Shoulder Workout for Mad Swole Delts, Brah

Shoulders can be a very neglected part of the female physique, but they are an essential muscle to build up for complete upper body fitness. Strong shoulders will not only help you to lift and push any heavy object, but they look awesome in a strapless dress.

Some people like to work their shoulders into their arm day, which is fine. I personally think they deserve a day all to themselves, since they are a more complex muscle group than you may think. Your shoulder has three different muscles: the anterior deltoid (front), the lateral deltoid (side), and the posterior deltoid (back). They all need love and attention, so let’s get started!

Exercise 1: Standing barbell press

militarypress

Position yourself at the rack so that the bar is at collarbone height. Grip it at about shoulder width and lift it off. Avoid resting the bar on your chest; instead, engage all your core and back muscles to keep the bar steady. 

Press the bar up in a slight arc (preferably not whacking yourself in the chin on the way up) until your arms are all the way above your head. Try not to arch your back; you should definitely feel this in your core as well as your shoulders. Then carefully bring it down and repeat.

You can also do this exercise seated, but standing works your core and back muscles a lot more efficiently. This is a great movement to target your whole shoulder.

Set 1: Pick a weight at which you can complete 12-15 reps.

Set 2: Increase the weight and do 10-12 reps.

Set 3: Increase the weight and do 8-10 reps.

Set 4: Increase the weight and do 5-8 reps.

Exercise 2: Seated dumbbell press

seated-shoulder-press-barbell

Grab a bench with a straight back, and snag two dumbbells. Position your hands out to the sides and press the dumbbells up until your arms are straight. (Don’t lock your elbows, or you’re gonna snap them like a couple of pencils.) Then come all the way back down so that your arms are bent again.

Set 1: Pick a weight where you can do 12-15 reps; it will be less than half of your barbell press weight.

Set 2: Increase the weight, do 10-12 reps.

Set 3: Increase the weight, do 8-10 reps.

Exercise 3: Lateral raises

Dumbbell-Lateral-Raise

Grab two dumbbells and stand with them slightly in front of you. Bring your arms out to the side, with your elbows as straight as you can possibly manage. Then bring them back down again, controlling the descent so you are not using momentum to swing the weight. This exercise works (surprise!) mostly your lateral delts.

Set 1: Pick a weight where you can do 12-15 reps.

Set 2: Increase the weight, do 10-12 reps.

Set 3: Increase the weight, do 8-10 reps.

Exercise 4: Front raises

front

Grab your dumbbells and let your hands hang to your sides. Holding the dumbbells in a pronated grip, lift them up in front of you like you’re holding the handles to a super cool motorcycle. Then bring them back down again, controlling the descent. This exercise targets the front delts, which are the muscle that makes your shoulder look nice and round.

Set 1: Pick a weight where you can do 12-15 reps; it may be slightly less than your lateral raise weight.

Set 2: Increase the weight, do 10-12 reps.

Set 3: Increase the weight, do 8-10 reps.

Exercise 5: Posterior flies

RearDeltFly

Grab your dumbbells and a bench. Sit on the very tip on the bench so that your ass muscle is basically all that’s keeping you seated, and put your legs in front of you so that your knees are at an angle greater than 90. Bend over as much as you can and raise your arms out to the side, keeping your elbows away from your body. This exercise targets the rear delt muscle – a very neglected area!

Set 1: Pick a weight where you can do 12-15 reps; it may be even less than your front raise weight.

Set 2: Increase the weight, do 10-12 reps.

Set 3: Increase the weight, do 8-10 reps.

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