How to Get Rid of Broad Shoulders

Table of Contents

    Understanding Broad Shoulders

    Broad shoulders are characterized by a wide shoulder width in relation to the waist and hips. This can be caused by several factors. Genetics plays a big role in the natural clavicle width and larger frame. Some people may have superior shoulder width than the others. Another factor would be lifestyle. Activities such as weightlifting, swimming, or sports that emphasize shoulder and back muscles can contribute to a wider shoulder. 

    Exercise Adjustments for Broad Shoulders

    Reducing Shoulder-Focused Workouts

    To avoid further broadening your shoulders, you can reduce exercises like shoulder presses, lateral raises, and any movements that heavily target the deltoid muscles. Additionally, pull-ups and lat pulldowns can also contribute to a widerlook from the front and back.

    Focusing on Lower Body and Core Exercises

    Sometimes, it is all about perspectives and how things appear. Shifting your focus to lower body and core can help tooffset the broad shoulders by developing a balanced physique.

    Incorporating More Cardio into Your Routine

    Cardiovascular exercises can help reduce overall body fat, which can slim down your upper body. Running, swimming, biking, and various recreational sports are good cardio choices.

    Posture and Mobility for Broad Shoulders

    Importance of Maintaining Good Posture

    Good posture can make a significant difference in how broad your shoulders appear. Stand tall with your shoulders back and down, and engage your core. Be confident with your stance and physique. 

    Stretching and Mobility Exercises to Improve Shoulder Alignment

    Incorporate stretching and mobility exercises to improve posture and shoulder alignment. Things like shoulder stretches, chest openers, and shrugs can be helpful. 

    Diet and Weight Management for Broad Shoulders

    Impact of Overall Body Fat on Shoulder Appearance

    Reducing overall body fat can help slim down broad shoulders. Some people may have more fat storage around the shoulders, making them appear wide. 

    Nutrition Tips for Maintaining a Balanced Physique

    Maintain a healthy diet to support your fitness goals. Focus on a balanced diet rich in proteins, healthy fats, and carbohydrates. Avoid ultra-processed foods. Eat plenty of vegetables and fruits for vitamins and minerals. 

    Strength Training Modifications for Broad Shoulders

    Exercises That Help

    Exercises to Avoid or Modify

    You should train your entire body for a balanced physique. It is more about emphasizing the other body parts than avoiding shoulder exercises. You may do muscular endurance training to prevent your shoulders from growing out of proportion. Aim for over 12 reps with light weight. 

    Myths and Misconceptions

    Debunking Common Myths About Broad Shoulders

    There are many misconceptions about broad shoulders. A common myth is that only weightlifting causes broad shoulders. The reality is that genetics play a significant role. Another myth is that broad shoulders can be drastically reduced. In reality, the bone structure largely determines your shoulder width. 

    Understanding What Is Realistically Achievable

    Realize that while you can make adjustments to your appearance, much of it comes down to genetics. Focus on balance and overall health rather than appearance changes. Broad shoulders are seen as a sign of power and strength, which many people aspire to attain. Fixating on narrowing your shoulders is like wanting to be shorter, unrealistic and worrying about the wrong thing.


    Jerry Li (CPT & BKin)

    Jerry Li is a certified personal trainer with the International Sports Science Association (ISSA). He has a Bachelor's degree in Kinesiology and is pursuing a Master of Professional Kinesiology (MPK) at the University of Toronto. Jerry has a specialist certification in bodybuilding and a passion for powerlifting. He is also certified as a Nutritionist by the ISSA.

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