Everyone needs a change in routine once in a while, and switching up your exercise routine not only keeps your muscles guessing, which can improve your results, but also provides a nice psychological change of pace. Today I’m sharing a few shoulder exercises I enjoy that you may not be doing; incorporate one, two or all three into your routine to challenge your muscles in a new way and keep things interesting!
Overhead Plate Carry
This is one of my favourite exercises to start with after my warm up. It really engages the shoulders as well as your core; keep your arms straight and your abs engaged and you’ll feel this one working those shoulders.
Instructions at Shape.com
Front Plate Raise
Similar to a dumbbell raise only you’re holding a plate at 3 and 9 o’clock. Even though I can’t lift as much weight as with dumbbells, I feel like my shoulders are really isolated and definitely feel the burn. I like to do these in a mini-circuit with the overhead plate carry; one lap around the track doing the overhead carry followed by 12-15 reps of the front plate raise. It gets me really warmed up and feels great.
Instructions at BodyBuilding.com
BOSU Squat with Overhead Press
The squat with overhead press is a good compound movement, and doing it on the BOSU challenges your core and your legs and ups the intensity. Stand on the flat side for a slightly easier move and on the ‘moon’ for more challenge.
Instructions at About.com Exercise
Love the shoulder press and squat on the bosu!