Can’t Get Bigger, Wider Delts? Just Do THIS!!

  • Published: 04 August 2019
  • If you want to build wider, capped delts and bigger shoulders then you need to watch this video. I’m going to show you a simple step by step method that is guaranteed to help you get wider shoulders if you just follow the advice. Surprisingly, this is not going to require you to lift heavy weights or start doing extra sets of overhead presses. It’s actually quite the opposite as you’re going to need to use lighter weights and focus more on how you’re doing your shoulder exercises you’re already doing.

    Now look, there is no substitute for barbell overhead presses or even dumbbell presses when it comes to building stronger, more explosively powerful shoulders. That said, there is a big difference between shoulder strength and shoulder size. As a matter of fact, with the shoulders being perhaps the biggest muscle group of the body that tends to lean on other muscles to help it compensate when training, it is imperative that you limit these compensations when wanting to create shoulder and delt hypertrophy.

    That is where the use of much lighter weights comes in. Take the classic side lateral dumbbell raise for example. This is one of the best exercises for getting that popular “capped” appearance to your delts when viewed from the front. The hypertrophy and growth of the middle delt is what makes your shoulders look wider and more muscular and is easily targeted when you know the right angle to lift your arm during the exercise.

    The problem comes in when you realize how often we tend to use weights we cannot handle on this exercise. In an attempt to try and force muscle growth from the delts we instantly aim for a dumbbell weight that is too heavy and forces us to immediately start compensating and swinging the weight in order to lift it on every rep.

    This is exactly the opposite of what will create the best results and the most muscle growth in the shoulders. Instead, drop the weights way down and do exactly what I show you in this video. Start by grabbing a pair of 5 or 10 pound dumbbells. Stand with a slight lean forward in order to position the middle deltoid squarely against the downward force of gravity. Lean too far forward and you will shift the focus too much to the rear delt. Stay too upright and you will let the front delts do too much of the work.

    From here, lift your elbow out to the side but keep it bent. Your first should be pointed forward as if you are getting ready to throw a punch. The tension felt on the middle delt should be significant. If it isn’t it is likely a good sign that you are lacking the mind muscle connection with the delts and this is something that will benefit you greatly. This bent elbow position is easier to perform because of the shortened moment arm so it will give you a better chance of feeling this properly.

    From here, keep the tension on the delt as you straighten out the elbow fully. When you think it’s straight, straighten it some more! This will really turn up the heat on the delts. From here, slowly raise the arm up another inch or two. Slowly lower the entire arm down to about 30 degrees from your body and repeat. You may continue to do your reps in this fashion or you can do strictly the straight arm variation shown later, as long as you don’t lose the focus and intent.

    This type of modification shows you once again that it isn’t necessarily what exercises you do but how you do them that matters the most. If you want to get a complete step by step program that helps you to get the most out of everything you do in your workouts, head to the link below and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than ever thought possible.

    For more videos on how to get big shoulders and the best shoulder workouts for doing that, be sure to subscribe to our channel here on RUclip at the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 2 346

    ATHLEAN-X™   1 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Adam Adams
      Adam Adams  3 weeks back

      Did your delts really grow after changing the way you worked them?

  • thegambler808
    thegambler808  5 hours back

    My delts are aching and I didnt even load any dumbell.

    • Anomaly
      Anomaly  14 hours back

      How does one remove the fat/water retention below the belly button area.? Just for reference I’ve been taking steroids for my whole life due to a medical reason.

      • Ron Sealy
        Ron Sealy  1 days back

        Once again. Putting the science in working out. This is where U learn the difference between a body builder & weigh lifting.

        • Roger Reagan
          Roger Reagan  2 days back

          Hey Jeff, love this video content especially after trying it myself, I could really feel the muscle mind connection and contraction, by any chance do you have any similar video like this for front delt or will you be doing one soon?

          • s33k4r2
            s33k4r2  3 days back

            maaan love your videos!!

            • Nerve Disturbia
              Nerve Disturbia  3 days back

              Thr camera man is too close to you i cant see what you are doing

              • bigtoe89
                bigtoe89  4 days back

                I swear Jeff gets off on showing his magnificent physique

                • pkrwoodlee
                  pkrwoodlee  4 days back

                  Pretty strong for a 120 lb’er hahaha.. you need to bulk bro .. eat some calories so you don’t fly away with hat bird chest

                  • Steve Parker
                    Steve Parker  4 days back

                    I do these seated sideways on an incline bench, really isolates the side delts, i know because the weight I'm lifting lowers drastically.💪🏼

                    • Mr. Who
                      Mr. Who  4 days back

                      Extending your arm straight out while lifting actually makes the weight feel likes it’s increased by 3 X Weight. So that 10lbs feels as if your lifting 30lbs. Don’t have to use heavy weights, like you said just use good form or proper technique. It’s all about working that one or set of muscles 💪

                      • Londzale
                        Londzale  5 days back

                        Bigger dick?

                        • 90s FOREVER 90S LOVER
                          90s FOREVER 90S LOVER  5 days back


                          • Gryphyn
                            Gryphyn  5 days back

                            Damn, i did it without weights and could really feel a burn. Thanks!

                            • R. G.
                              R. G.  6 days back

                              That looks painful... More so if you have history of dislocated shoulder. At this point, even 5 lb dumbbells can fuck you up.

