1. Welcome to kiwibox

    We're happy that you are part of our community. Please take a few minutes discover how kiwibox works.

    You want to explore kiwibox on your own? No problem. You can easily restart the tour at any time by using the sidebar if you change your mind.

  2. Logo

    A click on the kiwibox Logo brings you back to the startpage. Besides a menue with a lot of useful links opens if you mouse over.

  3. Notifications

    You may find all of your news, friendship requests and messages up right in the navigation bar.

  4. Settings

    Just mouse over a post and the gearwheel will appear. Here you'll find all the settings for your news.

  5. Supermodul

    The supermodul summarizes various contents. Enjoy exploring!


Gael2015   , 32

from Neptune Beach


A Beginner’s Guide to Shoulder Workouts

Every guy wants to have strong and broad shoulders because they can add power to your overall physique. The problem is that bulking up your shoulders is a notoriously difficult task.

You are making a lot of effort in training your shoulders every week religiously, but you aren’t making any major progress. You may be in pain constantly and you are just about to scrap your shoulder exercising routine altogether.


The reason behind your failure is that you aren’t aware of the proper shoulder workouts that enable you to add the muscle you wish. Most guys run into problems because they are trying lots of things without sticking to any. The key is to use some powerful and effective shoulder workouts.

Listed below are some that can provide you with noticeable results in a very short time:


Bring your feet together and set your hands at chest height and wider apart than your shoulder-width. Consider your body as a straight line along your backside and. Look ahead and keep your body in a straight line while you slowly lower yourself to the ground until you form a 90 degree angle with your elbows. Push yourself back up as you breathe.

This is just one rep and you need to do at least 3 sets of 10 reps each. This may not come off as a lot, but you will notice a boost in strength if you improve your technique.

Standing Barbell Press

Stretch your arms wider than your shoulder-width and hold a barbell with them in a pronated grip, which means palms facing forward. Bend your knees slightly while keeping your feet at hip width and bring the barbell up to your shoulders. This is simply the starting position.

The barbell should be pushed straight up and out for beginning a rep and it should be in front of your head. Pause for a few seconds before lowering the barbell to your collarbone.

Make sure your elbows don’t jut out on the side and remain in front of the barbell. Remember that quality is important rather than quality and it is best to start off slowly with 3 sets of 10 reps each.

Lateral Raise

Take two dumbbells and hold them at your side while you stand straight and keep your feet apart as per your shoulder-width. The dumbbells should be raised slowly to the side and lifted until they are in front of your head.

Don’t go hire as this could lead to a rotator cuff injury. Pause for a few seconds before lowering the dumbbells to your side again. Don’t use too heavy weights and keep the movement slow as you are trying to focus on one muscle instead of all muscle groups.

You should perform at least 3 sets of 12 each and don’t sacrifice form at any cost. Cut back the number of reps if it gets too tough.

With these shoulder workouts, you will notice a significant improvement in both width and mass and you will have your shoulders bulging in no time at all.