How to get shoulders like a basketball player

How Basketball Players Have Big Shoulders? Tips

Why do basketball players have big shoulders? What’s the reason for basketball players to possess bigger than average shoulders? To answer these questions, we need to first know what shoulder muscles are. The four main shoulder muscles include deltoids, trapezius, infraspinatus, and supraspinatus. These muscles help in lifting our arms and rotating them around our body. As basketball players regularly lift their arms when they shoot a ball or rebound it from the opponents’ side of the court, these muscles get strengthened over time and result in broader shoulders.

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How Do NBA Players Get Big Shoulders?

In basketball, the shoulder muscles are used to shoot a ball from a long distance. Doing this regularly builds bigger shoulders over time by strengthening these muscles. The players also perform many other activities that help them build their physique such as practicing day and night for years together, taking care of diet plans, etc. , which is why they end up with big muscular bodies.

The Shoulder Muscles

Deltoids

The deltoids are situated at the front of your shoulder and they help in lifting arms along with rotating them around. They comprise three different sections known as anterior, lateral, and posterior.

Trapezius

The trapezius is a flat, triangular muscle situated at the back of your shoulder. It helps in lifting and rotating arms as well as stabilizing them.

Infraspinatus

The infraspinatus is situated below the trapezius and helps basketball players rotate their arms.

Supraspinatus

The supraspinatus is found above the infraspinatus, which together with deltoids helps basketball players lift their arms to shoot a ball or pass it on to teammates after rebounding from opponents’ side of the court. Thus, these two muscles along with other shoulder muscles are responsible for making basketball players have big shoulders.

Now that we know about the muscles involved in basketball players having big shoulders, let’s look into some tips on how to attain such a physique.

Exercises for Your Shoulders

People often wish they had a muscular upper body like that of a basketball player’s physique but find it hard to attain such a weighty look due to lack of time in the schedule as well as fitness motivation at times. But if you want bigger shoulders too, then here are some exercises that might help you out;

Shoulder Press

One of the best exercises for basketball players’ shoulders is the shoulder press. This exercise helps in strengthening all the four muscles involved in the shoulder region. You can do this by using a weight bench or even dumbbells to perform the presses.

Lateral Raises

Another great exercise for basketball players’ shoulders is the lateral raise. This involves lifting weights sideways and targets your deltoids specifically. You can do this by using dumbbells or a barbell. Firstly, you need to lift the weights from your knees and slowly raise them to shoulder level before lowering them back down.

Upright Row

The third exercise you could do is an upright row which also works on your trapezius muscles quite well. This is a perfect exercise to do to get a basketball player’s shoulders. You can use dumbbells or even barbells for this one too. Start with a lightweight and then gradually increase the number of repetitions as you get stronger.

Shoulder Shrugs

One can also perform shoulder shrugs which are beneficial for working on the trapezius muscle. This exercise is done by lifting your shoulders as high as you can and then releasing them back to the starting position. You can use either a weight bench or dumbbells for this exercise.

Rear Delt Flyes

Finally, rear delt flyes are great for working on the rear deltoid muscles. You first need to set up a bench in an incline position and then lie down on it while holding two dumbbells. Now, slowly raise the weights towards your chest and hold for a second before lowering them back to the starting position.

Overview of Exercises

There are many other basketball players’ workout exercises that can help in strengthening deltoids, trapezius, infraspinatus as well as the supraspinatus.

All these exercises should be done with caution though as incorrect form might lead to injuries. So, it’s always better to get professional help while starting with any new workout

Tips On Getting The Basketball Players’ Shoulders

Do weight training exercises that focus on these muscles groups such as lateral raises, front raises, bent over rows, etc. This will help you build bigger shoulders over time.

• Use machines such as seated press and military press at the gym to isolate these muscles and achieve better results.
• Take up basketball if you haven’t already and practice regularly.
• Practice shooting basketball balls from a long distance every day for stronger deltoids.
• Take care of your diet by eating food items that are rich in proteins and healthy fats such as eggs, fish, and nuts.
• Perform basketball workouts with a partner to strengthen the trapezius muscles and gain an upper hand over others at basketball games.
• Improve your flexibility by stretching out your shoulders for better results in every workout session you perform.
• Practice shooting basketballs from various angles including underhand shots which help in strengthening the infraspinatus muscle of the shoulder area as well as supraspinatus muscle located above it along with deltoids and trapezius muscles.

