3 Quick & Easy Ways To Get Rid Of Bony Shoulder

A bony shoulder is something that is more common than you think, and it may appear as if you have a bad posture. It will also leave you feeling and looking weak, but worry not because there are ways around this. Today, we will talk about quick & easy ways to get rid of bony shoulders and share some useful tips with you.

Getting rid of bone is not an option, as well as changing the natural shape of your body, so you might wonder what the solution is? Well, building some muscle around the bone is certainly the best way to approach this and a great start.

How fast you will see the results entirely depends on your physical condition and work ethic. Typically it takes a couple of months to see the progress and make your shoulders look more muscular.

Easy Ways To Get Rid Bony Shoulder

Some of the exercises that will grant you the best results are shoulder press, bench press, and pull-ups. However, there are efficient ways to tackle this issue other than workouts, such as diet and cardiovascular training.

In this article, we will explore these solutions, walk you through the causes of bony shoulders and explain what it actually is. There is a lot of ground to cover, so let us get started.


What is a Bony Shoulder or a Thin Shoulder?

A bony shoulder is a case where almost all bones on your shoulder are visible or are not covered with muscles. It is a frustrating issue that often occurs, and it causes you to rethink your clothing combinations, especially during warm summer days when your clothes reveal more skin.

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.

Since the shoulder is made of a group of three muscles that are collectively known as the deltoids, you should incorporate exercises and workouts that will cover all three muscles. Overall, this is an issue that does not select age or gender, so there are plenty of viable fixes that will not only fix your bony shoulders but will create some habits that will help you develop routines that will affect your health and posture long-term.

What causes a bony shoulder?

Since this is a common issue that many people face, we have listed some of the essential causes of bony shoulders in the section below.


If you do not exercise correctly and do not take care of your shoulders properly, you might get a disease that can cause a bony shoulder look. Osteoarthritis is one of the most common diseases that is known as degenerative shoulder joint disease, which is progressive, gradual, and self-regulating.

It is a nasty disease that causes biochemical deterioration of the articular cartilage and some other joint tissues, which include the bone and another joint capsule like the shoulder. This type of disease usually occurs when you are not able to build enough muscle on the bone.

Skinny Body Type

If you are skinny and have a thin body type, you likely do not have enough muscles on your shoulders to cover the bone. This is something that does not exclusively mean that you do not eat nutritious food, just that your body is skinny and that it is much harder to build the muscles around your bones.

Skinny Sholuder

Lack of Essential Diet

In order to grow strong enough muscles to cover your bony shoulders, you require a diet that will provide sufficient nutrients to enable the muscles to grow strong and big. Eating properly bears huge importance not just for muscle growth but for your overall health and well-being too.

Inappropriate Exercise

Although exercise can help you get rid of bony shoulders, if you do your workouts the wrong way, it is unlikely that you will resolve the issue. For example, if you are only a beginner in this type of workout, it is wise to avoid lifting heavy weights at the start since it will be too difficult, and you will likely make mistakes in the process that may even cause an injury.

You should rather focus on smaller weights and focus on working out properly. Once you master the technique and feel the weight is too light for you, increase it, and you will slowly progress and build the muscles around your shoulders.

How To Get Rid Of Bony Shoulder

If not connected with any type of disease, bony shoulders are not something that you should be too concerned about. However, if you do not like your appearance and want to get rid of this issue, there are plenty of ways to do so, and we will share some tips and advice that will help you in such an endeavor.

As we mentioned earlier, some of the key approaches to the bony shoulder problem are quality workouts and diet. Workouts will help you build some muscles around the shoulders and make them look much more attractive and magnetic.

However, you will never get rid of the bony shoulders entirely. You likely noticed that muscular people still have visible bones on their shoulders; it is just that they have lots of muscles to cover them up.

The bottom line is that quality exercise, a balanced diet, and weight training will do wonders for your thin shoulder region, and here is how you should approach each of these methods.

1. Exercise

We have already mentioned that the shoulder region has three muscles called deltoids. So in order to build these muscles, you should have a nice little routine of exercises that are concentrated on this particular region. Here are some of the effective workout techniques you should implement in your daily routine:


  • Front Deltoids – Seating Barbell Press (Shoulder)

    To do this exercise properly, rest your back straight on the bench in the seating position and lift your hands above shoulder level and lift the bar above your head. Afterward, bring it back lower in front of just a bit above the shoulder line.

