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.
2) Squat Shoulder Press: Muscles worked:deltoids, triceps, core and legs. Do 3 sets of 10-15 repetitions.
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.
One of the top fitness trainers in Chicago for ten-plus years. With eight years of personal training and management experience at one of the Gold Coast’s most exclusive clubs, Stephanie started her own business in 2004. She moved to the city in 1993 to attend DePaul University on a tennis scholarship and graduated in 1997 with degrees in Fitness Management and Athletic Training. During her years at DePaul, she was on the Great Midwest All Conference Team, DePaul Athletic Board, Conference USA Student-Athlete Advisory Committee and Captain of the Women’s Tennis Team for two years.
Starting at a young age playing competitive tennis, health and fitness have always played a significant role in Stephanie’s life. Her goal with each client is to provide guidance to a healthy and active lifestyle... and when they are committed to feeling fit and staying fit, she knows she's acheived success.
Stephanie has worked with both professional athletes and the general public, focusing on such things as: sports-specific training, sports rehabilitation, Muscle Activation Techniques, bridal fitness, pre/post partum training, weight loss, marathon training, scoliosis and arthritis.
Ski Slide (or side shuffles) for 45 sec. to 1 min. Plank Ups on slide board or climbers (10-20 reps) Front Raise with yellow or green band (12-15 reps) Reverse Fly prone on stability ball (12-15 reps)
Forward Walking Lunge with 1 Arm Shoulder Press (30 reps total/15 each side) Low to Hi Cable Rotation (12 reps each side) Lower Abdominal Twists (15-20 reps each side) Overhead Rope Tricep Extensions on Stability Ball (12-15 reps) Tricep Pushdowns w/ Bar (12-15 reps)
Push Ups on Bosu (10-15 reps) Reverse Crunches on Ground (15-25 reps) Medicine Ball Stretch Back Crunches on Stability Ball (15-25 reps) Side Plank Holds (20-45 sec. each side)
Repeat each circuit 3 times
Alternating Arm Cable Chest Press (30 reps total) Oblique Crunches on Bosu (20-30 reps) Reverse Lunge/One Arm Shoulder Press Balance (12-15 reps each side) Jump Rope (1 min) Reverse Grip Lat Pulldown (12-15 reps) Seated Leg Curl (12-15 reps) Single Arm Bent Over Row on 1 leg (12 reps each side) Seated Adductor Machine (12-15 reps) Bicycle Abs with Upper Body Twist (20-30 reps) Prone Glute Extensions on Ball or floor (15 reps each side)
Repeat 3 times
Single Leg Squat Shoulder Press (12-15 reps each side) V-ups (15-20 reps) Side Walks w/ Circle Band (15 walks each side) Rope or Wide Grip Cable Row (12-15 reps) Step Ups (45-60 secs.) Side Planks w/ Hip Lift (12-15 each side) Incline Dumbell Chest Press (12-15 reps) Alternating Forward/Side Lunges (8-10 reps each side) Lower Abs Scissors (20-30 reps) Single Arm Rope Tricep Extension (12-15 reps each side) Cable Bicep Curls with Bar (12-15 reps) Squat or Box Jumps (12 reps)
Repeat 3 times
Alternating Cable Chest Press (12-15 reps) Bent Over Dumbell Row (12-15 reps) Plie Squats (15 reps) Decline Crunches on the Bosu (20-25 reps) One Arm Lateral Raise on One Leg (or balance on 1/2 foam, 12 reps) Lunge Jumps (16 reps) Side Bends on Ball or machine (15 reps each side) Lat Pulldown on Ball (12-15 reps) Dumbell Tricep Kickbacks (12-15 reps) Lateral Jumps touching cones or ground (20 reps) Bicep Curl with One Arm Hold (12 reps each side)
Repeat 3 times
Single Arm Chest Press on the Ball (10-15 reps) Alternating Oblique Crunches on Ball (20-30 reps) Single Leg Squats touching ground (10-15 reps each side) Pull-ups (10-15 reps) Cable Low Row (10-15 reps) Jump Rope (1 minute) Alternating Reverse Lunges w/ Bicep Curl (20-30 reps) Push-ups (12-15 reps) Prone Leg Curl (10-15 reps) Single Leg Press (10-15 reps)