How To Make My Shoulders Broader | Get Bigger Shoulders
The key to bigger shoulders is growing the three different deltoid muscle. The anterior, medial, and posterior deltoid muscle surround the shoulder and move the arms in several different directions. Moving in these shoulder controlled motions with resistance will help induce growth in the different parts of the shoulder.
The most popular exercise for broad shoulders is the overhead press. Pressing overhead with KB Powerbands or free weights helps to train all parts of the shoulder in one motion. However, to increase the overall size of each muscle athletes should also isolate each shoulder muscle and train it individually.
Broad Shoulders With KB Powerbands
The KB Powerbands Lateral Raise targets the medial and front deltoids, adding more size to the front and side of the shoulders. Building up these key shoulder muscles will help the chest look bigger, due to larger front deltoids, and broader shoulders due to the size added to the middle part of the shoulder.
To perform the Lateral Raises athletes will need a set of KB Powerbands with an appropriate amount of resistance. Athletes can also start with a lower level of resistance and increase the level of resistance as they move farther into their sets. With one handle in each hand athletes will stand tall and place the KB Powerbands evenly under the center of both feet. Athletes will pull their shoulder blades back and down and raise their hands straight out to the side. Athletes will keep their arms straight as they raise their hands up until they are even with their shoulders. In a controlled manner athletes will keep their arms straight as they lower their arms back down toward their hips.
As athletes transition directions they need to keep control of the KB Powerbands to keep constant tension on the deltoid muscles. This constant tension on the medial and anterior deltoids will help to induce bigger and broader shoulders.
Athletes need to focus on keeping their shoulders back, chest up, and avoid bending at the sides. Good body positioning and controlled movements will help the athlete keep tension in the deltoid muscles and avoid injuring the neck or shoulders.
Athletes will complete the KB Powerbands with a strong, quick tempo for 4 sets of 10-12 repetitions. Athletes will take 30-45 seconds of recovery before moving into the next set of the Lateral Raise.
Advantage Of KB Powerbands Over Free Weights
When performing Lateral Raises, or any other type of strength training, athletes can use different types of resistance to gain strength in the targeted muscle group. One of the best ways to help young athletes build strength is by performing body weight exercises. These exercises include Walking Lunges, Push-Ups, Pull-Ups, and Planks. These body weight exercises help young athletes build strength, balance, and body control to help athletes prepare their body for future strength training. Many of these body weight exercises can be combined with Kbands Leg Resistance Bands, Victory Ropes, or the Reactive Stretch Cord to increase the intensity and effectiveness of the exercises.
Athletes can also perform strength training with dumbbells, barbells, and other free weight equipment. This type of strength training helps athletes add mass and strength to their frame. Although this form of strength training is effective it should be combined with activities which challenge the balance and control of the body.
KB Powerbands are resistance bands which increase in resistance through the concentric phase of the lift, while decreasing in resistance through the eccentric phase. When performing shoulder exercises like the KB Powerbands Lateral Raise athletes will get better size and broadness in the shoulders if the movement is challenging, but controlled through all the sets and repetitions. This constant control, and increase in tension, will make the shoulders burn as more and more muscle fibers are activated to complete the movement. Even though athletes’ shoulders are fatigued and on fire they need to remember to keep good form with the rest of their body, not allowing the hips or shoulders to excessively move.
Using KB Powerbands and other resistance bands can help an athlete develop quick, powerful, and controlled strength which can be used to stiff arm off a would be tackler or get around a defender to advance up the field. Athletes can go to the Shop Section to see more advantages of training with resistance equipment.
Big Shoulders: The Final Set
Athletes have learned how to do a Lateral Shoulder Raise, a great way to increase strength and size in the shoulders. Athletes have also learned about the advantages of using resistance bands during strength training. So here is an optional portion of the workout athletes can complete immediately following their 4 sets of 10-12 repetitions of the KB Powerbands Lateral Raise.
Athletes will perform what is known as a “Drop Set”. This form of burnout workout add-on is known as a “Finisher” and will push the targeted muscle to the brink of failure. It’s up to the athlete to focus and muscle through this final burnout drop set.
To complete this burnout drop set with the KB Powerbands athletes will need to have an additional Resistance Band nearby and ready to go. It should be 1-2 levels of resistance down from the KB Powerband used during the original 4 sets of the Lateral Raise. After finishing all four sets of Lateral Shoulder Raises athletes will grab the lower level of resistance and perform one final set of 10-12 repetitions.
Speed is crucial during this burnout drop set as the more time it takes the athlete to transition to the second pair of KB Powerbands the longer the deltoid muscles have to recover. 6-8 seconds is the maximum amount of time an athlete should take during their transition. Athletes will again need to focus on keeping good form as the shoulder muscles are straining to maintain good form, tempo, and control through this final set of Lateral Raises.