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Many people feel they don’t look good in clothes, while models look great on them. This is mainly because models have wider shoulders, which can make clothes look better. This is often referred to as ‘shoulder padding.’ Therefore, many of our clothes are designed with shoulder padding to make our shoulders appear wider.

There’s also a desire among many men for a V-shaped physique. Besides slimming the waist, it’s important to widen the upper shoulders and back to make the V-shape more pronounced. Simply slimming the waist can sometimes be less effective than widening the upper body.

Furthermore, strengthening shoulder muscles can protect our vulnerable shoulder joints. Many people’s shoulder muscles are difficult to strengthen, so many young people develop conditions like ‘frozen shoulder’ or ‘’ (fifty-year-old shoulder) at a young age, which limits their shoulder joint range of motion and causes pain when raising their arms.

Let’s follow Little Tea to train our shoulder muscles! This shoulder training plan includes 5 exercises, complete each exercise according to the following requirements for repetitions and sets.

Exercise 1

① Sit on a bench press, holding one dumbbell in each hand on either side of your body, with the dumbbells leaving your body a short distance.

② Tighten your shoulder blades and back muscles, and lift the dumbbells to the same height as your shoulders, then slowly lower them back to the bench press.

③ When lifting your hands, pay attention to keep your back straight and tighten your shoulder blade muscles, avoid shrugging your shoulders.

④ 12 repetitions per set, 4 sets per training.

Exercise 2

① Sit on the butterfly machine, lean your chest onto the backrest to stabilize your body, extend your arms forward to grab the handles.

② Contract the rear deltoid muscles, open your hands outwards as much as possible, then slowly return them to the handle, maintaining muscle contraction throughout the movement.

③ Keep your back straight, tighten your upper back muscles, and return your shoulder blades to their original position, tighten your core muscles.

④ 15 repetitions per set, 3 sets per training.

Exercise 3

① Stand with your legs shoulder-width apart, holding a dumbbell in each hand, palms facing each other hanging naturally on either side of your body.

② Contract the front of your shoulders to lift the dumbbell to the same height as your shoulders, then slowly lower it down, lifting only one arm at a time.

③ Keep your back straight, tighten your shoulder blades, and tighten your core, maintain muscle contraction throughout the movement, avoid using the momentum of the dumbbell to swing.

④ 12 repetitions per set, 4 sets per training.

Exercise 4

① Stand with your legs shoulder-width apart, holding an EZ-bar dumbbell with a wide grip.

② While lifting the bar straight up, simultaneously raise your left hand towards the midline of your body, lower your right hand towards the midline of your body, rotating the bar 90°. Return the bar to its straight position, then switch sides for training.

③ Maintain a straight back and tightened shoulder blades throughout the movement.

④ 12 repetitions per set, 3 sets per training.

Exercise 5

① Stand with your legs shoulder-width apart, holding a dumbbell with a handle below your chin, keeping your elbows below the handle.

② Use both hands to push the dumbbell upwards until your hands are fully extended, then slowly lower it back to its position below your chin.

③ Pay attention to tighten your back muscles and shoulder blades, tighten your core.

④ 12 repetitions per set, 4 sets per training.