Cap Off Your Workout With a Great Shoulder Routine

Want your waist to look teeny tiny without losing an inch? Sculpt your shoulders.

When you carve out the “delts” you broaden your body by creating an enviable V shape. This beautiful balance makes you appear whittled down from the middle down.

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Here, AcaciaTV trainer Deazie Gibson demonstrates four variations of the shoulder press, a shoulder shaping staple everyone should include in their training routine. Each move works the top and sides of the shoulder muscle in a slightly different way. Try them all to see which ones work best for you or cycle through them to keep it interesting. Either way, work your shoulders at least twice a week by doing 1-3 sets of shoulder presses, 8-15 reps per set.

Basic Should Press 

[A] Hold a weight in each hand and stand with your feet hip-width apart. With bent elbows ACACIATV-DEEZY-MAY4-0106and palms facing forward, lift the weights to shoulder height. [B] Straighten your arms to lift the weights up. Hold a moment and lower back to the start.

 

Push Press

[A] Hold a weight in each hand and stand with your feet hip-width apart. WACACIATV-DEEZY-MAY4-0111ith bent elbows and palms facing in, lift the weights to shoulder height. [B] Straighten your arms to lift the weights up. Hold a moment and lower back to the start.

 

Seated Press

[A] Hold a weight in each hand and sit in a chair with your feet hip-width apart and firmly planted on the floor. With beACACIATV-DEEZY-MAY4-0318nt elbows and palms facing forward, lift the weights to shoulder height. [B] Straighten your arms to lift the weights up. Hold a moment and lower back to the start. (You can also do the Push Press from the seated position.)

Side Plank Press

[A] Hold a weight in your left hand and stand next to a high ledge, top of a weight bench or a high back sturdy cACACIATV-DEEZY-MAY4-0274hair. With your right hand securely on the ledge walk your feet out so that your body is at an angle to the floor and you are balanced on  your right hand and outside edge of your right foot. Hold your straight left arm up an inch or so at your side. [B] Raise your left arm up straight over your head. Slowly lower to start. [C] Complete reps and repeat to the other side. (You can also do this exercise lying on your side on the floor or in a side plank position. Note here that Deazie is balanced on a weight; this is an advanced version you should only attempt on a secure surface.)

Remember, whether you’re focusing on a trouble zone or looking for a total body transformation, AcaciaTV has more than 100 hours of streaming workouts you can do anytime, anywhere from any device. Start your 10 day free trial now.

Bonus Move to Work Delts, Back and Core!