Have you ever noticed elite swimmers’ broad shoulders? Everyone wishes to have such broad shoulders but cannot devote their lives to swimming pools and do 2,500 lengths a week. However, fortunately, now achieving broad shoulders like swimmers is possible without hitting the swimming pool.
Do you wonder how? Shoulder superset workout. With this workout, you cannot only make your shoulders broad and attractive but also help increase your upper body strength. Shoulders are an important part of the human body. When trained well, they can improve your aesthetics and create an illusion of a narrower waist – Something every woman wants and every man finds attractive.
However, not every fitness enthusiast can train their shoulders as they should. It often results in an incomplete-looking upper body. Also, a weak set of shoulders will negatively impact upper body exercises and increase the risk of injury due to a lack of strength and stability.
As 2023 is approaching, many people might be considering training their shoulders well by doing an intense shoulder and arm workout. Do you fall into a similar category? Read this article to learn about the best shoulder superset workout for 2023 and make your shoulders look the best!
What are Supersets?
Before discussing the best shoulder superset workout for 2023, it is important to understand what supersets are. A superset refers to the idea of doing one exercise immediately after another without rest. However, traditional weight training promotes completing one exercise, taking a rest for a minute or two, and then starting with the next exercise.
Adequate rest between exercises is crucial when you are lifting weights. However, the more you rest, the more time you will have to spend in the gym. Nowadays, people have hectic work lives and just want to get their workout done and move on with the day.
However, increased time is not only the drawback of resting between exercise sets. When you take a lot of rest between your exercise sets, your heart rate returns to the baseline. Not only does this mean you are not burning as many calories as you calculated, but it also reduces the aerobic benefits you could be getting from the weight lift.
Therefore, the best approach is to take rest only when needed. The ideal superset approach would be:
Set 1 Exercise A → Exercise B → Rest → Set 2 Exercise A → Exercise B → Rest
You should continue this pattern until you have completed all your sets. By doing so, you will not only be able to work out faster but also keep your heart rate elevated for longer, allowing you to reap the most benefits of your workout routine.
Best Shoulder Supersets to Add to Your 2023′ Workout Routine
Are you ready to increase your upper body strength in 2023? Well, in that case, this three- supersets workout can help you achieve bigger, stronger and more stable shoulders:
Shoulder Superset #1: Band Pull Apart and Band Shoulder Dislocation
Starting your shoulder workout with this great superset is quite important, as it will help warm up the entire shoulder girdle and increase shoulder movement. If you are a seasonal gym-goer, you must be familiar with the traditional band pull-apart performed by using a pronated grip.
While there is nothing wrong with this hand position, you must perform band pull apart using a palms-facing-up grip to place the shoulders in a position of external rotation. Doing so will allow you to focus on the rotator cuff muscles more and give your shoulder joint more room to work harder.
To gain the maximum benefits from this superset, you must hold the contraction for two to three seconds before returning your hands to the front of your body.
Protip: Perform 3 supersets of 15-20 reps for each exercise.
Shoulder Superset #2: Overhead Press and Face Pull
The overhead press is one of the most effective exercises to train your shoulders. However, it is not as easy as it seems. It is one of the exercises that people often get wrong. Do you wonder why? Because they attempt to do it when they are not ready or use a heavy weight to impress.
If you are new to overhead press, you must start with a seated dumbbell shoulder press. Once you get the hang of it, then you can move towards the overhead press. Like superset 1, at the top of every rep of the face pull, hold the peak contraction for a second or two before returning to the starting position.
Protip: Perform or exercise in the superset for at least 8-15 reps. Overhead press can be performed 6 to 10 times, whereas face pull can be performed 10 to 15 times.
Shoulder Superset #3: Cable Lateral Raise and Cable Rear Delt Raise
Do you want wider shoulders? Cable lateral raise is the best exercise to achieve them. Usually, this exercise is performed with a pair of dumbbells. The dumbbell workout will help you provide resistance during the exercise, which is crucial for making this exercise effective.
At the bottom of the movement, the exercise might seem very easy. However, it is at the top when the exercise becomes extremely challenging. Therefore, the best approach is to use a heavier weight at the bottom of the lateral raise and a lighter weight at the top of the movement.
You can do this easily with a cable machine which will help you provide more even resistance throughout the movement and consistent tension on the side delts. Once you are done performing lateral raise, you will have to move to a bent-over position to perform a bent-over cable rear delt raise.
When performing cable rear delt raise, stand back far enough to make the weights on the pin not touch the rest of the stack. If it does happen, the tension will be taken off the rear delts. For both exercises, make sure not to raise the arm above shoulder level, as you will involve muscles other than deltoids.
Protip: Perform each exercise in the superset for 10-15 reps (per each arm)