    It is wise to have someone around to spot you and see if you are doing the exercise correctly so that you can put your full effort into it and get the best effect. Do the exercise in three sets with seven to nine repeats.

  • Middle Deltoids – Dumbbell Flyes

In order to do this exercise, you must be in a standing position with your arms placed near your flanks and a dumbbell in each hand. Your elbows should be slightly bent, and your palms should be facing in.

Easy Ways To Get Rid Bony Shoulder

When you take the position, lift the dumbbells at the same time as you are trying to make your elbows touch the ceiling, and the elbows must be parallel to the floor. Hold this posture for a second and then lower it to the starting posture. Try to lift as much as you can to get the best results.

  • Back Deltoids – Bent Over Cable Deltoid Raise

Stand upright next to the device in the gym with your feet a little less than shoulder-width apart, then reach and pull one of the lower wire handles. Make sure to bend your waist so that your back stands almost parallel to the floor and place your other hand on your hip for extra support.

Maintain a slight twist in your elbow, and draw the wire so that the back of your arm moves upward. Afterward, bring the pulley back to the starting point and repeat as much as you can. This is a rather demanding exercise so make sure to do it properly and avoid any unnecessary injuries.

2. A Quality Diet

Eating quality food and stacking up your calories is an excellent way of building up your muscle and feeding it properly. If you are in the process of building up muscles around shoulder bones, it is essential to bring enough calories into your system.

Quality Diet

It is also essential to cut off junk food, so make sure to get rid of processed foods, potato chips, cookies, and other snacks. Protein is a cornerstone for strong muscle tissue so you need to consume a sufficient amount each and every day in order for your muscles to grow strong.

For women, qualified experts recommend taking a minimum of 45 grams of protein every day and 55 grams for men. If you want to take your exercise to a very high level and build lots of body muscle, aim for .6 to .7 grams of protein daily per pound of body mass. For example, a 100-pound man should intake 80 grams of protein on a daily basis.

3. Cardiovascular Training

Cardiovascular training will help you improve overall endurance and will shape the foundation of a strong and durable fitness routine. Steady cardio workouts will help you burn excess fat and assist you in developing strong muscles.

Cardiovascular Training

You should put the most effort into exercises that keep your shoulders active, for example, swimming, rope jumping, or rowing. To get the best effect, you should devote 65 minutes to intense cardio or 130 minutes of regular cardio per week. You can prolong the training time, but do not go too far with it, as too much cardio may slow down the muscle build.

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


Frequently Asked Questions

1. Are bony shoulders normal?

Absolutely, this is not a disease and it is perfectly normal to have bony shoulders. However, if you do not like how they look aesthetically, you should work out and build some muscle around them.

2. What exercises are the most effective in building muscles around the bony shoulder?

There are a lot of effective exercises that will help you build up muscles around your shoulder. Some of the most popular ones that give the best results include front shoulder press, dumbbell shrug, pushups, and many more.

3. What is the easiest method of getting rid of thin shoulders?

Sadly, there are no shortcuts you can take. The only way is through hard work, an appropriate diet, and lots and lots of exercise that covers the shoulder region. With a little discipline and time devoted to workouts, you will be able to build the muscles around your shoulders.

4. I eat and workout properly; why do I still have a bony shoulder?

It is possible that you do not consume sufficient protein or calories on a daily basis, or that you are doing too much cardio that slows down the muscle growth around your shoulder.

If you work out and eat recommended foods but still do not see results, it is best to consult with a nutritionist or personal trainer to recommend you the regime on which you will be able to exercise and feed more effectively.

5: Why are my shoulders thin?

Thin shoulders are usually the result of a skinny body type, inappropriate exercise, or lack of sufficient nutrients and protein in your diet. In some situations, a disease might be the cause of bony shoulders, and it is usually osteoarthritis, commonly known as degenerative shoulder joint disease.

Final Words

This wraps our guide for quick and easy ways of getting rid of the bony shoulder. Although the process is not so easy, there are no quick fixes for this state, just determination, and discipline in both nutrition and exercise.

We hope you enjoyed our guide and that you will find use from the advice that we shared with you. Follow all the steps that we have listed, and with some willpower and sweat, you will get broad and muscular shoulders that everyone will envy.


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