Add these 4 shoulder movements to your next push workout for an amazing pump. Here are some great exercises and tips recommended by Josh Bowmar:
#1 Superset: Plate Front Raises with Drive the Bus.
Start with a plate that is a good weight for you – challenging but still doable. Then have the plate in your hands, arms down and thumbs down. Keep your arms extended and reach to the top. Do 5 reps, then go straight into bus drivers: arms extended in front of you while twisting the plate side to side. 5 Reps of the bus drivers too and 3-5 sets!
#2 Superset: Plate Front Raises with Push outs.
This starts exactly like the first one above- front raises with 10 reps. Then go straight into push outs: arms extended in front of you and bring the plate to your chest. 10 reps for this as well. If you want to make it even more challenging, pause at the top of the push outs.This one is sure to burn those shoulder muscles. 3-5 sets!
#3 Resistance Band Face Pulls.
For this one, you will need a Large Resistance Band like the ones in our Bowmar Fitness store (https://bowmarnutrition.com/products/bowmar-resistance-bands). Wrap the band onto the top of the machine or a pull up bar. Then you will grab the band with your hands at the top, pull towards your face, and the bottom of the band will go below your chin. When you’re pulling, pull out, not just back. This will make sure you are hitting your rear delt muscle and not only your back muscles. To get a better understanding of the form on this one, watch the video of Josh Bowmar demonstrating below.
#4 Inverted Extensions:
Start out with the cable machine fixed to the bottom, with the grip triangle attached. Then you will lie on your back with the grip triangle at your chest in a neutral position and then push out with your arm extended in front of you. Hold at the top to make it more challenging. This one looks like a tricep extension, but it’s for your front delts!
Give these shoulder exercises a try the next time you’re in the gym. It will give you a sick pump and hit all the muscles in your shoulders!
CLICK HERE to see Josh Bowmar explain more.