you. Push the weights over your head in an arcing motion as you turn your palms forward. Stop the dumbbells an inch apart and slowly lower the weights to the starting point. Repeat for 10 to 12 repetitions.
Step 2
Stand with your feet slightly wider than shoulder-width apart to do push presses. Hold a barbell at chest height with an overhand, slightly wider than shoulder-width grip. Lower your body down slightly by bending your knees, then forcefully come up and push the bar over your head. Lock out your arms, hold for a second and lower the bar back to your chest. Repeat for 10 to 12 repetitions.
Step 3
Grab the dumbbells and hold them in front of your thighs to do upright rows for your anterior delts. Stand with your feet shoulder-width apart and lift the weights straight up in front of your body. Stop when the dumbbells are at neck height then slowly lower them back down. Repeat 10 to 12 times. Keep your elbows as high as possible when raising the dumbbells.
Step 4
Stand inside a hex bar to do shrugs for your traps. Position your feet about shoulder-width apart and bend down and grab the handles of the bar. Stand up and let your arms hang at your sides. Keep your arms straight and raise your shoulders in the air as high as possible. Lower the bar back down and repeat 10 to 12 times.
Step 5
Execute cable lateral raises for your lateral delts. Attach single handles to low settings on both weight stacks and stand right in between them with your feet shoulder-width apart. Grab the handle on the right side with your left hand and grab the left side handle with your right hand. Keep your arms straight and lift the handles up to your sides until your arms parallel the floor. Lower them back down and repeat 10 to 12 times.
Step 6
Perform rear delt rows with a barbell. Place a weighted barbell on the floor, and stand behind it with your feet slightly wider than shoulder-width apart. Bend at the hips and grab the bar with a wider than shoulder-width grip. Keep your back straight and approximately parallel to the floor as you pull the bar up to chest height. Flare your elbows out to your sides when you do this. Lower the bar back down and repeat for 10 to 12 repetitions.
Tips and Warnings
- Perform four to five sets of each exercise, and work your shoulders every three days. Have a spotter on hand to help you make your reps.
Things You'll Need
- Workout chair
- Barbell
- Dumbbells
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