How to Build “Boulder Shoulders” (WARMUP & WORKOUT!)
V for victory
To create the classic V-shape you need to work all three muscles in your shoulders. This crafts the illusion that your waist is smaller and will increase your strength in the rest of your upper body exercises. In this routine you’ll do a set of an isolation exercise then without rest do a compound multi-jointed exercise. The isolation move forces the target muscle to work harder during the compound move and fatigues your muscles, which triggers growth. Repeat each superset 3-4 times and rest 60 seconds after each one for maximum development.
Stand with your feet shoulder-width apart holding a dumb-bell in each hand. Let the weights hang to your sides and keep a slight bend in your elbows with your palms facing each other. Raise your arms out to your sides and stop when they are even with the top of your shoulders. Lower to the start. Perform 12 reps.
Seated dumb-bell shoulder press
Sit on a bench and hold a dumb-bell in each hand. Raise the weights so they are in line with your shoulders on either side of your head. Straighten your elbows to press the weights above your head until your arms are straight but not locked. Slowly lower the weight back to your shoulders along the same path. Perform 8 reps.
Stand holding a dumb-bell in each hand, arms at your sides, palms toward you. Keeping your arms straight, slowly raise the weights out in front of you until they’re parallel to the floor and simultaneously rotate your wrists until your palms face downward. Return to the start. Perform 12 reps.
Stand holding dumb-bells in front of you at chest height with an underhand grip (palms facing you). Push the weights overhead and rotate your arms so that your palms face forward at the top of the move. Lower to the start rotating your wrists as you go. Perform 8 reps.
Stand holding a barbell with an overhand grip in front of your body with straight arms. Raise the bar up to a point just below your chin while keeping your palms facing your body. Pause, and then lower to the start. Perform 12 reps.
Stand with your feet shoulder-width apart holding a dumb-bell in each hand. Raise your shoulders as high towards your ears as possible. Pause at the top of the movement and tense your neck muscles. Lower to the start. Perform 10 reps.
Incline reverse fly
Lie facedown on an incline bench so that your head can see over the top. Hold a dumbbell in each hand with your palms facing each other. Keep a slight arc in your elbows and raise the dumbbells until they are level with your shoulders. Pause then lower to the start. Perform 12 reps.
Behind the neck press
Sit on a bench below a Smith machine and rest the bar behind your neck on the tops of your traps. Hold it with an underhand shoulder-width grip. Straighten your arms to press the bar overhead. Lower to the start position. Perform 8 reps.
Video: BOULDER SHOULDERS | Mike Rashid | Big Rob
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