Monday, September 9, 2013

Get Capped Shoulders

by Kris Pitcher

Every now and then I put out a shout out for blog ideas...and I got request for favorite exercises. At first I laughed a little bit (sorry Angela) because the truth is, I'm continually looking of the perfect combination of exercises myself. I'm searching for the best exercise to make change...I'm just like you. Searching for the perfect "thing".

Here's the thing, there is no thing. But I can tell you some of my favorites. We'll start with shoulders because I'm on the quest for capped shoulders. Who isn't? When I check in on shoulder day I post things like "project shoulders!". The bigger I can make them the better. So what's the BEST exercise?

I'm not about to spill on my entire shoulder workout. Not that it's a giant secret, but that's why people pay a coach. Expertise, creativity, progression etc. One of the keys is you should be changing your routine. You need to assess whether you are over-training a muscle group. Especially a small group like shoulders.

One exercise I love is an incline lateral raise. You'll use an incline bench, and in a side lying position perform a lateral raise. It's great because it hits the medial without engaging the anterior deltoid. You do one side at a time, resting one shoulder on the bench, sort of kneeling on the bench with one knee, with the opposite foot out in front of you on the floor.

I'll share some of my other favorites as well. The biggest secret is, there is no secret. You have to put in the work, put in the time, eat your food, and rest in order to grow. It takes time to change your physique and it won't happen over night no matter what exercise you do. With the right mind-set you will make amazing gains. Adding different and creative exercises will challenge your muscle fibers in the right ways. Try adding an incline lateral raise to your shoulder routine...mix things up!

1 comment:

  1. Oooh, can't wait to try that one! Thanks for sharing.