3 Quick & Easy Ways To Get Rid Of Bony Shoulder

Ever look in the mirror and think your shoulders look more like a coat hanger than a part of your body? You’re not alone. Bony shoulders are more common than a protein shake at a bodybuilding convention. But don’t worry, we’ve got your back… and your shoulders.

Once upon a time, I was a bit like you. My shoulders were more skeletal than muscular, and lifting my arms overhead felt like a Herculean task. Okay, okay, I was never quite as skinny as you. I mean, I was practically born flexing. But as I grew from a baby Hercules into a full-grown muscle machine, my shoulders grew with me.

You might be thinking, “But I can’t just get rid of bone or change my body shape, right?” And you’d be correct. But what you can do is build some muscle around that bone. It’s like adding padding to a chair – it makes everything look and feel a lot better.

Now, how fast you’ll see results depends on a couple of things – your current physical condition and your work ethic. It’s like growing a beard. Some people can sprout a full lumberjack in a month, while others might take a bit longer. But with consistent effort, you’ll start to see progress.

Easy Ways To Get Rid Bony Shoulder

Sure, exercises like shoulder press, bench press, and pull-ups are great for building shoulder muscle. But there’s more to the story. Your diet and cardiovascular training also play a big role. It’s like a three-legged stool – you need all three for stability.

So, if you’re ready to transform your bony shoulders into boulders, stick around. We’re about to dive deep into the causes, solutions, and everything in between. Let’s get this show on the road!


What is a Bony Shoulder or a Thin Shoulder?

Ever look at your shoulders and think they look more like a skeleton’s than a bodybuilder’s? That, my friends, is what we call a bony shoulder. It’s when your shoulder bones are playing peek-a-boo because they’re not covered by enough muscle.

Combining various exercises and training regimens are the most effective ways to improve the look of your posture aesthetically and cover the bones so that your body can look muscular and attractive.

This can be a real pain, especially when you’re trying to pick out an outfit for a hot summer day. But don’t worry, we’ve got some solutions that’ll have you flexing in tank tops in no time.

The key to turning those bony shoulders into muscular masterpieces is a combination of exercises and training regimens. It’s like making a protein shake – you need a mix of ingredients to get the best results.

Your shoulder is made up of three muscles, known as the deltoids. So, you’ll want to incorporate exercises that target all three. It’s like hitting three birds with one stone – efficient and effective.

And here’s the best part – this isn’t just about aesthetics. Sure, you’ll look great with more muscular shoulders, but you’ll also be creating healthy habits that can improve your posture and overall health in the long run. It’s like a two-for-one deal – look good, feel good.

What causes a bony shoulder?

So, you might be wondering, “What’s causing my shoulders to look like they belong in a Halloween skeleton costume?” Well, there are a few culprits that could be to blame.


Certain health conditions can lead to muscle loss, which can make your shoulders look bony. Certain health conditions can lead to muscle loss, which can make your shoulders look bony. These include osteoporosis, arthritis, or muscular dystrophy can all impact muscle mass and bone health. Even some metabolic disorders can lead to muscle wasting, leaving you with less padding over your bones.

But it’s not all doom and gloom. If you have a health condition that’s causing muscle loss, working with your doctor and a physical therapist can help. They can guide you on safe and effective exercises to build strength and improve your appearance. Plus, they can help manage any symptoms or complications from your condition. Remember, your health is a team sport, and you’ve got a whole squad ready to help you.

Skinny Body Type

Some folks are naturally skinny and have a harder time building muscle. It’s like being a greyhound in a world of bulldogs – you’re just built differently. You might have a fast metabolism that burns through calories quicker than a cheetah on a treadmill, making it harder to build and maintain muscle mass.

But don’t let your body type get you down. Even if you’re naturally skinny, you can still build muscle and improve your physique. It might take a bit more effort and a different approach, but it’s definitely possible. You might need to eat more calories and protein, and focus on strength training exercises. Think of it as a challenge, not a roadblock. After all, every body is different, and that’s what makes us unique.

Skinny Sholuder

Lack of Essential Diet

If you’re not getting the essential nutrients your body needs to build muscle, your shoulders might start to look a little skeletal. It’s like trying to build a house without bricks – you need the right materials. Your body needs protein to build muscle, along with a balance of carbohydrates and fats for energy. If you’re not getting enough of these nutrients, your body might start breaking down muscle for energy instead of building it up.

But here’s the good news: fixing your diet can be as simple as adding a few key foods. Lean proteins like chicken, fish, and tofu are great for muscle building. Whole grains, fruits, and vegetables can provide the carbs your body needs for energy, and healthy fats like avocados and nuts can keep your body running smoothly. Remember, your body is like a machine, and food is the fuel that keeps it running.

