The CURE For Small Shoulders (How To Get WIDER Shoulders) 

A no bullshit approach to growing wider shoulders (with major emphasis on the side delt). Full routine and choices of exercises given. If you currently are doing LESS sets for side delts than recommended in this video...we may have figured out why they aren't growing. JOIN ME IN MY QUEST FOR AESTHETICS. What do you want to see next?

Behind the neck press for that optimum shoulder snapness

Shoulder pops for 10x10 Followed by shoulder snaps for 3x10

8 hour delt workout by Rich Isuf

Have you ever thought about shaving the moustache and leaving the goatee????? I heard it makes your calves look bigger

Jeff Cavalier is cringing at this video while he gives it 2 thumbs down

Notes: -train 2x/wk for side delts(1 compound + 1 iso) -ohp, wide behind the neck + regular -db wide press, resting on the shoulder -upright row: wider grip, thumbless grip, dont go too high on elbows -iso: cable lateral raise: lean into ground, arm in line with cable Day 1: compound 1 5x5, iso 4x12 Day 2: compound 2 4x10, iso 4x20 -YOU NEED TO ADD WEIGHT(PROGRESSIVE OVERLOAD)

Just have tiny arms. Thats the key to big shoulders

I do only OHP and regular bench and my delts and chest have great gains and I even managed to get some separation forming going on. 5 week in. Will totally not reccoment upright rows if you have problem with shoulder mobility.

Omar is the man. it's always refreshing to get good high quality information from a truly natural lifter and a veteran in the game.

I hit my medial delts everyday after my workout I always do 4 sets of lateral raises and I’ve found great results from it. Ofc progressive overload

only the second option you pressented doesn't grind up the shoulder joint

Perfect timing, I've been killing myself the last couple of months to get bigger shoulders and traps. I've been seeing results, but still isn't good enough. Thanks

The only cure I need to grow those shoulders is more roids

Weirdly upright rows wreck my shoulder joints, but behind the head ohp feels great.

These techniques will put more strain on your lateral delt... BUT your AC joint (arcomio clavicular) joint is under ALOT of pressure. People will good shoulder mobility may be able to do these but in the long run all this is doing is damage.

the cure for small arms

The BODYWEIGHT handstand pushup. Never seen guys who can do handstand pushups with small shoulders. And lets be honest: it is pretty badass when you are doing handstand pushups in the gym.

Insane video, love the practical applications you give! The video editing is also improving. More content like this please, keep up the good work!

What helped me the most was ALOT of side laterals. Drop the weight, keep tension, and pump hella blood in there.

i feel that omar is gonna look so much more jacked if he gets a tan

One of my favorites for side delts has been laying sideways on an incline bench taking a dumbbell and raising it.

Klokov presses with 400 lbs for 3D deltzzz

Quality video, really like how you explain the reasoning behind the exercises and the simplicity of the explanation, good job man!

Great video Omar. The cable lateral rause i found it works the best for me for side delts. Can you post a video on how to get the forearms bigger. Please

bro you are really strong 100kg ohp is no joke for a natty. I'm only noob my max is 64kg

I subbed to this channel because I thought it had a science-based approach to exercise and recommended good, safe movements. I didn't realize that it would be putting out content promoting btn presses and upright rows... Expected more of you Omar

Starting this tomorrow. Dumbbell press and upright rows.

But isn't behind the neck press bad for the rotator cuff?

"Do these exercises if you want to destroy your shoulder" should be the title.

Not kidding, I'd consider deadlifts as better lateral delt work in a compound lift than an OHP. As you 'screw your lats' (externally rotation) in a deadlift, the side and rear delts are heavily involved, but with the OHP those are stabilizers whilst anterior delts take the load.

