Back of the shoulders

A

Adumb

0
One of my friends is pretty built. We have almost exactly the same build but he's a little bit bigger, and his legs are built a lot better too. One thing I noticed is that you can see the back of his shoulders busting out of every shirt he's in. What exercises do you guys recommend to get that?
 
I sleep FLAT on my back, hehe my posture's fine, so I know it's not that. I don't slouch or anything like that. Now it could be the traps. He wrestles for Duke and his traps are great. I work my traps a little bit, but the only workout I do for them are front and lateral(perpendicular) raises. Do you think something like front and rear shoulder shrugs would work a lower part of the traps?
 
you can do specific exercises that target your rear delts - doesn't sound like that's part of your routine. whether that's why your friend seems to have bigger shoulders from the back I'm not sure, but you should consider adding rear delt exercises. the standard way to target the rear delts is to grab a couple of relatively lighter dumbells, bend forward at the waist (but keeping your back straight), and beginning with your hands hanging down vertically and palms facing each other, raise your arms up and away from your body, keeping your arms straight, so that you make a "T" with your arms and body at the top of the exercise. Then bring your arms back down. some seated pec machines can be adjusted so that you sit facing the rear of the machine and perform the same kind of motion for the rear delts.
 
Yea. I used to do that on the pec machine a lot. I guess I could probably add both, those, and reverse flys into my routine.
 
Adumb said:
I sleep FLAT on my back, hehe my posture's fine, so I know it's not that. I don't slouch or anything like that. Now it could be the traps. He wrestles for Duke and his traps are great. I work my traps a little bit, but the only workout I do for them are front and lateral(perpendicular) raises. Do you think something like front and rear shoulder shrugs would work a lower part of the traps?
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the lower part of the traps are called the rhumboids try low-pulley rows.
try some of these.

http://www.exrx.net/Lists/ExList/BackWt.html#anchor150714
 
Actually my friend finally got back from Duke, he was up there for wrestling camp. I asked him about his shoulders, and he said he just does front raises, shoulder press, and incline presses too. I asked if he did rear delt flys or shoulder shrugs, and he said he rarely does them. I quit on shoulder press for awhile because I jacked up one of my shoulders(not because of shoulder presses), so I think I'll start doing them again. Thanks for the advice guys!
 
Deadlifts, heavy rows. Isolation exercises aren't capable of producing the loading needed for significant growth.
 
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