You want bigger wider and just more powerful looking shoulders then you to focus on hitting all of the three heads and make up this muscle group because adequately targeting and growing the front the middle, and the often neglected rear delts really is a key when it comes to creating that three-dimensional rounded look with your shoulders, and although doing so is pretty easily done.
When we have access to
heavier weights and gym equipment. This now becomes much more difficult to do
at home without any equipment, by relying on but knowing only what each head is
responsible for, we can then determine what bodyweight shoulder exercises can
be used for each effective training. These heads without the use of heavyweights and in this workout I'll show you not only.
What those exercises are but I'll also show you how to properly progress Each of these is such that you can continue with the first exercise in the comfort of your own home, as you strengthen and extend your shoulders.
Pike push-UPS:
We'll use here are Pike push-ups to mainly target the front
portion of your shoulders. Which is responsible for moving your arms forward
and pressing them overhead just as we're doing here, as you can see here due to
the similar mechanics of both exercises.
This exercise can effectively place the heavy overhead shoulder pressing movement, that we typically Perform this part of your shoulder in the gym. To set goals that start in a push-up position and then move your arms, closer to your feet, keeping your legs straight until your body makes an upside-down V shape.
Then simply bend your elbows and lower your upper body and tilt
the top of your nose nearly touches the floor, and then press up by using your
shoulders, to return your hands back to the top position. Now if these are too
hard then initially you can start out by performing these on your knees,
instead where you again lower your upper body forward until your nose nearly
touches the floor in front of your hands, and Then press backward in the
opposite direction and return to the starting position and then you want to
progress to the standard version and then go further.
There you can first elevate your feet up to the edge of a platform,
and then perform your reps on that and then over time gradually move your
closer to your feet to make the movement even more difficult and then once
you're able to do so progress it once again by elevating your feet onto an even
higher platform, and repeating this process this way despite having no access
to heavier weights. You're still gonna be able to continuously overload the
movement, and grow your shoulders by just manipulating your body weight.
Next, we're gonna use lateral raises to now target the side portion of your shoulders, which helps give it that added width now this head of the delt is primarily responsible for shoulder, abduction or in other words simply pushing your exterior to the side, but we are given that we do not have the weight for traditional tibial lateral performance. Raises with we can compromise by using our body weight instead, so here you want to lay your forearm against a cloth or towel place on a smooth wall, or the edge of a doorframe take a small step to the side of the wall, and then lean your body against it, and then you simply want to mimic a side lateral raise by sliding your forearm up and down to raise your body back up and down to the starting position to make these easier you can initially stand Used less leaning closer to the wall, and then as you get stronger over time.
Bodyweight Lateral Raises:
You want to gradually move further away from the wall Your body
has reached a greater degree so that the deltas on your side are now raising a
larger proportion of your body weight. You can also raise the liver difficulty
as well by simply strain your arm and perform a little lateral raise like, so
next, it's time to shift our emphasis to the rear delt switch function to
help pull the arm back behind. The body and gives our shoulders that rounded D
look that we're after yet are
unfortunately quite a difficult muscle train at home well effectively do so in this workout though by performing rear delt. Roll by using the bed sheet setup that I've shown in my other home workout blog to perform these wrap the sheets around your hands take a few steps.
You can start with your feet further away from the door, and then gradually move your feet closer, and closer to the door overtime just to continue progressing it, as you get stronger. If you don't have the bed sheet setup handy though then an alternative is to perform
Rear Delt Row:
The same rowing movement. But in between the end of a hallway or the doorway here you can just grab onto the edges of the wall or door frame and
then pull using the same rowing motion and again keeping those elbows hot
lastly, we'll finish off the workout with a little more rear delt isolation by
using the Rear delt fly.
Here you want to again use the bedsheet setup but this time you'll strain your arms out in front of you with your palms, inwards facing each other and then raise your body up by pulling your arms out to your sides. Hold the imposition for a second or two to intensify the contraction of the rear delts, and then return to the start position, and repeat by keeping your hands facing inwards throughout the movement and incorporate slightly more external rotation into the exercise. Which research has shown helps boost the activation of the rear delts given that are one of its main movement functions and it's something that our previous rear delt exercise was missing.
I suggest first turning these out with a split stance and using your back leg to assist you on the way up and then progress it by moving your feet together and then progress even further by simply bringing your feet closer to the door just as. We did in the last exercise if you don't have access to bed sheets for this a viable alternative here, our rear delt holds with external rotation, where you lay down on your stomach, and then simply raise your arms back. Behind your body, while twisting your arms outwards such that your thumbs are now facing more towards the ceiling at the end position hold.
This for a few seconds before you come down in the perform another rep. This does effectively incorporate the various movement functions of the rear delts obviously become problematic to overload with weight, as you get stronger, but as a compromise, I suggest using a combination of holding that and position for a longer pause add an additional load by using a band, or even holding onto weights like water balls, for example, just to ensure that you're still progressing over time.
So the read the blog up here is what your home shoulder worker could look like,
Bodyweight Lateral
Raises: 4 sets
Rear Delt Row (Sheets OR
Doorway): 3 sets
Rear Delt Fly (Sheets OR
Lying Holds): 3 sets
Now this can be performed all than one as a shoulder workout on
its own, without of recommend instead splitting the exercises up. At least two
days throughout the week by using the upper-lower split for example, in order
to better manage the training volume in frequency as for reps ideally. You want
to use a rep range of roughly to reps per set but worry less about the rep
range, and instead focus on taking each set of the workout. Either to failure
or repetition of failure in order to maximize growth despite having no access
to heavyweights and then once you can perform more than roughly 10-15 reps per
set in any of the exercises you want to dump aggress to a harder variation that
provided for each movement in order to continue maximizing growth over time.
But by executing and progressing this workout properly over time as you get stronger. You'll be able to build your shoulders in the comfort of your own home without the need, Just remember for heavyweights though this is just one piece of the puzzle, because it is necessary to combine your workouts with the right nutrition plan. When it comes to seeing results and packing on size now for the step-by-step science-based programs. That takes care of all the guesswork for you by showing you both how to workout, and what to eat week after week in order to build muscle as efficiently as possible with sides, and simply head on over to build with science.