How to make shoulders wider if you have a small frame

People have different body shapes. Women tend to prefer strong men because they feel safe. However, many men are thin and small. They are often called skinny. Since the skeletons of these people are naturally small, they can only make their shoulders wider through exercise. So how can you make your shoulders wider if you have a small skeleton?

First, how can you make your shoulders wider if you have a small frame? In addition to the natural frame (mainly the clavicle here), shoulder width is also related to the shoulder muscles. The shoulder muscles are mainly composed of the deltoid muscles, which are divided into anterior, middle and posterior bundles. Most fitness coaches pay special attention to the deltoid muscles, but the method is the key to achieving rapid muscle growth.

Second, the main part that determines the shoulder width is the middle bundle, also known as the outer bundle. Of course, the front bundle and the back bundle also determine the beauty of the shoulders. However, if you want to quickly widen your shoulders, it is wise to practice the middle bundle.

Third, seated press: For beginners, dumbbells are difficult to master, but the seated press machine can meet this requirement well. Stability and practicality make it the best choice for practicing the middle deltoid muscle. Dumbbell press or dumbbell lateral raise: Compared with machines, dumbbells are more flexible, and for fitness enthusiasts with a basic foundation, dumbbells can also exercise more parts of the body (newbies must have a coach to guide them). Posture: Do not pursue the number of times, standard posture is the guarantee of success (do not damage the joints). Heavy weights, multiple sets: I believe anyone with basic knowledge of fitness knows this. Fast up, slow down: push up with a slightly faster speed, and when lifting back, slow down the movement to facilitate muscle contraction.

How can you make your shoulders wider if you have a small frame? If you want to make your shoulders wider, you need to train your deltoid muscles. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat. Push yourself to the limit in each group.