Wednesday, January 5, 2011

Sassy Shoulders

That's right, I said sassy! How many times have you seen someone and admired the way their shoulders look? One key element to actually getting those fabulous shoulders is to work them just as much as you do the rest of your body. People often forget how important it is to fit shoulder exercises into their routine. Working those deltoid muscles properly can not only benefit the way your arms look, but also improve posture. Performing each exercise with proper form or movement is crucial to increasing strength.

Here are a few of my favorite shoulder moves:

1) Bosu Lateral Raise: Muscles worked:deltoids and core. Do 3 sets of 10-15 repetitions.

bosulatraise1 bosulatraise2

2) Squat Shoulder Press:
Muscles worked:deltoids, triceps, core and legs. Do 3 sets of 10-15 repetitions.

sqshouldpress1 sqshouldpress2

3) One Arm Reverse Fly on Bench: Muscles worked: Everything! Do 3 sets of 10-12 repetitions on each side. This one is a more advanced move and can be challenging for the core muscles. Start out with 3 or 5 lbs. As pictured, starting with weight it left hand and left knee on the bench. Right leg is extended and straightened back (squeezing the right glute and keeping core still).


4) One Arm Cable Chest Fly with Front Hold:
Muscles worked: anterior deltoid, chest and core. Do 3 sets of 10-15 repetitions on each side. Another advanced move, so start with lighter weights using 10-25 lbs for the cable weight and 3-8 lbs for the dumbbell. Feet are going to be shoulder width apart. The hand with the dumbbell will be held in front of you and remains still (an isometric hold) as you do a one arm cable chest fly.