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If you want to build shoulders at home, you need to focus on hitting all of the three heads of the shoulders. Because adequately targeting and growing the front, middle, AND the often neglected rear delts really is key when it comes to creating that 3-dimensional, rounded look. By simply knowing what each head is responsible for doing, we can determine what bodyweight shoulder exercises can be used to effectively train each of these heads without the use of heavy weights. In this home shoulder workout, I’ll show not only show you what those shoulder building exercises are, but I’ll also show you how to properly progress each of them such that you can continue to grow your shoulders overtime as you get stronger, and all in the comfort of your own home. Without further ado, let’s get started on our shoulder workout at home!
The first exercise in the home shoulder workout is the pike-pushups, which mainly targets the front portion of your shoulders. Due to the similar mechanics of both exercises, this exercise can effectively replace the heavy overhead shoulder pressing movement we’d typically perform in the gym. To progress it even further from there you can first elevate your feet up to the edge of a platform and perform your reps on that. Then overtime, gradually move your hands closer to your feet to make the movement even more difficult.
Next, we’re going to use lateral raises in our shoulder workout at home to now target the side portion of your shoulders which helps give it that added width. Now this head of the delt is mainly responsible for shoulder abduction or in other words raising your arm out to the side. To make these easier, you can stand closer to the wall and use less of a lean. Then, overtime as you get stronger, you’ll want to gradually move further away from the wall and lean your body to a greater degree so that your side delts are now lifting a higher proportion of your bodyweight.
Next, it’s time to shift our emphasis onto the rear delts, which function to help pull the arm back behind the body and gives our shoulders that rounded, 3D look we’re after. We’ll effectively train our rear delts in this workout by performing rear delt rows, one of the best shoulder building exercises available, by using the bed sheet setup that I’ve shown in my other home workout videos. You can start with your feet further away from the door and then gradually move your feet closer to the door to make the movement more difficult overtime.
The last of the bodyweight shoulder exercises we’re including allows us to finish off the workout with a little more rear delt isolation, and it’s the rear delt fly. Here, you want to again use the bed sheet setup but this time you’ll straighten your arms in front of you with your palms inwards towards each other. If you don’t have access to bed sheets for this, a viable alternative are rear delt holds with external rotation. For this, I’d suggest using a combination of holding that end position for a longer pause, and adding additional load by holding onto water bottles, for example.
So to sum the video up, here’s what the workout that’ll help you build shoulders at home could look like:
Pike Push-Ups: 4 sets
Bodyweight Lateral Raises: 4 sets
Rear Delt Row (Sheets OR Doorway): 3 sets
Rear Delt Fly (Sheets OR Lying Holds): 3 sets
I’d recommend instead splitting the exercises up into at least 2 days throughout the week using an upper/lower split for example in order to better manage the training volume and frequency. Ideally you want to use a rep range of roughly 10-15 reps per set. But worry less about this and instead focus on taking each set of the workout either to failure or within a rep or two short of failure in order to maximize growth despite having access to heavy weights.
By executing and progressing this workout properly overtime as you get stronger, you’ll be able to build your shoulders in the comfort of your own home without the need for heavy weights. Just keep in mind though that that’s just one piece of the puzzle. Because pairing your workouts with the right nutrition plan is essential when it comes to seeing results and packing on size. And for a step-by-step science-based program 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 science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com
Filmed by: Bruno Martin Del Campo
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