These are some simple tips that can make basketball players’ big shoulders appear even bigger than they are! Through these steps, not only will one be able to attain those broad muscular shoulders but also improve their performance.

Biggest, and Broadest Shoulders in the NBA

Dwight Howard is often recognized as the basketball player having the biggest shoulders in the NBA. This is due to his tremendous dedication to weight training and basketball practice. The former 3-time Defensive Player of the Year’s shoulder measurements are measured at 36 inches wide. He currently plays center for the Los Angeles Lakers, and more recently closely missed out on the best 75 basketball players of the NBA list.

2021 NBA Finals MVP, Giannis Antetokounmpo has also become famous for his broad shoulders recently due to his improved physique which has been attributed by many experts to weight training. His bodybuilding exercises involve a lot of focus on trapezius muscles combined with squats and bench presses along with other workouts such as dips or pull-ups etc. This helps him stay fit while performing strenuous basketball games throughout an 82-game season. No wonder they call him “The Greek Freak”.

Conclusion

In conclusion, basketball players have big shoulders because of the regular use of their shoulder muscles when shooting or rebounding balls. You too can build such a physique by including some simple exercises into your daily routine. Go get those broad shoulders now!

We hope you enjoyed this blog post on basketball players’ big shoulders. Be sure to check back soon for more exciting posts on the topic of basketball!

Here are Some of our Favourite Basketball Sneakers

Here we will be giving more of an opinion, rather than facts. Are the sneakers worth the price that they are being sold at? Should you upgrade from your current sneakers, depending on what boots you own? What features stand out on these sneakers? If any. Does it do the job? Speed, control, stability etc. Depending on your needs/preferences. We can also mention its durability, if we have collected enough data on the specific sneakers.

What did we expect vs. what we got. Is it maybe overrated/underrated?

Elite

Here’s our pick from the very best of the bunch.

Pro

On your way to the pro leagues? Here’s our pick.

Beginner

Want something to start with? Have a look at our pick.

The Basketball Super Shoulder Power Workout

Question: What’s a basketball player’s secret weapon for finishing at the basket, breaking a screen or winning the post position battle?

Answer: A fully developed set of strong shoulder muscles. (Bonus: You also need to be in great cardiovascular shape, see 8-Week Basketball Off-Season On-Track Conditioning Program.)

Shoulder strength is crucial if you want to dominate in the paint. But too many athletes lack the required tools and workout know-how. The following basketball shoulder workout will develop an intense set of shoulder muscles. Add it into your upper body-training day.

For each exercise, you will need a weight plate between 10 and 45 pounds.

• Less than a year of weightlifting experience: Choose the 10-pound plate.
• A year or two years of weight training experience: Choose between 25 and 35 pounds.
• Three-plus years: Choose between 35 and 45 pounds.

These are guidelines, not rules. Make your selection based on your strength level. Very few people will be able to do this circuit with 45 pounds.

Before beginning, make sure you’re properly warmed up. (Try the Ultimate Basketball Warm-up.)

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands
• Keep your arms straight; do not bend your elbows
• Lift the weight up to shoulder height
• Control the weight as you lower it to starting position.

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands, palms facing in, arms straight (hand strength is key for keeping the weight in place)
• Keeping the weight close to your body, bend the elbows and pull the weight up toward your chin until your elbows are higher than your shoulders
• Control the weight as you lower it to starting position

Sets/Reps: 2×12 each arm

• Stand with your feet shoulder-width apart, knees slightly bent
• Bend over to where your shoulders are parallel to the ground
• Gripping the weight with one hand, pull it up, bending our elbow back without twisting at the waist
• Control the weight as you lower it to starting position

Sets/Reps: 2×12

• Stand holding the weight at chest level in front of your body with both hands
• Bend your elbows and press the weight directly over the top of your head, fully extending your arms
• Control the weight as you lower it to starting position
• Be sure to move your head back as the weight comes up to avoid hitting your face, but do not arch your back or lean backward

Now that you have the tools to craft a set of strong shoulders, it’s time to dominate your competition. Read my Dominate the Competition Series:

• Part 1: Basketball Strength Training Program
• Part 2: Basketball Upper Body Plyometrics
• Part 3: Basketball Jump Training
• Part 4: In-Season Basketball Strength Training

Share This Story!

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Question: What’s a basketball player’s secret weapon for finishing at the basket, breaking a screen or winning the post position battle?

