Looking for a killer home workout? Kendall Mortensen has a shoulder burner and all you need is a pair of dumbbells.
What’s up, guys? It’s Kendall with BlenderBottle Trainer Team and today we’re talking about how to sculpt your shoulders.
A lot of us ladies are looking for that athletic, hourglass look. One of the best ways to achieve that look is by building up your shoulders to give the illusion of a smaller waist.
Tip #1: Know Your Anatomy
Know your anatomy. That way you’re hitting all three parts of your shoulder for that well-rounded look.
Tip #2: Good Form
Use good form. If you’re using bad form, other muscles can take over and halt your shoulder gains.
Tip #3: High-Rep and Low-Rep Exercise
Use both high-rep and low-rep exercises to target both type-one and type-two muscle fibers in your shoulders.
Know Your Anatomy
For our first tip we’re going to go over a little bit of anatomy. Our shoulder is made of three different heads. We have our anterior delt, our middle delt, and our posterior delt.
Our anterior delt is primarily responsible for shoulder flexion, for exercises like front raises or overhead presses. Our middle delt is primarily responsible for shoulder abduction, for exercises like lateral raises. Our posterior delt is primarily responsible for horizontal shoulder abduction for exercises like bent-over reverse fly.
A lot of people tend to overwork their anterior delt but neglect their middle and posterior delt, so that’s why it’s important to give equal attention to all three. That way you can build healthy and balanced shoulders.
Tip number two is to always use correct form. Our shoulder joint is the most mobile, but it’s also the most prone to injury. So to stay injury free, use the proper form. It’s also important because if we use bad form, our other muscles tend to take over and we take the workload off our shoulders. Then you won’t see the progress you want to see.
When it comes to training shoulders, good form is all about creating a solid base, and that starts with proper shoulder blade retraction. That means you’re going to pull your shoulder blades in together and put them in your back pocket. Now my chest is up and I have a good straight back. Next, I’m going to engage my core. Now you have a strong foundation you can do any number of shoulder exercises safely, from an overhead press to front raises or even lateral raises.
Another important thing to remember for exercises like lateral raises is to drop your shoulders. Keep them relaxed, that way you’re keeping the workload on your delts and keeping it off your traps.
High-Rep and Low-Rep Exercise
Finally, I’m going to show you some basic-but-effective shoulder exercises that you can do in your next workout. It’s important to point out that you need to be doing your heavier-weight compound exercises alongside your lighter-weight isolated exercises to hit both your type-one and type-two muscle fibers.
I’m first going to show you an example of a heavier compound exercise. This is a traditional seated overhead press. Remember your good form—so make sure your shoulders are back and your chest is high. I recommend about 3 sets of 8 of these. Just make sure you’re getting close to failure on each set.
This next exercise I’m going to show you is an example of a higher-rep isolated exercise. This is a seated lateral raise. I’m doing it seated, that way I’m taking the leg drive out of the lift and I’m really just isolating the shoulders. I recommend 3 sets of 15 and get close to failure.
For this final exercise, I’m going to show you another high-rep isolated exercise. This one’s going to hit our posterior delt because we haven’t hit that yet. This is a seated bent-over reverse fly. On this, you want to make sure you’re controlling it. That way you’re putting as much tension on your delt as you can. I recommend 3 sets of 15, as close to failure as you can.
So ladies, if you ‘re trying to sculpt your shoulders, remember:
Work out all three heads
Use good form
Do a combination of heavier compound exercises with lighter-weight isolated exercises
Again, I’m Kendall with BlenderBottle Trainer Team. If you have any questions or comments, leave them below. If you like this video, give us a follow or subscribe.
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