Building cannonball sized shoulders are critical for building that desirable v-taper physique. Here are 6 proven exercises that will make you look stronger, wider and bigger.
When it comes to building bigger and wider shoulders using a shorter range of motion with light weight is going to give you the best results.
Shoulders are one of those muscle groups where it is not required to use a full range of motion especially when training the delts.
If you know how to apply the right amount of tension, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
If you happen to use a full range of motion when training your rear delts (like bent over rear delt fly’s), you’re actually resting at the bottom and losing all the tension.
Keeping tension with a very short range of motion will help you to develop your shoulders for that stronger and wider look.
Below you will find how to perform each exercise along with an instructional video.
Click Here to watch the video <————
A1. BB Push Press
Sets 4
Reps 4-6
Rest 40 seconds
How to perform: Perform 4-6 heavy reps with a BB and push the weight up using your legs as you press the BB over your head.
B1. Snatch Grip BB Rear Delt Row
Sets 4
Reps 10
Rest Move on to B2 (Prone DB Lateral Raise)
How to perform: Grab a BB using a snatch grip and bend over placing your forehead on the back of an incline bench. Row the BB towards your chin squeezing the rear delts. Once you complete one set move on to B2 (Prone DB Lateral Raise).
B2.Prone DB Lateral Raise
Sets 4
Reps 12
Rest 40 seconds
How to perform: Sit prone on a slightly inclined bench using light DB’s. When lifting the weight, think about reaching out towards the walls of your gym using a good stretch and then come back down using as little range of motion as possible. Keeping a short range of motion will keep tension on the side delt at all times. After the first super-set is over, rest for 40 seconds and repeat 3 more times for a total of 4 sets.
C1. BB Prone Front Raise
Sets 4
Reps 10-12
Rest Move on to C2 (DB shrugs)
How to perform: Sit prone on a slightly inclined bench using light an EZ bar curl. When lifting the weight, think about stretching your arms as far as you can in front of you. Keep tension at all times not letting the weight come all the way down. Once you complete one set move on to C2 (DB shrugs).
C2. DB Shrugs
Sets 4
Reps 10-12
Rest 40 seconds
How to perform: Using a pair of light DB’s, lift the weight towards your chin and slightly pull the DB’s away form you at the top of the movement (Please see video on how to perform this exercise). After the first super-set is over, rest for 40 seconds and repeat 3 more times for a total of 4 sets.
D1. Bent Over Rear Cable Delt Flye
Sets 4
Reps 10-12
Rest 40 seconds
How to perform: Slightly bend over and grab a pair of dual cables WITHOUT handles and perform a rear delt movement keeping the range of motion very short. rest for 40 seconds and repeat 3 more times for a total of 4 sets.
Conclusion?
Putting together ALL 6 of these movements will help you to get that stronger and wider look for the perfect v-taper physique.
While this article points you in the right direction for building shoulders, you need a complete workout for your other muscle groups.
Since I’ve begun sharing my secrets…
100’s of guys in 174 countries have used these EXACT techniques to pack on lean hard rock muscle in the shortest time possible WITHOUT drugs or BOGUS supplements.
My desire is for you to experience the same thing for yourself.
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This program is completely different. It is different than anything you’ve ever tried in the gym.
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Who Is Tim Ernst?
