ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to develop thicker and stronger shoulders.

Updated on May 1, 2016
soconfident profile image

I am a fitness enthusiast who wants to help people see the benefits of personal fitness to allow people to live their lives to the fullest.

Which one do you focus on the most?

See results

Whether you have your shirt on or off you can’t help but notice your shoulders (skinny or thick). Your clothes look a whole lot better with thick shoulders. Amateurs focus on their arms, but if you really want to develop a strong muscular look, you will also need to focus on your shoulders. If you’re looking to develop nice thick shoulders then your shoulders are very skinny and have a larger portion of your ac joint showing. For those of you who don’t know what an ac joint is, it’s that little bone that is sticking out of the top of your shoulder. Some guys will wear a tank top with two shirts on, but seriously? You don’t want to fake it your whole life do you? It takes more than just a few shoulder exercises to develop thick shoulders.


Factors for strong shoulders

  • Balanced shoulder workout
  • Trap muscle development
  • Strong chest and back
  • Shoulder extension
  • Rotators cuff

World on your shoulders

Shoulders are the starting point in which to develop a strong body. That is not all; the shoulder is a very important muscle. The shoulder is involved in almost everything you do daily from lifting, sweeping, throwing, or even working on your golf swing. Bad shoulders can cause a lot of problems; it leads to injury. Keep these factors in mind if you want to develop your muscles the right way

  • Balance- Lack of balance in shoulder development can lead to shoulder problems.
  • ·Shoulder extensions- Certain activities (such as desk jobs, or driver) don’t allow you to fully extend your shoulders; over the course of time this will cause a serious problem.
  • The rotators cuff- The rotators cuff contributes a great deal in strength and stability.

Total shoulder Workout

Improper shoulder development can lend to shoulder injury and poor posture; with the right exercises you will be able to give the three shoulder heads the attention they deserve.

Upright rows

These targets all three heads of the deltoids; it can be done with cable bands, dumbbells, and barbell.

Military press

This is an excellent and basic move that will target the whole shoulder. This move can be done standing or sitting.

Overhead barbell press

This move will add great mass in all three heads of the deltoids evenly providing muscular balance.

Trap muscles

Trap muscles are very important when developing strong healthy shoulders. Its main function is to move the scapula also known as the shoulder blade and support the arms. Injury to this muscle can cause pain to your shoulders, neck, and back. Most importantly thicker traps mean wider shoulders. You can start off by doing some basic shrug exercises to build your trap muscles. This is where you slightly bend your knees and hold some weight that is challenging to enough for resistance. Next you pull your shoulders to your ears and hold for a set count, then control your way down into the starting position. If you want to get a little more advance then you may want to consider overhead barbell shrugs. To begin start with a barbell over your head, contract your traps and elevate your shoulders. Hold at the top for a few second (three should do it) then release. This move is very advance so it would be wise to start with a light weight, once you perfect this movement you can increase you weight.

Chest and Back

If you don’t look like some type of ogre then you may want to work your chest and most importantly your back. Poor back muscle leads to poor posture. So develop a strong back is just as important as the chest when developing healthy shoulders.


When developing a strong, wide, and thicker shoulder you need to:

  • ·Seek balance in your shoulder development
  • ·Build a strong chest and back
  • ·Develop some thicker traps
  • ·Focus on the rotators cuffs

Improper balance development

Improper shoulder develop can cause unbalance in strength causing problems in the shoulders. This happens when people neglect to work the trap muscles and the rear deltoids. Most people who in pursuit for a strong physic will go straight to the flat bench press. That’s all good and all but the problem that the trap and rear deltoids are not getting the attention they need. Try hitting the incline bench press; this is kind of press targets your shoulders. The traps and rear deltoids also help the secure the shoulder joint.

Along with these key points you're going to need rest and a proper diet. Remember this, you really can’t develop an impressive body without developing shoulders. You can work on your glamor muscles, but just like pretending, it is nothing like the real thing is it?


    0 of 8192 characters used
    Post Comment

    • KenDeanAgudo profile image

      Kenneth C Agudo 4 years ago from Tiwi, Philippines

      cool, nice tips

    • soconfident profile image

      Derrick Bennett 5 years ago

      Thanks for the tips

    • Rob Winters profile image

      Rob Winters 5 years ago

      Some good points SC.The shoulders are a complex joint and are involved in a lot of different movements so they should definitely both protected and not neglected.Many people,even those that workout their shoulders often neglect the rear or posterior delt.Both the Arnold Press and the Standing Overhead Press are 2 exercises that can target all 3 heads of the deltoid muscle making them particularly good options.Up & Useful.

    • SoaresJCSL profile image

      SoaresJCSL 5 years ago

      Nice Hub!