Having those
firm, rounded, toned shoulders is not the easiest task in the world especially
if you really don't know exactly what to do. Being pregnant has completely
changed my workout routine in what I can and cannot do so I do a lot of high
repetitions with low weight. To achieve really rounded, defined shoulders you
need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff
muscles, and levator scapulae. I have compiled a list of my favorite shoulder
workouts to help you get started on your quest for more defined shoulders so
let's get started.
1) Seated
Shoulder Press
While being
seated on a military press bench that is in an upright position, take a
dumbbell in each hand and set in an upright position on your thighs. Lift each
weight (one at a time is best) to shoulder height and with palms facing front,
push the dumbbells upward over your head until they touch at the top.
2) Standing
Dumbbell Fly
While
standing, hold a dumbbell in each hand by your sides and swing the weights up a
few inches without using your trap muscles to shrug.
3) Cable
Face Pull
Using a rope
handle to use at the cable station, put the cable all the way to the top and attach
the handle. Holding the end of each rope, make sure palms are facing each
other, and pull towards your forehead with your rear delts, and back fully
activated. Hold this position for a few extra seconds and repeat.
4) One Armed
Side Lateral Raises
Holding a
dumbbell, position it in front of your pelvis with your elbow bent slightly.
With your free hand, hold onto something such as the military bench for support
and bend over with knees slightly bent. Raise your arm until it reaches
shoulder height and then lower and repeat.
5) Front
Plate Raise
Standing
with your legs apart, hold onto the plate with both hands and raise until your
arms are parallel to the ground. I do these with a ten pound plate and I do
these slow and controlled to really feel my shoulders burn. Another tip for
doing these raises is to not use your body to hoist the plate into the air
taking the emphasis off the actual muscle your working out.
These are
just a few workouts I do on shoulder days however, there's many more to choose
from depending on what your goals are. Rounding out your shoulders takes time
and plenty of effort so be patient when your waiting to see those results
finally pay off.
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