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<\/p>\nThese movements are great for sculpting Gladiator-like shoulders, and will also help improve your posture. Most of these movements can be done with either a dumbbell or kettlebell, whatever is available to you. If you\u2019ve never used a kettlebell, ask a trainer for a brief tutorial to prevent injury, otherwise stick with the dumbbells.
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\u2022 Sit upright on a bench with your back firmly against the pad, keeping your core tight and feet firmly planted to the floor.
\n\u2022 Bring the dumbbells up to shoulder height, raise them out to the side, and press overhead, keeping the dumbbells separate at the top of the movement.
\n\u2022 Slowly lower until your triceps are slightly below parallel. Hold for 1 second at the bottom and repeat.
\n\u2022 Make sure to keep your shoulders back at all times which will help with overall posture
\nTry this: Do it standing to increase the difficulty and core engagement.
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\u2022 Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width apart.
\n\u2022 Engage your core, explode upwards, and powerfully pull the weight up and overhead (the movement should look like a one-arm high pull into a powerful punch up towards the ceiling.
\n\u2022 Keep a strong back and maintain posture.
\n\u2022 Hold 1s at the top and slowly return down to start. Immediately repeat with the other arm. These are typically most effective when done in an alternating pattern since it needs to return to the floor each rep anyway
\nTry this: Pause at the bottom for 1s to avoid using momentum.
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*This movement allows you to use a slightly heavier weight since you are using momentum to get the weight overhead.
\n\u2022 Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
\n\u2022 Dip down slightly, explode up, and press the dumbbells directly overhead.
\n\u2022 Hold for 1s at the top and lower the weights back down to your shoulders, keeping your core tight throughout.
\nTry this: More advanced athletes can \u201ccycle\u201d these by dipping as they \u201ccatch\u201d the dumbbells back to their shoulders and explode right into the next rep.
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*A push jerk typically requires more technique and skill and allows for greater weight overhead, whereas, the press and push press can be muscled through. It all depends on your goals, muscles you want to target, whether you\u2019d rather have more eccentric-type training, or if you\u2019re looking to improve technique. DOLCE DIET LIFESTYLE: 4 Best Moves for Sculpted Shoulders by Samantha Coogan, MS, RDN, LD These movements are great for sculpting Gladiator-like shoulders, and will also help improve your posture. Most of these movements can be done with either a dumbbell or kettlebell, whatever is available to you. If you\u2019ve never used a kettlebell, ask […]<\/p>\n","protected":false},"author":2,"featured_media":15894,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[16,1618,6,47,1345,1709,10],"class_list":["post-15893","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-3-weeks-to-shredded","tag-how-to-get-sculpted-shoulders","tag-mike-dolce","tag-mma","tag-online-fitness-program","tag-shoulder-workout","tag-ufc"],"yoast_head":"\n
\n\u2022 Stand tall with a loaded barbell on your thighs. Tighten your core, dip down slightly, shrug and powerfully pull (without bending your arms too early) the barbell up on to your collarbone (this is a hang clean). If doing the clean properly, in the dip-shrug portion, you should look like an archangel.
\n\u2022 Once at the shoulders in the front rack position, with elbows slightly forward, explosively press the barbell overhead. If push pressing or jerking, you may dip before pressing the bar overhead.
\n\u2022 Hold for 1s, slowly lower the bar back to your collarbone, and then drop it down to your thighs.
\n\u2022 Complete each clean & press in one fluid motion with a slight pause to catch at the collarbone in the front rack position.
\nTry this: More advanced athletes can start from the ground and either perform a power clean or squat clean to incorporate the whole body.
\n*I love this move because it also targets the traps (since you shrug and pull) and the upper back muscles, along with the core to maintain position.
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