Broadening Frame: Shoulder and Back Exercises for a Wider Look

Focusing on shoulder, back, and chest exercises, one can broaden their frame effectively over time.

### Tips for Building a Broader Frame through Exercise and Diet
* 💪 Focus on shoulder, back, and chest exercises to work on your **frame**.
* 💡 For side lateral raises, raise the dumbbells back separately to target the **lateral deltoids** and **broaden the frame**.
* 🏋 When lifting heavy weights, use a bench to prevent the upper body from **leaning forward**.
* 🤔 Pay attention to the grip width during exercises like bench press and pull-ups.
* Use a wide grip (about **1.5 times wider than shoulder width**) on the bench press to target the **chest effectively**.
* On pull-ups, grip wider than you think and pull the scapulae as far outward as possible to target the **brachialis broadly**.
* 🍽 Maintain a diet that helps you **increase in size and bulk up** to appear **broader**.

There may be various reasons why I started exercising, and for most, it would be to increase muscle mass and broaden their frame. However, despite having worked out for several years and hearing countless comments about having good volume, I haven't heard much about having a broad frame or shoulders. It could be a basic skeletal difference, but since two years ago, I have been focusing mainly on shoulder, back, and chest exercises to work on my frame. The first issue was during shoulder exercises, specifically side lateral raises. I used to raise the dumbbells relatively forward instead of sending them back separately. Doing it this way evenly targets the entire side, which is good for increasing volume. So, even if I did side lateral raises a hundred times, my side muscles developed more prominently, making my frame look broader rather than focusing on overall shoulder volume. I solely emphasized the lateral deltoid.

To target and slightly widen the frame, turn your shoulders back and push the barbell back, then pull it to the sides. By doing this, you can confirm that there is a tremendous load on the side deltoids. I stood up in this way and also when lifting heavy weights, I used a bench to prevent my upper body from leaning forward as much as possible. The key point is to keep the center of gravity from shifting forward and to push it to the sides. By doing this, you can reduce the weight and the number of repetitions. However, due to the inherent weakness of the raise exercises, it is unpleasant to do them, but if you set your mind to it, you can do many more repetitions than you think. In one set, I always make sure to do at least 20 repetitions with 7kg, even if it's a struggle. The second issue was that the grip I used during exercise was narrower than I thought. I didn't feel like I was gripping too narrowly, but I wondered if there was a reason why some people intentionally grip narrower than others.

I have heard many stories without getting bored, and there must be many people like me. In the past, I didn't even have a narrow grip, but the habit of consistently using a grip that is not narrow enough but not wide enough was the reason I didn't realize it was narrow. In the case of bench press, if the grip is narrow, the triceps and front shoulders are more engaged than the chest. So, rather than focusing on the important wide chest of the frame, I ended up increasing the volume of the front shoulders and triceps, which I didn't do much separately. Therefore, after realizing the problem, I have been practicing holding it wide clearly, about 1.5 times wider than the shoulder width, for almost two years. After exercising, the outer part of my chest was very stiff every day. It was the same with the deadlifts. In the past, when I watched the pull-up rep down video, like the bench press, I was using a grip that was as ambiguous as the standard grip.

As expected, with a narrow grip, when the strength is focused on the supinator and pronator teres muscles inside rather than the brachialis, the distance from the frame increases. At this point, I have never thought it was narrow, for some reason. It is important to grip wider than what I think and pull the scapulae as far outward as possible to target the brachialis broadly. You will feel a strong load on the upper back and outer sides. Additionally, before doing pull-ups, I recommend doing hammer curls to stretch the brachialis sufficiently, to ensure that the brachialis can expand in advance. Transitioning from wide grip pull-ups to lat pulldowns, it is beneficial to check if I am too accustomed to the vague range I am holding and try expanding it once more than I thought. Thirdly, dieting is important to appear broader as you need to increase in size and bulk up.

You might think it's not, but our body is relative. Ultimately, by losing facial fat, your face looks smaller, and your waist looks slimmer. With that relativity, the frame looks much broader. If you bulk up, not only does your body fat decrease, but your face also gets bigger and your belly comes out, losing the contrast between each other, making the frame look narrow and flat. I hope you take a moment to reflect on yourself. Thank you for watching, please subscribe and like the video.

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Strategies for Broadening Shoulder Frame through Exercise

Focusing on shoulder, back, and chest exercises can help broaden the frame effectively.

Emphasizing the lateral deltoid through side lateral raises and using a barbell to target and widen the frame is crucial.

Maintaining the center of gravity, using a bench, and adjusting the grip width during exercises can also contribute to achieving a broader shoulder frame.

Using a grip that is neither narrow nor wide enough can lead to imbalanced muscle engagement during exercises like the bench press.

A narrow grip can overemphasize the triceps and front shoulders, while a wide grip helps target the chest muscles more effectively.

5 times wider than shoulder width can lead to better chest activation and muscle balance during workouts.

Maximizing Brachialis Engagement in Pull-Up Workouts

Using a narrow grip focuses on the supinator and pronator teres muscles, while a wider grip targets the brachialis and requires pulling the scapulae outward.

Prioritizing hammer curls before pull-ups helps stretch the brachialis, and transitioning to lat pulldowns can help expand the range of motion.

In addition to workouts, a proper diet is crucial for increasing size and bulking up the upper back and outer sides.

The Impact of Body Fat on Facial and Body Proportions

Losing facial fat can make the face look smaller and the waist look slimmer, creating a broader frame.

Conversely, bulking up can make the face look bigger and the belly protrude, resulting in a narrower and flatter frame.

This demonstrates the relativity of body proportions and the effects of fat loss or gain.