How to get rid of bony shoulders

Updated February 21, 2017

Bony shoulders can be unsightly for those who wish to look more muscular. Don't hide your shoulders, instead incorporate a series of lifestyle changes that can add mass to your shoulders. Some people naturally have more muscle in this area than others, so realise that you may have more work to do than other people. With the right techniques, you will be proudly showcasing your fit shoulders.

Perform a series of push-ups daily. If you aren't used to doing push-ups, start with a series of 10-15 repetitions and do 2-3 sets. Slowly work up to more repetitions within the sets. Increase sets if you feel like your body can handle it. This will take a few minutes out of your morning or evening routine, and will help you build up muscle gradually. Don't overexert yourself early on or you could strain muscles and hinder your training.

Lift free weights. Free weights are great for building muscle arm and shoulder muscles as they come in a wide variety of weight and can be used at home, the office, and the gym. Start with a weight that offers you resistance without being too difficult to lift. You may also want to use the arm designated weight machines at the gym. Look for those that target your bicep and shoulder muscles.

Take up swimming. Swimming is a full body workout. As you propell your self through the water, you must exert the muscles in your arms and shoulders to help push you along. Swim laps at your local gym or YMCA during open hours. Start by swimming laps for 10 minutes or so and increase your time as you feel more fit. Organise a regimen to a point where you do 10 laps and take a break. Go back for another 5 or 10 laps if you feel up to the challenge.

Change your diet. Another ideal way to build muscle is to increase your protein intake. Protein is primarily a muscle building food product, so consume more if you are on a quest to build shoulder muscles. Eat eggs, milk, and lean meats (such as poultry) that are high in protein and low in fat. If you increase your protein intake, you are likely to build muscle in other areas of your body as well. However, with lean meat consumption, it's likely that your newly gained muscle will be lean and will make you look more toned.

Things You'll Need

  • Push-ups
  • Weights
  • Pool
  • Diet
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About the Author

Crystal Lassen hails from Kansas City, Mo. and has been a book critic since 2008. Her reviews have appeared on the Publisher's Weekly website and are largely concerned with current events. She holds a Bachelor of Arts degree in English with an emphasis in creative writing from The University of Kansas.