Lauralie Chapados shares her Four-movement shoulder exercise routine

Muscle & Fitness has been sharing champions' secrets for decades, and their tips have helped generations of strength athletes reach their potential. One champion who recently hopped up on the M&F YouTube channel to talk about shoulder training was Bikini International 2022 winner and top contender at Bikini Olympia, Lauralie Chapados.

Start it with a triset

Lauralie Chapados begins her shoulder sessions with three exercises in a row to prepare all three deltoid heads for the work to come.

"I'll take 5- or 10-pound dumbbells and do 10-15 side lateral raises, front raises, and back delt flies," Chapados said. In all three exercises, both arms are moved at the same time.

seat machine press

Chapados has finished her warm-up and is about to get to work with a compound exercise - overhead press.

"The reason for this is because I have the most energy at the beginning of the workout and this is the hardest exercise," she shared. She stressed that any version of a shoulder press would be good after completing the warm-up she was referring to.

"Whatever type of press it is, which machine you like best and feel like it works best," she explained.

lateral raise machine

Lauralie Chapados moves on to the lateral delts next and explains why this is an important area for all athletes, but especially the bikini division.

"If you roll backwards, the broader your shoulders, the smaller your waist will look."

She also shared a secret to making this move more effective as you go through it.

"Don't think about lifting. Remember to press down when you start and then out, out, out. Then check on the way down while keeping your traps open.” she advised.

Reverse pec deck

"Last but not least, it's the rear deltoids," said the Olympic contender from Canada. She finished her practice by targeting the back of the shoulders with the reverse pec deck. This hamstring emphasis helps both the deltoids and upper back.

"It gives you the cannonball look," Chapados suggested with a smile. Try this workout yourself if you need a quick and effective shoulder session.

M+F Magazine

Lauralie Chapado's shoulder workout routine

  • Lateral raises, front raises, rear delt flye – 1 triset of 12-15 repetitions each
  • seat machine press – 4 sets of 12-15 repetitions
  • lateral raise machine – 4 sets of 12-15 repetitions
  • Reverse pec deck – 4 sets of 12-15 repetitions

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