{"id":13064,"date":"2025-01-23T06:05:41","date_gmt":"2025-01-22T23:05:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13064"},"modified":"2025-01-23T06:05:41","modified_gmt":"2025-01-22T23:05:41","slug":"eric-janickis-4-move-full-shoulder-workout-for-a-wider-frame","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13064","title":{"rendered":"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to <a href=\"https:\/\/www.muscleandfitness.com\/features\/feature-news\/arnold-boosts-palisades-fire-relief-effort-with-la-strong-t-shirt\/\" target=\"_blank\" rel=\"noopener\">live in Hollywood<\/a> or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post, the \u2018transformation specialist\u2019 shares some of the secrets of his shoulder success.<\/p>\n<p>Janicki is massively muscular, and he\u2019s added width to his frame by surging his shoulder growth with a simple yet thorough approach, <a href=\"https:\/\/www.muscleandfitness.com\/routine\/flexonline\/training\/7-circuit-workouts-hit-every-muscle-group\/\" target=\"_blank\" rel=\"noopener\">hitting all of the major muscle groups<\/a> in his shoulder with intensity. Try it for yourself.<\/p>\n<h2>Eric Janicki\u2019s 4-Move Full Shoulder Workout<\/h2>\n<h2>Eric Janicki\u2019s Full Shoulder Workout Breakdown<\/h2>\n<p>Janicki begins his change-making session with lying cable Y-raises, hitting the front, rear, and lateral (side) delts. You will also build your traps and rhomboids too. \u201cAnchor the cable at hip height, lie on a flat bench with shoulder blades hanging off (the bench),\u201d explains Janicki. \u201cKeep your arms slightly bent and raise them in a \u2018Y\u2019 shape. Stop just before your hands reach your ears to keep tension.\u201d<\/p>\n<p>Second is the Smith machine seated incline shoulder press. Janicki likes to go steep on the incline to target his front delts more efficiently. \u201cSet the bench to a 75- to 85-degree incline for optimal shoulder targeting,\u201d the coach told his more than 1.5 million Instagram followers. \u201cKeep your wrists stacked directly under the bar for better control. Lower the bar to just below chin level, keeping your elbows slightly forward to protect your shoulders. Press up in a straight line without locking out fully to maintain tension.\u201d<\/p>\n<p>Third-up is another front delt taxer, as Janicki executes reps while in a supine (lying) position on the incline bench. \u201cLie front facing on an incline bench and grab the cables with palms facing up,\u201d explains the man-mountain. \u201cKeep your arms at 170 degrees and raise the handles to shoulder height, engaging your front delts. Control the movement and pause slightly at the top for peak activation. Avoid shrugging.\u201d<\/p>\n<p>For his finisher, Janicki blasts his front and side delts once more with reps on the incline bench, performing the dumbbell lateral raise. Want to get those perfect \u2018boulder\u2019 shoulders? This is the move for you: \u201cSit on an incline bench and let the dumbbells hang by your sides,\u201d he explains. \u201cLead with your elbows, raising the dumbbells to shoulder height. Keep your arms slightly bent and avoid swinging or using momentum. Stop at shoulder level and lower with control to maximize lateral delt activation.\u201d<\/p>\n<p>For maximum gains, go heavy but don\u2019t lose form. Aim for failure, or very close to failure, in the 8 to 12 rep range, completing 3 sets per exercise.<\/p>\n<p><strong> Follow Eric Janicki on <a href=\"https:\/\/www.instagram.com\/ericjanickifitness\/\" target=\"_blank\" rel=\"noopener\">Instagram!<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/eric-janickis-4-move-full-shoulder-workout-for-a-wider-frame\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13064","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=13064\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/loudhdtv.com\/?p=13064\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2025-01-22T23:05:41+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2025-01-22T23:05:41+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BlogPosting\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#blogposting\",\"name\":\"Eric Janicki\\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV\",\"headline\":\"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame\",\"author\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"publisher\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\"},\"datePublished\":\"2025-01-23T06:05:41+07:00\",\"dateModified\":\"2025-01-23T06:05:41+07:00\",\"inLanguage\":\"en-US\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#webpage\"},\"isPartOf\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#webpage\"},\"articleSection\":\"Fitness\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/loudhdtv.com\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"name\":\"Fitness\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#listItem\",\"name\":\"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#listItem\",\"position\":3,\"name\":\"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"name\":\"Fitness\"}}]},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\",\"name\":\"LOUDHDTV\",\"description\":\"Just another WordPress site\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#authorImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/b7b3b8ddd46031171e7b4c8a646758bd83ee0c053c6637cc5a27ac82f823964c?s=96&d=mm&r=g\",\"width\":96,\"height\":96,\"caption\":\"admin\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#webpage\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064\",\"name\":\"Eric