Answer: A fully developed set of strong shoulder muscles. (Bonus: You also need to be in great cardiovascular shape, see 8-Week Basketball Off-Season On-Track Conditioning Program.)

Shoulder strength is crucial if you want to dominate in the paint. But too many athletes lack the required tools and workout know-how. The following basketball shoulder workout will develop an intense set of shoulder muscles. Add it into your upper body-training day.

For each exercise, you will need a weight plate between 10 and 45 pounds.

• Less than a year of weightlifting experience: Choose the 10-pound plate.
• A year or two years of weight training experience: Choose between 25 and 35 pounds.
• Three-plus years: Choose between 35 and 45 pounds.

These are guidelines, not rules. Make your selection based on your strength level. Very few people will be able to do this circuit with 45 pounds.

Before beginning, make sure you’re properly warmed up. (Try the Ultimate Basketball Warm-up.)

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands
• Keep your arms straight; do not bend your elbows
• Lift the weight up to shoulder height
• Control the weight as you lower it to starting position.

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands, palms facing in, arms straight (hand strength is key for keeping the weight in place)
• Keeping the weight close to your body, bend the elbows and pull the weight up toward your chin until your elbows are higher than your shoulders
• Control the weight as you lower it to starting position

Sets/Reps: 2×12 each arm

• Stand with your feet shoulder-width apart, knees slightly bent
• Bend over to where your shoulders are parallel to the ground
• Gripping the weight with one hand, pull it up, bending our elbow back without twisting at the waist
• Control the weight as you lower it to starting position

Sets/Reps: 2×12

• Stand holding the weight at chest level in front of your body with both hands
• Bend your elbows and press the weight directly over the top of your head, fully extending your arms
• Control the weight as you lower it to starting position
• Be sure to move your head back as the weight comes up to avoid hitting your face, but do not arch your back or lean backward

Now that you have the tools to craft a set of strong shoulders, it’s time to dominate your competition. Read my Dominate the Competition Series:

• Part 1: Basketball Strength Training Program
• Part 2: Basketball Upper Body Plyometrics
• Part 3: Basketball Jump Training
• Part 4: In-Season Basketball Strength Training

Share This Story!

How to Build Broad Shoulders for a Man?

In 1996, McDowell Company, a large American real estate company, commissioned a market research study on which sellers were more trusted by customers. And it turned out that potential real estate buyers most of all trust broad-shouldered, athletic-looking men. Having received this data, the company immediately issued an order obliging all male employees to attend the gym without fail, and paid them annual subscriptions. In my article today, I will share my own experience of gaining trust from others and tell you how to build broad shoulders for a man. The most interesting about training and sports nutrition on my telegram channel https://t. me/bestbodyblog

But first, as always, I will try to dispel another persistent myth. A lot of people are sure that you can pump up your shoulders with the help of swimming. Since this is the best type of physical activity for expanding the shoulder section. In fact, broad shoulders are a genetic predisposition based on the size of the articular heads and the length of the clavicles.

Yes, indeed, most of the outstanding swimmers, such as Alain Bernard, have fantastic shoulders, a real oblique fathom. But it's foolish to think that these champions got so wide from swimming. The truth is that if they didn't have broad shoulders by nature, they would simply be rejected by the coach and they would never become professional swimmers. After all, no one thinks that basketball players are so tall because of their sport. No, they are naturally tall, and that's why they play basketball.

Swimmer Alain Bernard | The owner of incredibly broad shoulders

Of course, naturally broad shoulders are a real gift for any man. But what if genetics is stingy? There is only one way out - go to the gym and try to pump up your shoulders with the help of a specialized training program. My relationship with the deltoid muscles was pretty calm for many years. I am naturally tall and broad-shouldered. I pumped them along with all the other muscles, and they gradually grew. But the more I gained a lot of other muscle groups, the worse my shoulders looked against their background. And I didn't even understand why.

And the thing is that the deltoid muscle of the shoulder consists of three sections: anterior, middle and posterior. To pump up a man with broad shoulders, you need to purposefully work on each of them. Everything is very simple, right? But in practice, this turns out to be much more difficult, since it will not work to pump up deltas like balls with a “head-on” attack, and make them not only large, but also proportional. These are rather small, but extremely cunning and touchy muscles. And they need a special approach.

