If you want to widen your shoulders, there is nothing better than pressing them, especially when you are young. Pressing will make your bones develop wider. I stayed in the gym for three hours when I was a child, and I couldn't even pick up my toothbrush when I came back. A month later, my coat will be one size bigger (even if it is one size bigger, my shoulders will still be tight)-it's crazy.

In addition, dumbbell side lifts are also necessary. Thick deltoid muscles will make your shoulders wider.

What you need to do is to adjust the weight of dumbbells from time to time according to your physical strength. The weight of each group is 8- 12 or 6-8, and the group is exhausted. More than 6 formal groups. Guarantee a rest day a week, or you can supplement it by bending down and lifting horizontally, because the back beam is developed, which will also make the clothes bulge.

Generally speaking, narrow plates are not recommended. You can try the corner push in front of the neck and on the same vertical plane as the neck.

These are two main movements, of course, we need to add some coordinated movements, such as doing oblique push-ups-padding; The parallel bars bend the arm-straight up and down, so that the arm participates more. In addition, the shoulders are relatively flat, and there should be little exercise. You can do pull-ups and stretch your shoulders.

But pay attention! ! ! ! ! Be sure not to hurt yourself. The rotator cuff is particularly fragile. Be sure to warm up and stop in time if there is any problem.