Inappropriate Exercise

If you’re not doing the right exercises, or not doing them correctly, you might not be building muscle where you want to. It’s like trying to bake a cake without following the recipe – you’re not going to get the results you want. If you’re focusing too much on cardio and not enough on strength training, or if you’re doing strength training exercises with poor form, you might not be effectively building shoulder muscle.

But don’t worry, this is an easy fix. By incorporating the right exercises into your routine and making sure you’re doing them correctly, you can start building muscle in no time. Exercises like shoulder presses, lateral raises, and push-ups can all help build shoulder muscle. And don’t be afraid to ask for help or guidance if you’re not sure about an exercise. There’s no shame in wanting to get it right. After all, exercise is about improving, not proving.

How To Get Rid Of Bony Shoulder

Alright, let’s get down to business. If you’re looking to transform those bony shoulders into muscular masterpieces, I’ve got some tips and tricks that’ll help you on your journey. And don’t worry, this isn’t about erasing who you are – it’s about enhancing what you’ve got.

First things first, let’s talk workouts. If you want to build muscle, you’ve got to hit the weights. But remember, it’s not just about lifting heavy. It’s about lifting right. Focus on exercises that target your shoulders, like shoulder presses, lateral raises, and push-ups. And don’t forget about form. Proper form is key to effectively building muscle and preventing injury.

If you want to build muscle, you’ve got to fuel your body right. Think lean proteins, complex carbs, and healthy fats. Eating the right foods can help your body perform better and build muscle more effectively. And don’t forget about hydration. Water is key for muscle recovery and overall health.

But here’s the thing. Even with all the workouts and protein shakes in the world, you’re not going to completely get rid of bony shoulders. And that’s okay. Even the most muscular people still have visible shoulder bones. The goal isn’t to erase your bones – it’s to build muscle around them. It’s about enhancing your natural shape, not changing it.


Alright, let’s roll up our sleeves and dive into the workout techniques that’ll turn those shoulders from bony to brawny. Remember, the shoulder is made up of three muscles – the anterior deltoid (front), the lateral deltoid (middle), and the posterior deltoid (back). So, we’re going to need a mix of exercises to hit all three. It’s like a rock band – you need the guitar, bass, and drums to make beautiful music. Here are some exercises to include in your routine:

All Three Heads

Shoulder Press

  • This is the bread and butter of shoulder workouts. It targets all three deltoid muscles, making it a great all-around exercise.
  • You can do it with dumbbells, a barbell, smith machine, or a shoulder press machine. Further, you can do it seated on the floor (great core activation), seated on a bench with a backrest (great for isolation), or standing (best overall compound).
  • Just remember to keep your back straight and press the weights directly overhead.
  • Feeling extra adventurous, try the Arnie Press variation, pioneered by the one and only Arnold Schwarzenegger

Front Deltoids

Front Raises:

  • This exercise targets the anterior deltoid. It’s like giving your shoulders a nice, strong shield.
  • You can do it with dumbbells, a barbell, or a cable machine.
  • Just remember to keep your arms straight (a slight bend is allowed) and raise the weights in front of you (30 degrees max), not to your sides.


  • Don’t underestimate the power of this classic bodyweight exercise. Push-ups are great for working the anterior deltoid, as well as your chest and triceps.
  • To do a push-up, start in a high plank position with your hands directly under your shoulders. Lower your body until your chest nearly touches the floor, then push back up to the starting position.
  • Remember to keep your body straight throughout the movement – no sagging or piking.

Easy Ways To Get Rid Bony Shoulder

Side Deltoids

Lateral Raises

  • This exercise is great for targeting the lateral deltoid. It’s like giving your shoulders a nice, wide wingspan. You can do it with dumbbells or a cable machine.
  • Remember to keep your arms slightly bent and raise the weights out to your sides (45 degrees max), not in front of you.
  • It is super easy to overload the delts
  • This is the best exercise to give your shoulders that nice, round look.

Rear Deltoids

Rear Delt Flyes:

  • This exercise targets the posterior deltoid. It’s like giving your shoulders a nice, powerful engine.
  • You can do it with dumbbells, a cable machine, or a pec deck machine.
  • Just remember to keep your arms slightly bent and squeeze your shoulder blades together at the top of the movement.

Face Pulls:

  • This exercise is a favorite of Jeff Cavaliere from Athlean-X, and for good reason. Face pulls are fantastic for targeting the posterior deltoid and improving shoulder health.
  • To do a face pull, you’ll need a cable machine with a rope attachment. Set the pulley to about chest height.
  • Grab the rope with an overhand grip and step back to create tension. Pull the rope towards your face, separating your hands as you do so. Your elbows should be higher than your hands at the end of the movement. Squeeze your shoulder blades together, then slowly return to the starting position.
  • Remember, this is a controlled movement – it’s not about how much weight you can pull, but how well you can pull it.