I have not yet met people who would have problems with the development of the front delt. According to statistics, and according to my own observations, difficulties can arise with the middle and especially the rear delta, but not with the front. This segment of the deltoid muscle is the largest and strongest. He takes an active part in all exercises for the chest. All bench presses, sitting and half-sitting, load this segment of the muscle, albeit indirectly, but very strongly.

This is especially true for such an exercise as a bench press on an incline bench. In all bodybuilding textbooks, it is written in black and white that this exercise is for the top of the pectoral muscles. I have been doing this bench press for years, in the hope of gaining muscle mass in the chest in this particular place. For the breasts, this, however, did not give anything. But now the front deltoids have become simply huge.

Incline Bench Press is the best exercise for the anterior deltoid

When I read the results of recent studies conducted with medical equipment, I understand why. It turned out that during this exercise the upper segment of the chest receives only 5% more load than with a horizontal bench press. But the impact on the front delta increases by 40%. So the next time someone tells you the incline bench press is the best exercise for building the top of your pecs, feel free to spit in his face.

So it's cool, you say, it turns out that the front delta can not be pumped at all. Yes, it is, since bench presses or inclines with serious weights will have a much stronger effect on this small muscle than lifting a pair of small dumbbells in front of you.

Experienced athletes are well aware of this strategic trick and sweat over the front delt, as a rule, in the pre-competition period. Before participating in tournaments, they work on the separation of this muscle group (clear separation of all three muscle bundles from each other). And above the definition (separation of deltoids from other muscles, for example, from the pectoral and subclavian).

Front lift | Isolated exercise for the front delt

But for all its simplicity, the ease in building the front delt carries a great danger. The fact is that overgrown, from heavy presses on the chest, as it was with me, the anterior segment of the deltoid muscle visually narrows the shoulders, lowering them down. As he gets stronger, he begins to take the load off in exercises aimed at the upper chest. And it turns out that you are actively working on this stubborn segment of the pectoral muscles, but it does not grow at all. But the front deltas are getting larger, gradually turning from an advantage into a disadvantage. How can such a problem be solved? There are three options:

The sooner you get rid of the regular, classic barbell chest presses (especially incline ones), the better. They can be successfully replaced with a dumbbell bench press. Such an exercise not only removes excess load from the front delta, but also allows you to pump your chest much more efficiently.

If the Bench Press is a necessary exercise for you, use the Preexhaustion principle. It lies in the fact that before the bench press, it is necessary to perform 2-3 sets of any exercise for the front delta. It can be lifting dumbbells or barbells in front of you, or any other pump-style movement. This will tire the front delta a little, exclude it from work and direct the entire load from the exercise straight to the pectoral muscles.

In order to compensate for the development of the excessively growing anterior bundle of the deltoid muscles, they must be balanced by the proportional development of the middle, and especially the posterior bundle. The front deltas can really not be trained, focusing all your attention on other, more important parts of this muscle group.

But if, nevertheless, your front delta is lagging behind in development, and you can’t pump up your shoulders without it, then you should use a specialized training program. I advise you to pump this stubborn segment of the deltoid muscle twice a week. Once easy, after a chest workout, and the second time, hard during a shoulder workout. Moreover, a specialized shoulder training program must begin with exercises for the lagging beam.

There are quite a few varieties of exercises for this segment of the shoulder muscle: presses from the chest and lifts of a barbell, dumbbell or plate from the barbell in front of you. I advise you to watch a video on this topic, where a whole gang of iron sports fans, consisting of Bradley Martin, Rob Bailey, his wife Dana Lyn Bailey and Kai Green, are rocking the front delta.

Pumping up broad shoulders for a man is not an easy task, but it can be solved. You just need to forget about the old stereotypes of bodybuilding and approach the process of gaining mass in the shoulder girdle from the point of view of common sense. Read about the development strategy of the middle and back deltas and about shoulder training mistakes, read in the second part of the article ...

About the author: My name is Stanislav Mikhailovsky. I am the author of this blog, personal trainer for bodybuilding, nutritionist, sports nutritionist, writer. I am 46 years old, almost 30 of them, I am engaged in strength training.

I develop individual training programs for weight gain and weight loss, make up diets, advise on the choice and use of sports supplements. Specialization - bodybuilding after 40.

Shoulders like the Hulk. We make deltas that will tear a t-shirt

A person's athleticism is judged by how broad-shouldered a person is. How to blow up your deltas and make them grow to the envy of everyone - understood "Soviet Sport".

