Rich Gaspari frequently shares workout techniques on his social media and given his reputation in the sport, people listen carefully to his tips. Whether it’s a nuanced variation or proper form, Gaspari helps coach others on how to achieve a killer pump. In a recent Instagram post, Rich Gaspari shows off two seated exercises that target the shoulders without putting strain on the lower back.
Rich Gaspari has been around the block when it comes to training the body and performing at his physical peak. With a stacked bodybuilding competition history to back him up, Gaspari was known for his glute muscle striations and his dry conditioning.
Competing on the Mr. Olympia stage several times and falling just short of athletes such as eight-time Mr. Olympia champion Lee Haney, Gaspari eventually proved himself as one of the best when he was crowned the winner of the very first Arnold Classic competition in 1989.
Having a career full of highlights, Rich Gaspari was inducted into the IFBB Hall of Fame in 2004 and presented with the Arnold Classic Lifetime Achievement Award in 2013. Despite the fact that ‘The Dragon Slayer’ is now retired, his passion for fitness hasn’t subsided. With a dedication to helping others live healthier lives, Gaspari’s legacy has only grown in retirement.
Rich Gaspari’s Top Two Seated Shoulder Exercises w/o Stressing Lower Back
- Seated side lateral
- Seated shrugs
In his spare time, Rich Gaspari is focused on staying rejuvenated and ‘slowing down the aging process.’ He also credits dieting as a huge factor critical to bodybuilding success. On top of his nutrition, Gaspari is an avid gym goer often demonstrating his favorite exercises, just like in his Instagram post below:
“Two of my exercises I do for shoulders seated are Seated side laterals and seated shrugs. Both exercises I do seated so that I don’t use my lower back,” Gaspari writes.
Gaspari demonstrates how he completes both the seated side laterals and the seated shrugs while emphasizing the importance of keeping the elbows higher than the forearms during each swing.
Getting into the seated shrugs, Rich Gaspari reveals that this too doesn’t use the lower back and it allows for a better focus on the traps. Gaspari recommended a rep range of 10-12 with 3-4 sets of each.
“Now on seated side laterals even if you swing like I am doing you must make sure to keep elbows higher than your forearms and squeeze your side delts at the top.
“The seated shrugs also don’t involve the lower back and you can work the traps better in this movement. I do heavier side laterals with a swing but drop set to do the form strict. For shoulder and traps I do reps of 10-12 reps and 3-4 sets.”
Rich Gaspari isn’t the only retired bodybuilding legend committed to hitting the gym. Jay Cutler shared his intense shoulder workout a little while back which included standing side laterals. He also emphasized getting in a good pump during the exercise for maximum results.
RELATED: Rich Gaspari Shares Tip on Stimulating Muscle Growth with Slow-Mo Reps
‘The Dragon Slayer’ is an inspiration because of his never-quit attitude and dedication to maintaining a fit physique even in retirement. With experience in bodybuilding, nutrition, and recovery, Gaspari remains a source of knowledge for all in the fitness community.
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