Transform Your Shoulders with Eric Janicki’s Expert Workout

For fitness enthusiasts seeking effective shoulder development, Eric Janicki stands out as a dedicated bodybuilder and celebrity trainer. With a significant following on social media, Janicki is known for sharing insightful workout tips and strategies that cater to all, irrespective of budget or location. His recent guidance on shoulder workouts offers key strategies for building impressive upper body strength.

Overview of Eric Janicki’s 4-Move Shoulder Routine

Janicki’s approach to shoulder workouts focuses on hitting all major muscle groups, providing a comprehensive and intense exercise regimen. Below are the four essential movements that form the foundation of his effective shoulder workout.

Detailed Breakdown of the Workout

1. Lying Cable Y-Raises

   This exercise activates the front, rear, and lateral deltoids while also engaging the traps and rhomboids. To perform:

   • Set the cable at hip height and lie on a flat bench, allowing your shoulder blades to extend beyond the edge.
   • With slightly bent arms, raise them in a ‘Y’ shape, ensuring that you stop just before your hands reach ear level to maintain muscle tension.

2. Seated Incline Shoulder Press (Smith Machine)

   Janicki recommends a steep incline for this press to effectively target the front deltoids. Follow these steps:

   • Adjust the bench to a 75 to 85-degree incline for optimal targeting.
   • Position your wrists underneath the bar and lower it to just below chin level, keeping elbows slightly forward to protect your shoulders.
   • Press the bar straight up without locking out your arms to maintain tension throughout.

3. Incline Cable Front Raises

   This movement further emphasizes the front deltoids. To do this exercise:

   • Lie face down on an incline bench and grasp the cables with palms facing up.
   • Keep the arms at a 170-degree angle as you raise the handles to shoulder height, pausing briefly at the top for maximum engagement.
   • Be mindful to avoid shrugging your shoulders during the motion.

4. Dumbbell Lateral Raises

   To conclude his workout, Janicki performs this classic exercise to target the lateral and front deltoids:

   • Position yourself on an incline bench with dumbbells hanging at your sides.
   • Lead the movement with your elbows, raising the weights to shoulder level with slightly bent arms.
   • Focus on controlled lifting without momentum to maximize the activation of the lateral deltoids.

Workout Recommendations

For those looking to increase shoulder strength and size, Janicki advises performing three sets of each exercise, aiming for 8 to 12 repetitions per set. Prioritize lifting a challenging weight that brings you close to failure, ensuring proper form is maintained throughout the workout.

For further fitness tips and insights, consider following Eric Janicki on Instagram for updates and new workout routines!