A Quality Diet

Alright, let’s talk about fuel. Just like a car needs gas to run, your body needs food to function – especially when you’re trying to build muscle. So, if you’re looking to beef up those bony shoulders, you’ve got to stack up on calories.

Quality Diet

But not just any calories. We’re talking quality calories. It’s like choosing between a gourmet burger and a fast-food burger – both have calories, but one is definitely better for you. So, say goodbye to processed foods, potato chips, cookies, and other junk food. These foods might be high in calories, but they’re low in nutrients.

Now, let’s talk protein. Protein is like the building blocks of muscle. Without enough protein, your body can’t build and repair muscle tissue. If you’re looking to build lots of muscle, aim for about .6 to .7 grams of protein per pound of body weight. So, if you’re a 100-pound man, you’d want to aim for about 60 to 70 grams of protein per day.

Remember, building muscle is not just about working out – it’s also about eating right. So, fuel your body with the right foods, and you’ll be on your way to stronger, more muscular shoulders. Let’s get those gains!

Cardiovascular Training

Alright, let’s shift gears and talk about cardio. Cardiovascular training is like the foundation of a house – it supports everything else. It improves your endurance, helps you burn fat, and lays the groundwork for a strong fitness routine. It’s like the drummer in a band – it sets the pace and keeps everything in rhythm.

Now, not all cardio is created equal, especially when it comes to building shoulder muscles. You want to focus on exercises that get your shoulders involved. Think swimming, jumping rope, or rowing. It’s like choosing the right tool for the job – you want the one that’s going to get the job done most effectively.

Cardiovascular Training

As for how much cardio you should be doing, aim for about 65 minutes of intense cardio or 130 minutes of regular cardio per week. It’s like baking a cake – you need just the right amount of time for it to turn out right. You can always add more time if you feel up to it, but be careful not to overdo it. Too much cardio can actually slow down muscle growth. It’s like adding too much water to your protein shake – it dilutes the good stuff.

So, lace up those running shoes, hit the pool, or grab a jump rope, and let’s get that heart pumping. Remember, cardio is just one piece of the puzzle. Combine it with strength training and a good diet, and you’ll be on your way to stronger, more muscular shoulders. Let’s get to it!

What to do
  • Increase your calorie intake on a daily basis
  • Exercise regularly, with an emphasis on muscle-building exercises
  • Eat healthy food and increase your daily protein intake
What to avoid
  • Low calory foods and junk food
  • Carrying heavyweights as a beginner
  • Stop smoking



Are Bony Shoulders Normal?

Yes, it’s completely normal. Everyone’s body is different, and some people naturally have more prominent shoulder bones. It’s just part of what makes you unique.

What Exercises are the Most Effective at Transforming My Shoulder?

Exercises like shoulder presses, lateral raises, front raises, rear delt flyes, push-ups, and face pulls are all great for building shoulder muscle.

What’s the Simplest Way to Beef Up Thin Shoulders?

The simplest way is to combine strength training exercises that target the shoulders, a diet high in protein and other essential nutrients, and regular cardiovascular exercise.

I Eat and Workout Properly! Why Do I Still Have a Bony Shoulder?

Genetics could be playing a role. Some people naturally have a harder time building muscle in certain areas. But don’t worry, with consistency and the right approach, you can still see improvements.

Why are My Shoulders Thin?

Again, genetics could be the culprit. Some people naturally have thinner frames and less muscle mass. But with the right exercise and diet, you can build muscle and improve your physique.

Final Words

So, there you have it. Turning bony shoulders into muscular masterpieces isn’t about changing who you are – it’s about enhancing what you’ve got. It’s about combining strength training, a quality diet, and cardiovascular exercise to build muscle and improve your physique. It’s about understanding that everyone’s body is different, and that’s okay. It’s about embracing the journey and celebrating the progress, no matter how small.

Remember, this isn’t a sprint, it’s a marathon. Building muscle takes time, consistency, and patience. It’s about showing up for yourself, day after day, even when you don’t see immediate results. It’s about understanding that every rep, every protein shake, every bead of sweat is a step towards your goal. It’s about knowing that you’re not alone in this journey, and that every effort you make is a victory in itself.

So, keep pushing, keep striving, keep believing in yourself. Because at the end of the day, it’s not about having the biggest muscles or the most defined shoulders. It’s about feeling strong, confident, and proud of the body you’re in. It’s about knowing that you’re capable of more than you ever thought possible. So, here’s to you, and here’s to turning those bony shoulders into muscular masterpieces. Let’s get to it!


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