Have you ever looked at those fitness models and wondered how they got those gorgeous shoulder caps? Here’s a shoulder building workout that will help develop yours!
Should caps, mushroom caps, round delts, cannonballs… call them whatever you want. If you like to lift, you want them. I put this shoulder building workout together to help my own quest back. I’m hope it’ll be useful to some of you, too!
See, I used to do figure competitions. Then I got married, moved to San Diego, and I slacked. Actually no… I lived my life, traveled all over, and tried every little new thing life had to offer. I willfully chose an alternative priority.*
*Not to be confused with alternative facts.
Circa 2015
But now I’m ready to get back some of the tone I had before. Like shoulder caps. You’ll see different angles and movements in the exercises on this list; that variety helps to round out your shoulders.
Here’s a list with “how to” links to the above moves:
- Seated Overhead Dumbbell Press
- Arnold Press
- Klokov Press
- Lat Raise (with 3 second negatives*)
- Dumbbell Incline Row (with 3 second negatives*)
- Upright Barbell Row
For each exercise do 4 sets of 12-6 reps, increasing weight with each set. This means that on the first set I’m at my lightest weight and my highest rep count. For the 4th set, I’m at my heaviest weight and my lowest rep count. Obviously, be smart. If you can’t safely go up in weight, don’t try to be a superhero and get hurt.
*Negatives are performed by slowing down as you lower the lift to an approximate 3 second count. They are a great way to add more intensity to your workout.
Disclaimer: Please be safe. Don’t lift a weight you can’t control with proper form. Slow and steady wins the race… and avoids injury. 😉
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What’s your favorite shoulder move?
What is you favorite body part to workout? I love shoulder day!
Mushroom caps? Now that’s one I’ve never heard but I kind of like it! For me, I like lifting shoulders and triceps. My two favorites for sure!
Tris are awesome too. I love any upper body, really. 🙂
Bahaha. I love shoulders, backs and triceps on women. I’m going to work on them while I can’t do much else–thanks for adding fuel to the fire!
I’m here for all of your meathead needs!
I LOVE working shoulders. I never saw the Klokov press before but now I want to try it!
Let me know what you think! They’re fairly new to me too, but I’m loving them!
I loveeeee working my arms and shoulders – LOVE IT and the second I start seeing more definition, is the second I keep on being a bad ass and lifting more weights. Ha! I am still a total whimp and pussy, but at least my muscles are looking TOIT! lol
We are SO GOING TO ARM WRESTLE at Expo West. We’ll be the hit of the expo.
I feel like you read my mind. This is something I’ve working on a lot lately! Swimming helps too by the way. 😉
Vegas keeps promising to teach me to swim… we shall see!
I have no upper arm strength, but I love arm workouts! I obviously should do more.
I like the Arnold presses a lot and they rarely have them in classes
Oh yeah – they’re really great for rounding out the shoulders, and you don’t need a lot of weight to be effective.
I covet your shoulders. Bro, I lost all muscle. Like all. Colon surgery is POO. haha. literally. So i can lift again but need a better plan. Wanna make me one?
You know I will, bro! You’ll get it back in no time!
I like your alternative priorities. Sexy shoulders are great but living is better. Besides I think your caps always look hot.
I’d blush if I had a self conscious bone in my body… xoxo
I LIKE working shoulders, but they are tough. I’ve never had super pumped anything, but I think it’s the Lord’s way of keeping me humble. I still like to work them though, cause it’s just so fun to be sore.
You are the sweetest. If you ever want to get pumped, you let me know and I’ll write you a plan. 😉
I’m all for a nice pair of arms, especially on women. When I was at my lowest weight, my arms were cut, ripped and super impressive. Sadly now that I’m not so slim, you can see muscle tone but nowhere near what it used to be. I hope to get more definition for tank top season, aka this summer, and your shoulder building workout will help me do just that. Great workout post, can’t wait to see more. I need all the help I can get.
I think toned arms are super hot. And butts. I’m totally an ass girl… what can I say? LOL!
You rock. Thank you for always inspiring me with your challenges.