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Hate Your Boney Shoulders? Try These Exercises to Get Rid of Them

Are you in a hurry? bony shoulders? Afraid to take your top off at the beach or pool? Sick and tired of the way shirts just “hang” off your shoulders?

Bone shoulders can be an extremely frustrating thing to deal with. I remember that no matter how many shirts and t-shirts I tried, I just couldn’t find one that wouldn’t show those pointy bits where my arm meets my shoulder.

Getting rid of boney shoulders is simply a case of building muscle to cover them. ​​​​​​​If you look at most people who are considered to have a great body, you may notice that their “bony shoulders” are still somewhat visible…it’s just that the muscle does a great job of to cover them.

The shoulders are actually made up of a group of 3 muscles known collectively as the deltoids (or “delts” in gym lingo). To see great muscle development and cover your bony shoulders, you should try to include exercises that cover and stress all 3 muscles.

Here are some great weight training exercises you can perform to cover your bony shoulders.

Front Deltoids – Seated Barbell Shoulder Press (also called the Military Press)

Sitting with your back straight supported by the bench, and your hands slightly more than shoulder width apart, lift the bar off the rack and above your head, then lower it in front of you to the point where it is just above the line of your shoulders

Then explode the bar again above your head. Ideally, you get someone to spot you so you can put maximum effort into the exercise.

Repeat and perform 3 sets of 8-12 reps.

Middle Deltoids – Dumbbell Lateral Flyes

Stand with your arms by your sides and a dumbbell in each hand; elbows slightly bent and palms inward.

Lift both dumbbells at the same time and imagine that you are trying to reach your elbows to the ceiling. At the top of the exercise, your elbows should be parallel to the floor…hold this position for a second, then lower to the starting position.

Make sure you keep a tight back and focus your efforts on your shoulders. Don’t cheat by arching your back or using momentum to lift the weights. Also, by “squeezing” (tensing your muscles) at the top of the exercise you will get greater benefits from this exercise and start to cover those bony shoulders with solid muscle mass.

Perform 3 sets of 8-12 reps.

Rear Deltoids – Bent Over Cable Deltoid Raises

Stand next to a cable belt machine at the gym with feet slightly less than shoulder width apart, and reach across your body to grab one of the lower cable handles. Bend at your waist so your back is almost parallel to the floor and place your other hand on your hip for support.

Now, keeping a slight bend in your elbow, pull on the cable so that the back of your hand moves in the direction of the ceiling. Your arm should remain locked and bent throughout this movement. Likewise, the rest of your body should remain still, with total focus on your back shoulder muscles.

Lower the pulley back to the starting position and repeat. Make sure not to curl your back at any point during the exercise as this can cause injury.

Perform 3 sets of 8-12 reps.

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