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Sierra Fitness Blog

  • Boulder Shoulders with 5 Easy Moves

    BY Sierra Fitness | ON Monday, June 01, 2015

  • Boulder Shoulders With 5 Easy Moves...



    The Problem
    You train shoulders religiously each week, but you’re not making progress, you’re constantly in pain, and you’re ready to scrap shoulder work altogether. Most guys run into problems when they try to do too much with their shoulder workouts. They’re performing too many moves, they choose their exercises unwisely, and they don’t pay attention to balancing out the muscle groups that form their shoulders as a whole.

    The Solution
    With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

    Shrugs

    Shrugs work best for most guys as a high-volume, mass-building exercise, so check your ego, strip a plate off each side of the bar, and work these for three or four sets of at least 20 reps, holding the top position for at least a second on each rep.

    Rear Delt Raise

    Perform all 3 Delt Raies one after the other, with no rest, for 10 reps each. Stay on the lighter side with your dumbbell selection, trying to keep only a minimal bend in your elbows.

    Side Delt Raise

    While maintaining the torso in a stationary position (no swinging) lift the dumbbells to your side. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions. This exercise can also be performed sitting down.

    Front Delt Raise


    Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward until upper arms are above horizontal. Repeat for the recommended amount of repetitions.

    Military Press

    Stay conservative with the amount of weight you use and focus on using your shoulders—not your legs—to raise the bar. At the top of the lift, the bar should be locked out above your head and slightly behind it. Perform four sets of eight.

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