With his very broad and well-rounded shoulders, it is no wonder that Simeon is a Panda one of the biggest fitness influencers in the worldAnd luckily, this model and bodybuilding judge is all about passing on her well-earned wisdom. Recently, the social media star, who has more than 17 million followers on her various platforms, took to Instagram to share a simple yet effective plan to lift her shoulders.
“Crazy volume,” Panda said when discussing the results of this four-move session. “Get the biggest shoulder pump with this routine.”
Are you ready? Awesome! Let’s press!
Simon Panda’s 4-Move Shoulder Exercise for Massive Delts
- Sit Smith machine shoulder press – 6 sets of 6-10 repetitions
- Standing dumbbell press – 6 sets of 6-10 repetitions
- Dumbbell lift – 6 sets of 8-10 repetitions
- Unlike Pec Dec – 6 sets of 8-10 repetitions
Pro Simeon Panda Tips for Maximizing Shoulder Growth and Preventing Injury
Starting from a seated position, Panda uses the Smith machine to perform shoulder presses, focusing primarily on the deltoids: large muscles known as the “shoulder caps.” A variation of the Smith machine shoulder press offers more stability than the military raw press, meaning the shoulders work harder because less core is needed.
Second, Panda grabs a pair of dumbbells standing shoulder pressagain focusing on his deltas. And like the Smith machine shoulder presses he just completed, the triceps are recruited on a secondary basis, along with the upper chest and traps. However, unlike the Smith machine, this is a unilateral exercise, meaning that each arm is required to move the same amount of weight – a great way to work on muscle symmetry and correct any strength imbalances.
For his final exercise, Panda doubles up with dumbbells for side raises isolation movement that fatigues the deltoids from all sides. You’ll also fire up your upper back in the process, build your glutes and rhomboids, and help create that very flattering V-shape that comes from a wider upper body.
To complete his simple but effective shoulder session, Panda performs his final repetitions in reverse dexterity, taxing the rear delts: located behind the shoulders. You’re also working the upper back, including the middle trapezius, rather than reworking those triceps.
As evidenced by Simeon Panda’s own 3D shoulders, this plan includes all the main features of a super shoulder exercise, since pressing movements target the front delts, while the reverse pecs stimulate the back. To repeat these repetitions yourself, work the muscles with several sets, starting with 2 to 3 and working up to the six-set Panda plan. You also want to work toward failure, so find that sweet spot somewhere between 6 and 10 reps, but pay attention to your form and mind-muscle connection, and be smart enough to drop the weight to feel the full range of motion while doing slow, controlled reps using timing in tension.