Janicki\\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV\",\"description\":\"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\\u2019t need to live in Hollywood or be on a film star\\u2019s salary to get his advice. Janicki\\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,\",\"inLanguage\":\"en-US\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#website\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13064#breadcrumblist\"},\"author\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"creator\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"datePublished\":\"2025-01-23T06:05:41+07:00\",\"dateModified\":\"2025-01-23T06:05:41+07:00\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#website\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/\",\"name\":\"LOUDHDTV\",\"description\":\"Just another WordPress site\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO -->\n\n","aioseo_head_json":{"title":"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV","description":"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,","canonical_url":"https:\/\/loudhdtv.com\/?p=13064","robots":"max-image-preview:large","keywords":"","webmasterTools":{"miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BlogPosting","@id":"https:\/\/loudhdtv.com\/?p=13064#blogposting","name":"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV","headline":"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame","author":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"publisher":{"@id":"https:\/\/loudhdtv.com\/#organization"},"datePublished":"2025-01-23T06:05:41+07:00","dateModified":"2025-01-23T06:05:41+07:00","inLanguage":"en-US","mainEntityOfPage":{"@id":"https:\/\/loudhdtv.com\/?p=13064#webpage"},"isPartOf":{"@id":"https:\/\/loudhdtv.com\/?p=13064#webpage"},"articleSection":"Fitness"},{"@type":"BreadcrumbList","@id":"https:\/\/loudhdtv.com\/?p=13064#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/loudhdtv.com#listItem","position":1,"name":"Home","item":"https:\/\/loudhdtv.com","nextItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","name":"Fitness"}},{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","position":2,"name":"Fitness","item":"https:\/\/loudhdtv.com\/?cat=5","nextItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?p=13064#listItem","name":"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame"},"previousItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?p=13064#listItem","position":3,"name":"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame","previousItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","name":"Fitness"}}]},{"@type":"Organization","@id":"https:\/\/loudhdtv.com\/#organization","name":"LOUDHDTV","description":"Just another WordPress site","url":"https:\/\/loudhdtv.com\/"},{"@type":"Person","@id":"https:\/\/loudhdtv.com\/?author=3#author","url":"https:\/\/loudhdtv.com\/?author=3","name":"admin","image":{"@type":"ImageObject","@id":"https:\/\/loudhdtv.com\/?p=13064#authorImage","url":"https:\/\/secure.gravatar.com\/avatar\/b7b3b8ddd46031171e7b4c8a646758bd83ee0c053c6637cc5a27ac82f823964c?s=96&d=mm&r=g","width":96,"height":96,"caption":"admin"}},{"@type":"WebPage","@id":"https:\/\/loudhdtv.com\/?p=13064#webpage","url":"https:\/\/loudhdtv.com\/?p=13064","name":"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV","description":"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,","inLanguage":"en-US","isPartOf":{"@id":"https:\/\/loudhdtv.com\/#website"},"breadcrumb":{"@id":"https:\/\/loudhdtv.com\/?p=13064#breadcrumblist"},"author":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"creator":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"datePublished":"2025-01-23T06:05:41+07:00","dateModified":"2025-01-23T06:05:41+07:00"},{"@type":"WebSite","@id":"https:\/\/loudhdtv.com\/#website","url":"https:\/\/loudhdtv.com\/","name":"LOUDHDTV","description":"Just another WordPress site","inLanguage":"en-US","publisher":{"@id":"https:\/\/loudhdtv.com\/#organization"}}]},"og:locale":"en_US","og:site_name":"LOUDHDTV - Just another WordPress site","og:type":"article","og:title":"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV","og:description":"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,","og:url":"https:\/\/loudhdtv.com\/?p=13064","article:published_time":"2025-01-22T23:05:41+00:00","article:modified_time":"2025-01-22T23:05:41+00:00","twitter:card":"summary_large_image","twitter:title":"Eric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame - LOUDHDTV","twitter:description":"Bodybuilder and celebrity trainer Eric Janicki is committed to providing his clients with great results, but you don\u2019t need to live in Hollywood or be on a film star\u2019s salary to get his advice. Janicki\u2019s millions of social media followers regularly check-in with the big guy for killer workouts and in a recent Instagram post,"},"aioseo_meta_data":{"post_id":"13064","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2025-01-22 23:21:49","updated":"2025-06-04 23:53:41","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=5\" title=\"Fitness\">Fitness<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tEric Janicki\u2019s 4-Move Full Shoulder Workout For a Wider Frame\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Fitness","link":"https:\/\/loudhdtv.com\/?cat=5"},{"label":"Eric Janicki&#8217;s 4-Move Full Shoulder Workout For a Wider Frame","link":"https:\/\/loudhdtv.com\/?p=13064"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13064","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13064"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13064\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}