Narrow Shoulders...thin Biceps

[Swolenpecs]

Im a rather large guy but im not blessed with the thick biceps and broad shoulders.

I do all the exercizies i can think of to work on it.

Help me out guys..

 

[ffknight84]

biceps dont get thick easily, work your tris for a thicker look. Shoulders, do lifts to emphesize the side head...

 

[IronLion]

hammer curls

plate raises

 

[kingc_79]

i too was jinxed with narrow shoulders..i've always hated them..i've been doin alot of standin ohp,plate raise and lateral raises for shoulders(not countin rotator work) and it's really helped here lately. i think they have actually started to grow a cm or two.lol

 

[bigstve12]

stick to the heavy compound movements for shoulders...done wonders for me

 

[Nelson Montana]

Shoulder and clavicle width is determined b genetics. But the one exercise I felt rectifies this best is the seated barbell press behind the neck. That movement has gotten a bad rap, mostly because some people find it too stressing, but it if doesn't bother you, it's a great one. Larry Scott had narrow clavicles and he didn t do too badly.

Bottom Line: You have to work for it. The more you do, the better you'll get.

 

[IronLion]

Gotta agree with the Nelson, behind the neck pressing is not bad for you provided you have a decent background with shoulder stabilizing movements. I did them heavy for a few years and never had a problem, but I also do a lot of overhead moves including heavy snatches. If you can do a snatch then there is no reason you can't do a bnp. On a side note, if you want to develop this move the easiest way to start if you have bad shoulder flexability is to use a cambered bar turned sideways. This puts the bar essentially right over your shoulders and not all the way behind the neck, and gradually over time you should be able to move to a straight bar.

 

[kingc_79]

Gotta agree with the Nelson, behind the neck pressing is not bad for you provided you have a decent background with shoulder stabilizing movements. I did them heavy for a few years and never had a problem, but I also do a lot of overhead moves including heavy snatches. If you can do a snatch then there is no reason you can't do a bnp. On a side note, if you want to develop this move the easiest way to start if you have bad shoulder flexability is to use a cambered bar turned sideways. This puts the bar essentially right over your shoulders and not all the way behind the neck, and gradually over time you should be able to move to a straight bar.

what if you've had problems w/rotator cuff b4 and hurts every once in a while. if done properly do ya think ya could still get away w/doin bnp's w/o much pain?

 

[louden_swain]

Stick to the basic mass building exercises. . . .

Standing Overhead Push Presses - 5 x 5 explosive

Barbell Curls (heavy) 5 x 5 heavy

Larry Scott former bodybuilder had bad genetics wide hips and narrow shoulders, but it didn't stop him from becoming Mr. Olympia.

 

[kingc_79]

i usually do standing ohp but in a 1rm or 3rm fashion...then plate raises for 3 sets of 8 and maybe side lat for 3 sets of 8 or so.

 

[Lee]

military for shoulders, barbell curls for biceps.

 

[Swolenpecs]

Thx alot guys....i currently do snatches quit well, shoulders should be able to handle most exercises, gonna bump up the weight. i have been doing sets of 8-10, gonna get it down to 5-6.

 

[kronk]

Swolenpecs, how tall are you? My guess is that you have really long arms with long bicep bellies (kind of the curse of the tall man). I had this same issue and I am only 5'8. I was cursed with very long arms and it has taken me forever to get the to grow correctly and look semantical. Listen to the advice above as it is all good.

 

[SubjectiveIllusion]

I find military pressing does nothing for me. I've always done upright rows with great success. I can 'feel' my shoulders expanding outwards when I do this excercise. Its also good for the traps...