Excess shoulder fat doesn't carry the same health implications that belly fat does, but losing weight overall reduces your risk of many health problems, including cancer, heart disease and diabetes. Losing weight, including in your shoulders, requires burning more calories than you consume, which is achieved by combining cardiovascular exercise, strength training that targets the area and a low-calorie diet. Talk to your physician before starting a new diet or workout program.
Bench press machine
When choosing the pound load for shoulder exercises, you'll know you have the right weight if you find it difficult to complete the final repetition of an exercise, but can do so with proper form. If you can't, you have likely chosen a weight that is too heavy. If finishing a set of repetitions is too easy, you likely need a heavier weight.
Cut 500 to 1,000 calories from your diet each day. This helps you lose one to two pounds in a week. Removing calories from your meal plan helps create the deficit necessary to produce weight loss, including in your shoulders. To do this, choose a variety of foods from each food group and avoid things like candy, soda, cookies and frozen dinners, which are high in calories and can hinder weight loss.
Engage in at least 150 minutes of cardiovascular exercise each week. This guideline generally applies to people at a healthy weight, and you may need to increase your time to 300 minutes per week to see weight loss in your shoulders. Walking, biking, swimming, dancing and organized sports are good options.
Do 12 to 15 bench presses, twice each week. To do the move, lie on the bench press machine, grasp the barbell and bring it to your chest. Press the barbell into the air until your arms are straight. Lower to your chest to complete a repetition.
Include 12 to 15 pushups in your routine, twice per week. This is an ideal move for toning your shoulders, while also working your arms and core. To do a pushup, balance your body on your toes, legs extended behind you, and the palms of your hands, which should be directly below your shoulders, arms straight. Lower your body toward the ground until your elbows reach a 90-degree angle. Push your body back to the starting position to finish a repetition.
Do 12 to 15 dumbbell flys, twice per week. This move works your entire shoulder at the same time. To do a dumbbell fly, lie on a weight bench with a dumbbell in each hand. Bring the dumbbells up to shoulder level, elbows bent. Lower the dumbbells a few inches, then bring them back up to complete one repetition.
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Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.