posted on 2/10/2014 12:00:00 AM
Photos by Dallas Olsen | Model: Monika Coorey | Hair and make-up by Tegan Woodford
If you’ve tried numerous exercises, weights and routines, and are still missing those toned and round shoulders … then you may not be working all the muscles you need to be. Don’t think that this means you have to spend hours upon hours at the gym. You just need to know how to target each muscle effectively so you save time and get the shoulders of your dreams.
One of the main reasons people don’t get the ‘shoulder pads’ they’re after is because they’re not hitting all three heads of their delts. Symmetry is the key word you need to remember when it comes to getting fitness model shoulders; you need to balance the anterior, middle and posterior muscles to get results.
Not only will you look leaner with your newly sculpted shoulders, but by targeting all of the delts you will stand taller, even if you spend hours sitting at a desk every day!
These three muscles – the anterior, lateral and posterior deltoids – all work together with your upper back, rotator cuffs and chest muscles to lift, rotate, swing and swivel your arms in all directions. To get the perfect symmetry you need to train equally the three delts as well as the trapezius in the back.
Weak shoulders and traps lead to poor posture and allow your spine to curve in an unsafe direction. To avoid this, pick up your dumbbells and let’s get you stunning and strong shoulders!
SETS & REPS:
Three sets of 10 reps for each move and rest just 20 seconds in between. If you have extra time, add cardio by jumping rope for 30 seconds between each exercise.
1. Shoulder Press
Set-up: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip. Raise your arms until the dumbbells are at shoulder height, upper arms parallel to the floor [A].
Action: Keeping your abs contracted press the dumbbells up as you extend your arms [B].
Tip: Keep your pelvis tilted slightly and knees soft.
2. Reverse Flye
Set-up: Stand with your hip-width apart and dumbbells held in front of your body. Keeping your abs contracted and back straight, lean forward slightly [A].
Action: Leading with your elbows, raise the dumbbells to shoulder level or slightly lower [B].
Tip: Pinch your shoulder blades together at the top.
For the full article, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1591/Smouldering-Shoulders.aspx
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