How to Measure Shoulders Bodybuilding: 5 Steps + Size Chart
To measure your shoulders, wrap a flexible tape measure around the widest part of your shoulders and chest, going across the top of your deltoids and around your upper back. Stand tall, relax your arms at your sides, and breathe normally. Read the number where the tape feels snug but not tight. This gives your true shoulder circumference, which bodybuilders track to follow delt growth over time.
What You Need
- A flexible cloth or vinyl tape measure (not metal)
- A mirror or a friend to help
- A notebook or phone to record the number
- Loose or no shirt for accuracy
A stiff metal tape will not wrap around the curve of your body.
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Step-by-Step: How to Measure Your Shoulders
Follow these steps every time for accurate, repeatable numbers.
Step 1: Stand in the Right Position
Stand tall with feet about shoulder-width apart and arms relaxed at your sides. Do not flex, puff out your chest, or shrug.
Step 2: Find the Widest Point
In the mirror, find the widest point of your shoulders, usually right across the middle of your deltoid (the round muscle on the side).
Step 3: Wrap the Tape
Bring the tape around your body. It should:
- Cross over the fullest part of your delts
- Pass over the top of your chest in front
- Go across your upper back behind
Keep the tape level all the way around. A crooked tape gives a wrong number.
Step 4: Breathe Normally
Take a normal breath. Do not suck in or puff out your chest. This is key for a true reading you can repeat.
Step 5: Read the Number
The tape should feel snug, not tight. Read the number where the tape meets the zero mark, and write it down.
Best Time to Measure Shoulders
For accurate tracking:
- In the morning before eating or training
- Once a week or every two weeks
- At the same time and day each time
- In the same clothes or shirtless every time
Measuring after a workout gives a bigger number from the pump – fine for fun, but not for real growth tracking.
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Common Mistakes to Avoid
- Flexing or shrugging – makes shoulders look bigger than they are
- Pulling the tape too tight – gives a smaller number than your real size
- Tape not level – one side high, one low equals a bad reading
- Measuring after a workout – delts are pumped, not at true size
- Wearing thick clothes – adds extra inches that are not your body
Why Bodybuilders Measure Shoulders
Wide shoulders are one of the most prized looks in bodybuilding. They make the waist look smaller and create the classic V-taper shape.
Tracking shoulder size helps you:
- See if delt training is working
- Spot weak points vs chest, back, or arms
- Stay motivated with real numbers
- Plan bulks or cuts with better data
Average Shoulder Sizes in Bodybuilding
There is no perfect size, but here are general reference numbers:
| Level | Shoulder Circumference |
|---|---|
| Untrained Adult Male | 44 to 48 inches |
| Beginner Lifter | 48 to 52 inches |
| Intermediate | 52 to 56 inches |
| Advanced | 56 to 60 inches |
| Pro Bodybuilder | 60+ inches |
These are rough guides. Height, frame, and bone width all play a role, so do not compare yourself too closely.
Tracking Shoulder Growth Over Time
The shoulder number alone is not the full story. To track real progress:
- Compare with your chest, waist, and arm measurements
- Take front and side photos every 2 to 4 weeks
- Notice how your shirts fit over time
- Watch lifting numbers on shoulder press and lateral raises
Real growth shows across measurements, photos, and strength.
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Conclusion:
So, how to measure shoulders for bodybuilding? Stand tall, wrap a flexible tape around the widest part of your delts and upper chest, breathe normally, and read the number when it feels snug. Do it the same way each time and you will get clean, useful data over the months and years.
(FAQs):
Q1. Where exactly do you measure your shoulders?
A: Wrap the tape around the widest part of your delts, going over the top of your chest in front and across your upper back behind.
Q2. Should I flex when measuring my shoulders?
A: No. Keep your arms relaxed at your sides. Flexing gives a fake number and makes tracking growth harder.
Q3. How often should I measure my shoulders?
A: Once a week or every two weeks is enough. Measuring too often can be misleading since small changes happen day to day.
Q4. What is a good shoulder size for a bodybuilder?
A: Most natural bodybuilders aim for 52 to 58 inches. Pros can hit 60 inches or more.
