Here’s a great routine for bringing up your shoulders:
JYM Girl Better Delt Workout
Overhead Press – Work up to a heavy triple (3 reps), then do 3 sets x 10 reps
Half-Kneeling Single-Arm Dumbbell or Kettlebell Shoulder Press – 3 x 12 per arm
Seated Dumbbell Lateral Raise – 3 x 12-15
Lying Dumbbell Rear Delt Flye – 3 x 10 with a 2-second hold at the top of each rep
Kettlebell Sumo Deadlift High Pull – 3 x 15
The Gritty Details:
For the overhead press, these are going to be strict presses, not push presses. Find a weight that’s challenging for 3 reps, but not to failure. It should feel like an 8 or 9 RPE (rate of perceived exertion). If you want to add in some push presses at the beginning of the workout, go ahead and do so; if you’re doing some Olympic lifting, I would recommend practicing your “dip and drive” overhead.
To get into the correct position on half-kneeing shoulder presses, just think of going down into a lunge and staying there while you perform an overhead press one arm at a time. Whichever knee is up, you’re going to press with the opposite arm. For example, if my left knee is up, I’m going to press with my right arm, and then switch sides (right knee up, pressing with left arm) to complete the set.
The lateral raises and rear delt flyes should be pretty straightforward. Keep these strict and deliberate, and don’t go too heavy. The 2-second hold on the flyes will pretty much force you to go light.
For the sumo deadlift high pull, keep your feet outside of shoulder width, with your toes pointed slightly out. Start with the kettlebell on the floor in between your legs. Then, explosively pull the kettlebell into the upright row position from the floor. This exercise can count as some conditioning work, too, because you should be out of breath by the end of the set – especially doing 15 reps. If you’re not, grab heavier weight. 😊
Hope your summer’s going well so far, JYM Girls!