How To Grow Bigger Shoulders At Home (NO WEIGHTS WORKOUT)

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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

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Comments

Jeremy Ethier says:

What home workout would you like to see next? Comment below!

P.S. – honestly thinking about creating a “science-based home haircut tutorial” given the current situation… Let me know if this is something you’d seriously like to see and I’ll throw it in the mix 😄.

P.P.S – For those running my full body home workout, I’d suggest swapping in some of these shoulder exercises into your full body workouts throughout the week to add a little more variety into your weekly routine.

Juud Chimaoge says:

Remember to lock your door when doing the lateral raises or delts. Someone may open the door unexpectedly.

Man vs Life says:

Safety Precaution: Make sure no one's going to open that door.

Sorwis says:

Got a nice scare when I heard "The biggest mistake when you're beginning working out is not knowing which body type you are…" and seeing an oddly familiar but unexpected face next to a whiteboard with ecto-/endo-/mesomorph sketches. I thought I had clicked on a Vshred video by accident but turns out that the dude advertises his bs broscience on these fitness channels now. Then again that's a little scary too.

Mercedes Erestain says:

Rear delt also a back work out

Khoo Er kai says:

Mike Chang will be proud

• Pouya • says:

Could you please do a
upper body workout. By combining some of the exercises you have recently uploaded.
I am unsure on how many exercises I need for my chest,triceps, shoulders, biceps, back

• Pouya • says:

Could you please do a
upper body workout. By combining some of the exercises you have recently uploaded.
I am unsure on how many exercises I need for my chest,triceps, shoulders, biceps, back

• Pouya • says:

Could you please do a full upper body workout.
I am unsure on how many exercises I need for my chest,triceps, shoulders, biceps, back

• Pouya • says:

Could you please do a full upper body workout.
I am unsure on how many exercises I need for my chest,triceps, shoulders, biceps, back

• Pouya • says:

Could you please do a full upper body workout.
I am unsure on how many exercises I need for my chest,triceps, shoulders, biceps, back

Quarterback x says:

As far as the man in topic if this video? Yes I know if a person is competing as a professional bodybuilder, they will work all heads of the deltoid. Though in truth, most people really do not need to spend the extra time and energy to get almost the same results. Keep in mind that isolation of specific muscles or parts of muscles are only needed when a person is address an imbalance appearance of the muscle. If there is no imbalance, then there is no need to address an imbalance. So, regular shoulder/deltoid/military presses should do. Defiantly the only thing/exercise needed until the person can develop shoulders large enough to spot a need of addressing any imbalance.
Most people are not competing at this level. Though if you were, I would think their thinking is best to set up a good base so to be able to see how balance their body is and what specific exercises are needed to balance things out. After all its a science and an art. If we were just doing anything and everything and hoping somehow whatever may work will stand out, we are just spinning our wheels. In this case we are wasting our time and energy which is greatly needed for the workout and quicker recovery. Basically working against yourself.

I can't tell you how many times I have seen people over training, while working as a Personal Trainer. Just blindly workout. Trying to do more and more exercises and stay in the gym more and more. One time it was with a old friend of mine. I cautiously approached the subject with him. Knowing how personal a person feels about their workouts and results. He got up set. Tried to argue. Even tried to compare mine and his body . There was no challenge in that, and he knew he was swimming up stream with is arguments.
To calm him down, I calmly said I can easily be wrong. Though it is his body and his results we are talking about. If he like we could easily test and measure if he is over training or not. He agreed. So, once a week, fired day of the week, when he , I would measure him before before his workout. The 1st time was what all other results would be compared to. I would take his body weight. Then I would measure his body parts: Upper Torso, Waist, Hips, Upper and Lower Arms and Legs. We did this for 4 weeks to mark his progress or lack there of. Each week when we did so, all measurements were decrease. He was losing size and mass. Simply put over training. Meaning in this case, that he was tearing down his muscles faster than it could repair itself. Thus out pacing himself. You see when you workout, you are literally tearing down your muscles. When you rest and recover, your muscles are repairing, adapting from the stress, and growing. The challenge is to find the optimum balance of how much your workout equates to how much rest and recovery time needed before hitting that muscle again. If you are coming in and working out more, and not balancing the two, your body will lose any gains you have ever made. And, thus working against himself. my friend was Freaking out.
I suggested subtle changes so not to freak my friend out too much. I knew he needed big changes in his approach. Though also knew how he felt would override actual results. As he would take first one day off and then another and another, his result would gradually improve. Though any more than that was too much for his ego to take. How he felt about his workout verses the science, measurements that proved otherwise. So, the question to ask yourself, which one is more important to you? Your ego vs. results.

As far as exercises that may be nice to see on you videos? Always fun to see a persons approach to how they may isolate a specific muscle and not just exercise it, but the depth of the science base for the exercise and how it is performed for best results. As well as the bottom line, the actual results, and quickness of seeing the results. Many times I will see people just put in busy work, sort of kind of works the muscles with the exercise and method as well understanding of the exercise and muscle.

So, some of my favorite would be the

1. Serratus Anterior. How it give those nice indentations from the back to the torso with a front view.

2. Isolating upper and lower abdominal without initiation /use of the iliopsoas/iliacus psoas. And, explain why it is important to not use the iliacus psoas when exercising the midsection.

3. Isolating external obliques so to create the striations appearance along the external midsection . As well as developing what is known as the Apollo's belt, also known as Adonis belt or iliac furrow, is a term for a part of the human anatomy. It refers to two shallow grooves of the surface anatomy of the human abdomen running from the iliac crest to the pubis, along the length of .the inguinal ligament.

4. Explain the difference/detention between exercising the teres major and teres minor vs. the latissimus dorsi.

5. Finally the best weight training routine for making the workout aerobic, and optimal for burning body fat.

Zac Malone says:

I have been watching you for 2 years now and can confidently say you are very accurate and reliable. Thank you so much😁

Javascript Kiddie says:

How about overhead shoulder pressing your couch?

Aprizal Azhar says:

Please make a push-pull-leg+abs weekly training program at home

Vishal Jagannath says:

Please do one for legs, Jeremy! Hamstrings. I'm finding it hard to hit them at home, mainly because I can't anchor my feet to do Nordic curls. My foor isn't slippery either. 🙁

Zach Blackburn says:

These are basically prison workouts

James Morgan says:

Jeremy. Great Videos. How about doing some programs for us old guys (I’m 65). At my age, my muscles “write checks that the joints can”t cash”. For example, my quads can do lunges but my knees complain big time.

Vat Delailovu says:

Thank you very much for the videos and explanations. Excellent always.

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