One Bench Shoulder Workout – Let’s get those Delt’s popping!

This One Bench Shoulder Workout starts with a standard seated shoulder Dumbbell press. Going to perform 12 reps of these. Making sure we are doing a 3-second negative. Keep the dumbbell under control and focusing on form. After these exercises, we are going to go straight into 12 reps of lateral raises. Again, Focusing on form and doing a 3 -second negative. You can do these seated or standing, whichever you prefer. After performing 12 Reps of lateral raises we are going to move on to 12 Reps of Shrugs. You can use Dumbbells but we highly recommend that you use plates (If your gym has plates that you can grip). You can try to do a 3 second negative with the shrugs or if you want you can do a 3-second pause. Either or.

As you can see, in this One Bench Shoulder Workout, we are performing 12 reps on each exercise and are trying to hit every part of the shoulder. If you wanted to and have time you could put a reverse fly on the end to hit the rear deltoid. As with the other workouts, we aren’t having a rest between exercises (or very minimal at the most). You can complete as many rounds as you want but we would recommend between 3-5 rounds. Depends how much time you have.