Keeping Shapely Shoulders

Expecting Doesn't Mean Giving Up Training

Keeping Shapely Shoulders
Tank top season is here, and who doesn’t want nice shapely shoulders?  I personally love wearing halters and tanks, especially during these hot summer months, and being 27 weeks pregnant isn’t going to stop me from keeping the shapely shoulders I’ve worked so hard for!

Shoulders are actually one of my favorite body parts to train, and this week I would like to share with you one of my exercise routines for shoulders. This is a great routine because all you need are dumbbells, so you can perform this at the gym or even at home.

1. Seated Shoulder Press with Dumbbells

• Perform 4 sets of 15 reps (one light warm-up set, 3 working sets)

• Sit upright with good posture and feet supported firmly on the floor

• Start with dumbbells just above the shoulder about ear level with palms facing in. Push dumbbells up in an arc motion, straightening (extending) your arms without fully locking out your elbows

• Slowly return to the start position

• Repeat for desired number of repetitions

2. Standing Dumbbell Lateral Raises

Perform 3 sets of 15 reps

• Stand upright with knees and hips slightly bent

• Grasp dumbbells at your side with elbows bent at about 90 degrees. Slowly raise the dumbbells to about shoulder level, keeping your elbows bent throughout the motion

• Keep the emphasis on your medial deltoid and avoid shrugging

• Slowly lower the dumbbells, returning to the start position

• Repeat for desired number of repetitions

3. Rear Deltoid Flyes in Bent-Over Supported Position

• Perform 3 sets of 15 reps

• While standing, flex trunk to about 90 degrees (bend at waist) and have one hand supported on a bench (or stable chair if at home)

• Grasp dumbbell with opposite hand and let arm hang straight down with slight flexion in the elbow (starting position)

• Raise dumbbell up and out to the side to about shoulder height and then slowly return to the start position

• Repeat desired number of repetitions and then switch to other side

4. Standing Front Raises with Dumbbells

• Perform 3 sets of 15 reps

• Stand upright with knees slightly bent

• Grasp dumbbells and have them resting on the side of your leg with palms facing in (start position)

• Slowly raise your right arm straight out in front of you until the dumbbell is about shoulder height, palms facing down and then slowly lower back down to start position

• Repeat desired number of repetitions and then perform with left arm

Training Tips:

• Always practice proper breathing throughout all exercises and avoid holding your breath.
• Keep core/abs stabilized during the exercises.
• Perform exercises in a slow and controlled manner (quality of motion is key!)

• Stay well hydrated before, during and after all exercise.

Give this shoulder routine a try, and enjoy the rest of your week and weekend!

With Love,


Krissy Chin

Krissy Chin earned a dual Masters of Science in Physical Therapy/Bachelors of Science in Health Sciences degree in 2000. Since graduating, she has practiced physical therapy in New York and Florida and recently obtained her license in California. She has worked in various clinical settings and has experience in SCI (spinal cord injury), TBI (traumatic brain injury), stroke, orthopaedics, pediatrics, geriatrics, oncology and neurology.

Alongside her medical career, Krissy began competing in the NPC in 2003. In addition to competing, Krissy is very active in the fitness industry as an NPC judge, Team Gaspari Athlete, member of Team Powertec, co-host of two of Muscle Contest’s IFBB/NPC shows, and she also works with clients in achieving their personal health and fitness goals.

Find more of Krissy on:

Muscular Development
Team Gaspari Bio & Profile

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