                              • Chamaul James
                                Chamaul James  6 days back

                                No lie this is serious I felt that with no weights

                                • Foster192
                                  Foster192  7 days back

                                  External rotation gives me a throbbing erection

                                  • Kevin Dizon
                                    Kevin Dizon  1 weeks back

                                    Jeff's the only one who can draw a circle without making the marker externally rotate

                                    • Larry Westra
                                      Larry Westra  1 weeks back

                                      Awesome advice Jeff., extremely helpful. Drop the weights, correct your form and increase your intensity.

                                      • NavyPanther54
                                        NavyPanther54  1 weeks back

                                        My delt was once my most toned muscle. I think from basketball, you could actually see the "strips" all the time. Overall though I was still skinny lol

                                        • Cristian Cifuentes
                                          Cristian Cifuentes  1 weeks back

                                          Will definitely try this excercise 👍🏽

                                          • Heymi Foo
                                            Heymi Foo  1 weeks back

                                            This workout is amazing. I do them both arms at once. Thanks Jeff.

                                            • Park Ave
                                              Park Ave  1 weeks back

                                              My delts look like boulders compared to my forearms. I need some spinach

                                              • sunny david
                                                sunny david  1 weeks back

                                                Jeff actually tries too hard to make us believe he's tired lifting those 10 lbs lol

                                                • sunny david
                                                  sunny david  1 weeks back

                                                  Any Indian guys wondering what happened to the training with Aamir Khan?

                                                  • FromBeToReality
                                                    FromBeToReality  1 weeks back

                                                    THUMBS UP!!
                                                    then watch, if necessary.

                                                    • S O
                                                      S O  1 weeks back

                                                      Brilliant video! Very informative.

                                                      • Gheorghe Inab
                                                        Gheorghe Inab  1 weeks back

                                                        Why you dont have bigger delts?

                                                        • Jason Benhur
                                                          Jason Benhur  1 weeks back

                                                          This where steps one starts 2:50

                                                          • Richard Lovelace
                                                            Richard Lovelace  1 weeks back

                                                            Lowering the weights has worked great for my shoulders in recent months. Thanks Jeff!

                                                            • Giskard Reventlov
                                                              Giskard Reventlov  1 weeks back

                                                              Vegangainz critized this? Hahahhahaahhahahahahahahahahahahha

                                                              • Andrew Moriarty
                                                                Andrew Moriarty  2 weeks back

                                                                Why was Jesse barefoot in that video. I guess there isn't a shoe policy in the xbox.

                                                                • C-Dog Bodybuilding
                                                                  C-Dog Bodybuilding  2 weeks back

                                                                  been following your adwices for a long time and i have improved my physic alot, and staying lean really helpt know that im prepering for my first bodyboulding show.
                                                                  keep up the good work, apprecite your videos.

                                                                  • Dzbanek
                                                                    Dzbanek  2 weeks back

                                                                    So... this is Jeff Lateral Raise

                                                                    • Outtastate javie
                                                                      Outtastate javie  2 weeks back

                                                                      The government gets better and better and making these robots ...I'm tellin ya's all a distraction

                                                                      • sandu lungu
                                                                        sandu lungu  2 weeks back


                                                                        • roshan anon
                                                                          roshan anon  2 weeks back

                                                                          NICE IDEA!

                                                                          • Roberto Correa
                                                                            Roberto Correa  2 weeks back

                                                                            Show 👏👏👏👏🤜🤛😎

                                                                            • Hashirama Senju
                                                                              Hashirama Senju  2 weeks back

                                                                              So what if Jesse isn't at the gym when I do this exercise therefore I can't reach him?

                                                                              If Jesse isn't there when I do this exercise, do I just not bother or can I use any other Jesse?

                                                                              • Cam Smithers
                                                                                Cam Smithers  2 weeks back

                                                                                Jesse needs to take a few steps back when filming. I believe the muscle is contacting, you don’t need to zoom in and show me. I feel everyone would benefit more if you showed the excercise from various angles so we know everything about it.

                                                                              • Zetsuke4
                                                                                Zetsuke4  2 weeks back

                                                                                Very informative

                                                                                • Williams Mk
                                                                                  Williams Mk  2 weeks back

                                                                                  Why president Obama start teaching the skills in YouTube?

                                                                                  • Crystal Taha
                                                                                    Crystal Taha  2 weeks back

                                                                                    Where’s the PINK marker? 🧐

                                                                                    • boltar2003
                                                                                      boltar2003  2 weeks back

                                                                                      He needs to work on his pecs, they're out of proportion with the rest of him.

                                                                                    • blacktigertheone
                                                                                      blacktigertheone  2 weeks back

                                                                                      this kid can't even handle 10lbs properly. I started with 17KGS on this move.

                                                                                      • Tunnel Vision
                                                                                        Tunnel Vision  2 weeks back

                                                                                        all praise the great one blacktigertheone

                                                                                    • Trusek
                                                                                      Trusek  2 weeks back

                                                                                      Well, I do build my delts very well, I‘m just here to arbitrarily inflate my knowledge

                                                                                      • Mav Eric
                                                                                        Mav Eric  2 weeks back

                                                                                        Super - as always - please can you explain “Mind-Muscle connection”? You’ve mentioned this in quite a few of your videos, but I’m been wondering how to develop this for any muscle and what it should feel like (especially in beginning when muscles are weak and untrained) and what tips you have to train you brain to do this? Is it hypnosis?? Thanks !

                                                                                        • Norbert Shufflebottom
                                                                                          Norbert Shufflebottom  2 weeks back

                                                                                          I look forward to trying this new mid delt exercise , I have not heard Jeff comment on the scott press , I wonder what his ( and anyone whos tried it ) thoughts are on that side delt exercise? Fitter, Stronger, Healthier AND Happier because of Jeff, cheers!