The term “coconut shoulders” is used to describe the appearance of two key muscles in the upper body: the trapezius and deltoids. I first heard it from my competition coach. The phrase earns its name from the appearance of these muscles when they are worked hard regularly; they begin to round and bulge, and take on an appearance that brings to mind coconuts underneath the skin. It’s a much wanted look that shows off your upper body strength - but it’s also incredibly hard to attain.
Still, no true fan of fitness would abandon their idea of their perfect body because it might be tough to attain, right? If you want coconut shoulders, then coconut shoulders you shall have and here are three exercises that are going to help you achieve your dreams.
This is a great option for beginners and those who prefer to workout at home, you will need a set of dumbbells or even some soup cans to make it work. Front dumbbell raises provide a thorough workout for the shoulders.
Here’s how to do it:
The first time you do a front dumbbell raise, it’ll be tough, but it will get easier with practice.
A shoulder press is an excellent way of encouraging coconut shoulders. As with the front raise, you will need a set of dumbbells.
Here’s how to do a shoulder press:
It is important to have adequate back support when attempting to use a shoulder press to protect your back and see the desired results in your shoulders. Be sure to position yourself into an athletic stance and engage your core.
Rear Delt FLy
Finally, the rear delt fly, which again requires access to a set of dumbbells. You can perform this exercise either standing or seated, so choose which suits you, then begin:
If you’re on a mission for coconut shoulders, the exercises above should help you achieve them. Just remember to get results, you have to do the work and workout barefooted...just kidding!
And if you're new to strength training (lifting weights), I wrote a complete guide to getting started.
I am a wife, mom, grandma & former professional “diet and exercise hopper" who understands the challenges of being 40lb overweight after having children & the damage repeated sense of failure can cause to your confidence and self-esteem.