Wow. Best video on deltoid training on YT. Well done 👍🏽

Following mrv volume and mike israetels methods mine have gotten a lot bigger. Upright rows have really helped along with higher volumes

One arm dumbbell shoulder press has worked the best for me

Whats Cracking GUYssss OMAR IsAf here BACK with another videooo

Looking swole Omar 💪💪💪more videos like these

The secret is in the added resistance of the pony tail in the behind the head presses

downloaded the video just to convert it to mp3 just to hear the extended outro

5:08 and AthleanX just dissed on this exercise too : / still

liked the damn video

People with bad shoulder mobility or already persisting problems should not include these 2 first exercises (behind neck press, upright rows) because of the angle of your clavicle and arm its going to press on your shoulder joint in a bad way.

people don't get big shoulders because most people have scapular problems where all those muscles aren't working together the way they should. so basically, they can't even lift up their arms straight in front or sideways correctly even without any weight. so adding heavy dumbells is obviously not going to to make anything grow properly. u need to fix those problems and be able to do those movements properly without weight and then when u add weight you'll see crazy results if u keep that form

There is no press that hits the side delts effectively,only upright rows and lateral raise variations,the behind the neck press and and elbows out shoulder press are a snap waiting to happen,if not you're still gonna fell it when you turn 40,just my opinion

Damn Omar, stepping up that editing game 🔥

Wide grip regular shoulder press targets the lateral delts the same way without the impingement... people really need to stop saying behind the neck targets certain muscles more than a regular press... I like Omar and his videos but saying behind the neck targets the lateral delts more is just plain wrong + more danger for the shoulders. Same with the upright row... horrible for your shoulder health.

what about the face pull :(?

Upright rows for extra shoulder impingment and behind the neck press for a nice painful snap.

Solid video. I’ll definitely use this for my side delts. I know you have a lot of videos on hypertrophy but just recently saw an Instagram post by Mark Bell talking about time over tension being superior to just high volume "pump" work. I was wondering if you’d maybe make a video on that. Would be really cool and helpful.

Video presentation's looking better Omar. Easy to digest information.

I have naturally wide shoulders. I need meatier shoulders! I'm tired of seeing the thick bones poking through

The red pill on delts is this. It has a lot to do with genetics. Ik many people who are much stronger than I on various shoulder movements including the ohp, yet my delts look more capped and broad. I'd say I'm a weak overhead presser and I never do side laterals, just ohp and face pulls but I get compliments on my delts all the time by stronger guys. I just have good delt genetics, they grow with ease

Try keeping the up right row with constant tension hold at the top and slow down and don’t go all the way down and then go up again that’s how you get delts

Omar, you aré great! Allways motivating , usefull and entertaining. Love your Chanel.Thanks for the vídeo.👍

dude you put out a lot of good high quality content. thank you!

Please like this so Omar can know that his videos are much more intertaining to our short attention spaned generation when there is training footage and pictures integrated into speaking -much love ,Amar itsoup

Dude why the behind the neck press? AthleanX is probably cringing when he sees this 😂

The main problem for all those movements is extreme position of the arm putting the shoulder in the vulnerable position. I ruined my shoulders this way. You should keep your elbows closer to the body. Lateral rises are fine, that's the most natural movement for side delts if you consider the anatomy and how weird and uncomfortable are all those movements are it should be pretty clear. You don't achieve any special activation of the fibers if you do all those variations. The side delt muscle is pretty one-dimensional muscle .. the more you move to the side the more of the side delts are in the game, that's it. Maybe I am wrong, this is how I see it.

Im trying it! you got to 4k! great content.

why all the time if i want to lern something you have the Right video :)

If you watch the delts at 3:57, the anterior delts are still doing almost all of the shoulder work; the side delts are hardly shortening. Just looking at the mechanics, I’d say that you can only really stimulate them effectively with isolation work. I think Dr Mike Israetel has said as much before. Obviously, I’m still jealous of Omar’s gains and compound lifts are still king for overall strength and fitness.

New subtitles are nice :)

Hey Omar, both the "Behind the Neck Press" or the "Upright Row" are basically fighting the human anatomy and should not be done or recommended i'd say;)

If you think that upright rows and behind the head presses are good recommendations for anyone I highly recommend you spend some time talking to a few physical therapists and ask them why we are trying to put these exercises in the iron graveyard.

Love the video! Thanks for the info Omar

I personally stay away from behind the neck shoulder press and upright rows because of the shoulder impingement I have in my left shoulder. I focus on secondary exercises for the medial head and focus main compound exercises for anterior and overall shoulder growth to avoid future injury in my shoulder. Thats just me though.

The only time I watch a video from you regarding a body part that i actually have no problems with :D im blessed by the calves and shoulders gods. ( arms are twigs tho)

220 OHP as a Natty is insane, I could never make progress on my presses. Idk if I'm at my genetic limit or what, tried all kinds of programs.

