Want to show a little love to your shoulders? Try our bolder shoulders workout. This short-but-effective shoulder workout is an excellent way for you to hit one of the most important muscles of your upper body. Take a look at the accompanying video to review the movements of the bolder shoulder workout. Since we know you can’t always make it to the gym, we’ve added at-home modifications for this shoulder workout routine.
The Bolder Shoulders Workout
Exercise 1: Superset
Dumbbell Bench Press: 10 – 12 reps
Start with the dumbbells at your shoulders with your palms facing forward and your elbows pointed to the sides. Keeping your core tight, press the dumbbells overhead, and then bring them back down to your shoulders. Don’t have dumbbells at home? Consider filling two empty milk jugs with water. This exercise will work the front of your shoulders and your chest muscles.
Pushups on a Bench: 12 – 15 reps
Use a bench for this exercise or place a chair against a wall in your home. Place your hands on the edge of the bench or the seat of the chair. Move your feet back so that you are in a pushup position. Keeping your elbows close to your body, perform a set of 12 to 15 pushups. If this movement is too difficult, cut the number of reps or switch to regular pushups. This exercise is great for developing your chest and shoulders.
Perform three sets of this superset with 30 seconds of rest between each round.
Exercise 2: Superset
Incline Dumbbell Shoulder Press: 10 – 12 reps
Find a chair with an inclined backrest. Hold a dumbbell in each hand. Start with the dumbbells at your chest and press them overhead with your palms out and elbows pointed to the side. Bring them back to your chest to complete the movement. The incline shoulder press works the front of your shoulder as well as your chest muscles.
Rest 30 seconds after you complete your set.
Cable Triceps Push-down: 12 – 15 reps
If you have a set of resistance bands at home, you can perform the triceps push-down, which works the front of the shoulder, the chest muscles, and the three-headed triceps muscle at the back of each arm. Loop your band around something sturdy above you, such as a ceiling rafter or pillar. Hold onto each side of the band with your hands at chest-level. Keeping your back straight and your core tight, pull the band down to your hips.
Perform three sets of this superset and rest for 30 seconds between each set.
Burnout: Battle Ropes
In our original video, we recommend a battle rope burnout. However, since most of us don’t have battle ropes at home, we suggest you finish off your workout with a burpee burnout. Basically, this means that you perform burpees for as long as you can while maintaining good form. If burpees are too difficult or technical, try stepping down and up instead of jumping your feet.
Burpees are an excellent cardio workout that activates your shoulders, chest, and triceps.
Perform three sets of burpee burnouts with a 30-second rest between each round.
And there you have it, a great shoulder workout routine you can do at home or in the gym. To stay, fit no matter where you are, make sure to review all the great videos on the EōS Fitness 31-day workout calendar.
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