- Personal Trainer Chrissy Signore says that by working different back, arm, and chest muscles, you can expand your physique.
- She said that building muscle in your shoulders and back will make your upper body look bigger.
- She said exercises like lateral raises and incline bench presses are great for working these muscles.
Yes, some people naturally have wider shoulders than others, but it’s possible to build a physique with certain workout moves, according to New Jersey-based personal trainer Chrissy Signor.
Unfortunately, Signore told Insider that genetics play a role. Creating a wider frame is a combination of back and shoulder muscles, not just chest muscles, but the deltoids, traps, and lats, she said.
Here are some moves that Signor swears by to make your shoulders look wider, your chest and back more prominent, and promote a more confident posture.
lateral raise essential to Helps widen shoulders
Signore said the number one exercise she recommends for building muscular shoulders is the lateral raise. This exercise primarily targets your lateral deltoids (or “side delts”).
According to the Cleveland Clinic, the deltoid attaches to the shoulder joint in an upward triangle and consists of an anterior (front) deltoid, a lateral (lateral) deltoid, and a posterior (rear) deltoid. While the anterior and posterior deltoids are also essential for shoulder length and muscle balance, Signore says the lateral deltoids are most important for making the shoulders look physically wider. said Mr.
Here are Signore’s top tips for performing lateral raises:
- Use dumbbell weights that are lighter than other exercises, as shoulders are a common area for injury.
- Hold the weights on either side of your body and tuck your hips under your body.
- Squeeze your core and pull your shoulders away from your ears.
- Lift the weight to your side. Pause when your arms are at shoulder height, do not raise your arms too high to avoid injury.
- Wait a minute before putting them back together.
A slight variation of the lateral raise, says Signore, is to have your hands behind your back instead of your body. This variation works well for the front of the side delts, which can help make your shoulders look bigger, especially if you’ve mastered the standard lateral raise.
Incline bench press works chest and shoulders
Enlarging your breasts is another factor in increasing your upper body size, says Signor. The bench press is great for working out the chest, but the incline bench press makes the upper chest and shoulders more active, she said.
Signore said it’s best to master the basics of the bench press, then add the incline and slowly move up one step at a time on the bench. The highest notch is the hardest, she said, because she mostly does overhead presses aimed at her shoulders.
Y raises your upper back to target
Using the same incline bench makes it easier to transition from an incline bench press to a Y raise, says Signore. In this exercise she said:
- Use light dumbbells similar to those used for lateral raises.
- With the bench still tilted, lie on your chest with the weights in your hands hanging down toward the floor.
- With your palms facing back, raise your arms forward at a slight angle to form a Y shape.
- Squeeze your back and shoulders and bring them over your head.
This exercise works the shoulders and latissimus dorsi (lat) muscles, but primarily targets the trapezius (trap) muscles that occupy the upper and middle back.
Lat pulldowns can build physique by improving posture
The lats are the last area Signore said is important to target if you’re trying to build a wide frame. One of the largest muscles in the back.
Method is as follows.
- Use a cable machine where you sit and pull
- Keep your shoulders away from your ears and your elbows as close together as possible.
Signore says you can also perform this move against a wall to make sure you’re getting the correct form and practice squeezing those muscles. said to pull down the back muscles and help improve posture.
