Sweat, The Momma Body

Shazam, Shoulders!

image-12I love working shoulders because they are one of the easiest places for me see to improvement on my body. Even when I’m carrying a few extra pounds that might obscure the muscles I might be building in my abs or legs, my shoulders will usually pop whenever I treat em right. And by that I mean burning em uppppp!

Shoulders have three main parts or distinct sets of fibers, that’s why they’re called deltoids. You have your anterior (front) deltoid, lateral (side) deltoid, and posterior (rear) deltoid. It’s important when you work your shoulders to hit every fiber group to get a nice rounded shoulder boulder!

Here are a few of my favorite moves that make me proud to show off in tanks. Do this workout and the calories you shred will help to expose all that fabulous muscle we’re building. Make sure and get plenty of lean protein and greens and leave sugar and processed foods by the side of the road to help the transformation along!

Use a somewhat light weight (5lbs or so) to start, then increase the weight as you get stronger. Remember to warm up, cool down, and always stretch. Keep your abs engaged, tailbone tucked under for the entire workout so your pelvis doesn’t tip forward and keep you from properly supporting your back.

The Workout

25 Front Raise and Retraction
14 Jump Lunges
25 Lateral Raise with Front Arc
14 Jump Lunges
50 Rear Delt Pulses
25 Jump Lunges
30 Shoulder Press (use a heavier weight here, if you can)
14 Jump Lunges
20 Rear Delt Fly
14 Jump Lunges
20 Push-Ups with Shoulder Taps
14 Jump Lunges

Front Raise and Retraction
Begin by standing with your feet hip width apart and your arms straight down in front of your body, hands in front of hip bones. Hold the weights with the ends pointed out and your knuckles facing front. Slowly, with control, lift the weights to almost shoulder height, pause, then pull your elbows straight back and weights apart until your arms make an L. The weights do not change position. Keep your elbows up and the weights level with your upper arm. Reverse the motion. Pinch through your shoulder blades, then push your arms forward and weights together until they are straight out in front of you again, pause, and slowly lower. Do not swing the weights. If they are too heavy to control lighten up until you can control a heavier weight.

Lateral Raise with Front Arc
Stand with your feet hip width apart. Your arms are at your sides with the weight ends pointing forward and your knuckles facing out. Lift your arms straight out until they are almost shoulder height and pause, keeping a micro bend in the elbow. Keeping your arms out and weights in the same position, bring the weights to the front of your body in arcs that are parallel to the floor. Pause, then bring the weights back in arcs to the sides of your body, arms remain out. Pause, then slowly lower the arms to your sides.

Shoulder Press
Stand with your feet hip width apart and raise the weights up by your ears. You want your arms to make 45 degree angles and the weight ends to point out with your knuckles facing the back wall. Keep your shoulders low when you lift; don’t let them hunch around your ears. Press the weights straight up in the air until your elbows are straight and lower back to the 45 degree angle.

Rear Delt Fly
Stand with your feet hip width apart. Bend your knees slightly and bend at the hips only, keeping your back perfectly straight and neutral. Let your head be an extension of your spine, try not to hold it looking upward or too far down. Let your arms hang in front on your body with the weight ends pointing forward and your knuckles facing out. Round your arms like you are holding a beach ball. Retract your shoulder blades and pull your elbows back as far as they will go. Pinch your shoulder blades together as tightly as you can and lower your arms to the starting position. Do not let your back arch or bend during the exercise or your could injure yourself.

Rear Delt Pulses
Stand with your feet hip width apart. Bend your knees slightly and bring the weights behind your body to rest against the top of your butt. Arms are straight and knuckles rest against your body. Lift the arms away from your body as far as you can with good form and pulse quickly. Do not let the weights touch your body while working. Keep your arms straight and shoulders low. Beware of letting your shoulders hunch up around your ears.

Push-Ups with Shoulder Taps
You can do these on your knees or toes. Start in a plank position with your hands under your shoulders. Tuck your tailbone under and engage your abs. Try not to hunch through your upper back. Bend your elbows to lower your body and do a pushup. When you get to the top of the move again, quickly tap your right shoulder with your left hand and then tap your left shoulder with your right hand. Try to make it a quick but smooth series of movements. One push-up with each shoulder tapped equals one rep.

Jumping Lunges
Start in a low lunge position, with one foot behind you and the other flat on the ground in front. Bend your knees and lower your body until your legs are bent at right angles. Do not let your front knee go out over your toes; keep it in line with your calf. Pushing through your toes, launch yourself in the air and scissor your legs while airborne to land in the opposite lunge position, with your opposite foot forward and the other foot behind. Make it one quick and smooth motion, jumping and switching feet each time. Two jumps with each foot as the forward foot make one rep.