DELTA TRAINING: BASIC PRINCIPLES

“When you see bodybuilders with shoulders like two butts, be sure that 90% of it is the work of anabolic steroids and good genetics,” says Alexander Nogaytsev, fitness trainer and nutritionist. - However, all this does not mean that it is impossible to increase the shoulders with one natural training. Can! But for this you need to train them correctly!

The deltoid muscles consist of three bundles: anterior, middle and posterior. They are needed to move the arms to the sides, their turns and lifts. Together, three beams form the so-called. shoulder bulge - its visible volume and width. It is important that all three heads participate in the training.

“But if the front and middle beams receive a load in most basic exercises, then the back beam is a lagging link, for the development of which a number of specific exercises are needed,” says the Sovetsky Sport expert.

WARM-UP

Thoroughly warm up your delts before exercising. Start the warm-up with swings and rotating movements with your hands - back and forth 15-20 times in each direction. Begin the movement slowly to give the shoulder joint time to “turn on” to work, gradually increase the speed of rotation.

Pull the muscles: stretch the left arm along the body to the right and press the triceps with the forearm of the other hand - trying to make the outstretched arm touch the chest. Make 8-10 pressing movements, then change hands and stretch the right delta in the same way.

Do the "propeller" exercise: stand with your arms straight out to the sides - without bending your arms, make short circular movements with them. Repeat the same exercise with each arm, extending it up above you. Feel how the shoulder joint moves.

Do 2-3 sets of light pull-ups with a narrow grip, in the lower position, straighten your arms to the end, feeling how the muscles of the shoulder are stretched. There should be no failure approaches, the pace is easy.

Sit with 2-2.5 kg light dumbbells in your hands. Keeping your arms bent at the elbows (elbows near the body), spread your forearms to the sides.

REAR DELTS

“Typically, delt workouts start with barbell or dumbbell basic presses. But I recommend starting with isolation for lagging rear delts. So the back beam, still fresh, will receive the maximum load, ”says Alexander Nogaitsev.

- dumbbell lateral incline. Perhaps the main isolating exercise for the rear deltas. Take the dumbbells in your hands and lean forward about 45 degrees, keeping your back straight. Spread your arms to the sides, raising your elbows up and at the top point slightly turning your hands with your thumbs down.

How to prepare for training - five ways to make training more effective

- reverse dilutions in the butterfly simulator. On the shoulder abduction machine, grasp the handles and move your arms back and to the sides - it is important that your arms remain parallel to the floor (adjust the machine to your height). Get your elbows behind your back. The chest is pressed against the back of the seat, the torso is motionless.

Do these two exercises for 3 sets of 15 reps. Combine them into a super series - after one exercise, immediately move on to another, then rest for 1. 5 minutes and repeat.

FRONT AND MIDDLE DELTS

After working the rear delts in isolation, move on to the base - the military bench press. It has a complex effect on the front and middle deltas: the military bench press is the best way to increase the total mass of the deltoid muscles.

Take the bar from the racks. Keep your back straight and tense throughout the movement. Don't bend forward. Lower the bar to a level just below the chin. Try to increase the weight in this exercise. Do 3 sets of 8-10 reps. Sometimes "blast your shoulders" by increasing the weight and reducing the number of repetitions to six.

Follow the bench press to a chin row. Grab the barbell with a grip slightly narrower than shoulder width. Raise the bar along the body to the chin, spreading the elbows to the sides. This exercise will give a load to the middle deltas and include the trapezius muscles in the work (they will create the correct proportions when moving from the neck to the shoulders). 3 sets of 8-10 reps.

Breaking the triceps - making massive arms

Complete the workout with a super series: standing dumbbell raises + standing dumbbell raises in front of you. In the first exercise, keep your arms slightly bent at the elbows: start the movement by lifting your elbows up, do not raise your arms with dumbbells above your shoulders - all this will create a targeted load on the middle deltas. In the second exercise, raise straight arms with dumbbells up in front of you. 3 sets of 15 repetitions in each exercise, rest 1.5 minutes.

“Don't go for heavy weights on these exercises—even Dwayne "The Rock" Johnson does sit-ups and raises with just over 10kg dumbbells. For beginners, 6-7-kilogram x dumbbells will be enough, point load is important, ”says the Soviet Sport expert.

WHEN TO TRAIN DELTS

Delts are often trained on the same day as the chest muscles. They get an extra load with bench presses and dips on the uneven bars - the basic exercises for the pectoral muscles.

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