Shoulder Smash

EXPERT: Eric Fleishman - renowned personal trainer to Hollywood stars.

It wasn’t until I had the opportunity to train with Don Howorth (Mr America 1967 and ‘The Duke of Deltoids’) that I fully understood the importance of having amazing shoulders.

In fact, Don’s were so legendary that when, as a young man, I once met Arnold Schwarzenegger, all I could say to him as I shook his hand was: “I train with Don Howorth.” And I was amazed when Arnold suddenly told me: “I always dreamt of having shoulders like him.”

Don’s incredible delts came from an excellent set of genetics coupled with special exercises intended to keep the intensity of the workout within the shoulder while minimizing the triceps’ secondary role.

And it’s Don’s tried-and-tested method that’s helped a whole new generation of Hollywood actors increase their physical presence on screen.

The key to great shoulders, like Don’s, comes in two parts. Firstly, create a cannonball-like muscle that exudes roundness at every angle.

Secondly, build a wide upper back to create a platform worthy of carrying the monster deltoids you’re about to craft using the two secret weapons below.

JET REPS

Limited range of motion repetitions designed to keep the targeted area of muscle in constant tension during exercise. This rep style also dramatically reduces the chance of injury during a workout because most accidents occur when joints are locked out.

ENGORGE PHASE

Immediately following the completion of each set, a 10-second contraction of the muscle will help summon blood to the region, delivering nutrient-rich food directly to the target area.

YOUR DELT-DEFINING WORKOUT

Do four sets of each exercise, gradually increasing the weight with each set. Start at 15 reps and decrease that number as you increase resistance.

1/ Seated barbell press

Begin in a seated position with one foot in front of you and one behind. The back foot must be ‘active,’ meaning your toes are curled, heel off the floor, with muscular tension in the leg supporting you, pushing you forward.

Then, grabbing the weighted bar at the clavicle level at a 90° angle, either in front or behind the neck, create a shoulder to toe ‘mind-muscle’ connection. Drive the bar straight up until it’s level with the top of your head. Then lower to the start position. Repeat.

2/ Standing dumbbell shoulder press

Begin in a staggered stance, one foot forward and one behind you. Grab a set of dumbbells and bring them up to rest on the top of your deltoids. Next, keeping the weights where they are, drive your elbow points back until you feel a stretch in your pectoral region.

Then, maintaining that tension, drive the weights straight up until they’re level with the top of your head. Gently bring the weights down to touch your shoulder cap. Repeat until it’s challenging, then drop the weight by 5lb and continue.

3/ Standing dumbbell lateral raise

Grab a pair of dumbbells with a ‘humbless grip. Standing with knees slightly bent, bring the weights together in front of you, palms facing your hips.

Keeping your elbows slightly bent, swing the weights slowly out to the side, going no higher than 90°. Slowly return the weights to the start position. Repeat.

4/ Archers

Grab a pair of light dumbbells with a thumbless grip. Standing with knees slightly bent, swing the right arm up in a traditional lateral raise while the left arm bends and rises, as if to check the time on your wristwatch.

Gently return to the original position, then reverse for the other side. Repeat until it’s challenging, then drop the weight by 5lb and continue.