I had an awful shoulder injury doing overhead presses with dumbells. Basically my left arm went backwards. Even though Im fine now, I never tried it again. Still struggling to find a decent replacement for such a basic exercise.

OHP and facepulls with the occasional reverse flys on the machine. Works for me

Always gotta give those side and rears extra love every session no matter what your main muscle workout is that day

Surprised he didn't list the landmine press as a compound movement for the shoulder

Please do a video on how to grow calves

Omar I know this vid is old but doing all these shoulder workouts except the the cable lateral raise is asking for these people to have shoulder issues at a younger age. Ur rotator cuffs aren’t made to go that way

awesome information bro

Cool video great information, What I find quite funny nowadays is people in gyms doing dumbbell shoulder press The grab the 40s or 50 kilo dumbbells no warm up swing the dumbbells up so they level with ears and just press just above the head and then slowly back towards the ears but only a slight movement, they grant scream and then when they finished they look around and think they've done a great workout and that everyone should applaud them

Solid info. But that editing thoooo! 🔥

hmmm im doing shoulders today...must be a sign lol

great video would have lowed if u added the Bradford press as well!

I kinda think btnp and upright rows aren't worth the risk of injury for 90% of people. The key to getting big shoulders is being able to get the volume in without getting injured or experiencing pain late in your workout. I also don't bother with dips or heavy chest flies for this reason. Unless you have the flexibility of a gymnist, just stick with the basics and get your pain-free volume in. Focus on side laterals...that's where your shoulder volume needs to go. My best advice to get bigger delts is to move up your side lateral raises to earlier in your workout to where you can do them heavier. There is some merit to pre exhaustion...and while I wouldn't do my side laterals before my heavy bench or OHP, I would do 4 sets of side laterals immediately after your heavy push movement, before moving on to your other compound movements. My push workouts involve 1 heavy push movement, 4x8 dumbbell side laterals, two more push movements, and 3x12 cable side laterals. Been doing this for a year 2x and week and have finally got the striated pumpkin top delts even while sitting at about 14% bodyfat.

Omar for the Peachboiz Japanese Stringer is there ever going to be a t-shirt version?

I'm a little scared of that behind the head press, Jeff Cavaliere says shoulders are susceptible to injury in that position

Great advice Omar it's just what I needed👌👍👊😎

I just started doing the cable deltoid raise after my overhead press Omar you is psychic or some shit 🙏

Brandan Fokken's shoulders are sick. I'd recommend trying to find his shoulder workouts to find some unique lifts as well.

Cable lateral raises are much, much more effective if you start with the handle on the same side you're using to lift (rather than lifting across the front of your body, as seen here and in every gym ever). Across your body, the mechanics mean there's only really any load during the first ~3rd of the movement, whereas lifting on the same side puts the maximum amount of force at the top of the movement, and targets the delts rather than the traps way more effectively. I actually get weird looks for doing them this way, and have never seen them done like this anywhere outside of RU-vid, but it's the best way to do them.

My left shoulder is a good bit smaller than my right because I compete in shotput and discus

What's crackin omar. Love ya video you Always giving us good info! Peace!!

Outro is definetly gonna help those gains no bullshit! 💪

Isn’t the behind the neck press bad for your shoulder regardless of your mobility because it put the joint in a position it wasn’t designed for and can lead to impingement?

The best way to grow big shoulders is planches and handstand push-ups on the flier and finally the rings

Omar, that lateral raise actually has a cool name, called Egyptian cable lateral raise. Don’t ask me why it is Egyptian ...

what about the arnold press tho

Will I look as good as Mike Chang if I do these?

I've always unequivocally hated the incline bench. It's always felt really awkward. But I love the seated ohp when you have a proper bench when you're seated ohping upper 200s, do you really need incline?

Powerlifting or weightlifting which one go for sports example football

The only exercise that did something for my shitty deltoids was the Lu lateral raises with 5 kg discs.

Behind the neck press and upright row wouldnt be the best idea for everybody out there as the risk for impingement vs benefit is way higher. 🤔

I always got comments on my shoulders. As a natty I do 10 sets of shoulders presses with dumbells high volume and also 6 sets of lateral variation raises. Try for a year. Your welcome.

I've ascended to my final form

Imagine recommending a behind the neck press AND upright row in the same video in the year of our lord 2018. Omar might want a redo on this one.