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8 Best Shoulder Exercises for Mass (HOME EDITION)

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Rating: 4.0; Vote: 1

t lose our gains while away from the gym. That said, the home shoulder exercises to be covered here will consist of those you can perform with either a couple sets of dumbbells or your own bodyweight. The key is that the movement can be overloaded in such a way so as to create hypertrophy. First up is the bodyweight side lateral raise. Using the concept of relative abduction, we can hit the middle head of the delts and turn this home delt exercise into one of the best for increasing shoulder width at home. The key is to drive the elbow into the ground as you rotate your torso away. Though the arm is staying stationary, the body is creating abduction at the shoulder joint which creates a bodyweight shoulder exercise capable of building the middle delt. If we have dumbbells, we can target the middle delts as well with this awesome shoulder lateral raise combination. Start with the heavier dumbbell and perform a cheat lateral. The key here is to swing the weight up a bit but control the eccentric lowering on the way down. This eccentric muscle contraction is a useful way to create muscle mass and overload. After reaching failure, immediately grab the lighter dumbbell and rep out with a strict lateral raise once again to failure. Back to the bodyweight shoulder exercises for the prowler pushup. The best part about this exercise is that it hits the front delt hard both eccentrically and concentrically on the same movement with the added stretch to the delts at the bottom. The DB Seated Z Press is a shoulder exercise that helps to eliminate momentum from the lift and in the process make the shoulders do more of the work with less help from the legs. Of course, you will not be able to use as much weight on this shoulder exercise as you may normally however remember your muscles cannot read, they can only feel. They don-t know what the number says on the side of the dumbbell. Instead, they know the tension that they feel, and if you do this right, you will feel exactly the tension needed in the shoulders to help them grow. The frog pushup is another pushup variation for shoulders. The benefit of this as compared to the pike pushup is the angle at which you move your body is more conducive to adding shoulder mass. With the body moving straight up and down against the force of gravity rather than back and at an angle, you can effectively increase the overload on the delts and create more shoulder muscle growth. With the dumbbells back in the picture, we want to revisit one of the best shoulder exercises for mass and that is the high pull. This is not an upright row. Though similar in motion, the mechanics of these exercises are very different. Take a look at the position of the hands and elbows on each of these shoulder exercises. On the upright row, the wrists are lower than the elbows which places the shoulder joint into a great amount of internal rotation. On the high pull, it is directly the opposite, with the hands higher than the elbows and the shoulders in external rotation. Don-t make the mistake of thinking that these two moves are the same. The untrained eye may overlook this subtle but all important difference in the movements. When it comes to bodyweight shoulder exercises, the best of them all for creating muscle mass is the handstand pushup. This hits every head of the delts and does so with a large amount of weight. Finally, the hang clean and press is an option for building bigger shoulders at home with dumbbells. This time, we take advantage of the momentum and power we create from the ground up. Rather than taking it away as we did with the Z press, here we want to get some help from the legs to lift heavier dumbbells into the press. As you can see, it is possible to build bigger shoulders at home with the best shoulder exercises for mass. If you want to pack on muscle size and get bigger delts you just have to use the right selection of exercises. Using your own bodyweight or a couple of sets of dumbbells, you can put on shoulder mass at home without a gym. If you-re looking for a complete home workout program that allows you to build not only big shoulders but a complete athletic body, be sure to head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Cameron
Hi Jeff, I started your max muscle course and i'm loving it, I am 6'2 and was at 65 kilo I was feeling dizzy all the time and had constant anxiety. So i invested my money into some gym gear and your program and am seeing results so fast you wouldn't believe me if I told you how much weight I have put on. Im eating like a boss and hitting a high (3500) but healthy calorie count. Your videos are easy to follow and I love feeling muscles I didnt know I had the next day. It's hard to move my arms right now but I love it and I promise to never give up. I'm going for 80 kilo by the end of the year. To anyone out there wondering if $100 US is a good investment, well coming from a broke weakling I can say 110% YES. I like to go one step further, you say 10x10 i do 10x11 you say rep to failure then double it i double it plus 5. I AM THE BURN
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James
Is this high pull a shoulder exercise or an upper back & traps exercise? Or both. And as it's a pull exercise, if u were doing a push/pull split you'd do it on pull day but if it's a shoulder exercise wouldn't u then be doing shoulders on both push & pull days? Thinking about it, some shoulder exercises are pull and some are push & so if doing push/pull then you'd be exercising different parts of shoulder on different days. so I've basically answered my own question! The remaining question is is this a rear shoulder exercise or an upper back exercise or both? Both I guess.
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Morten
Beginner - pushup? Hey I am 54 years old - walking my dogs and going for hikes. I have a goal this year - and that is to take as many pushups that I can do. right now. I think I can do like 2 hihihihi but with my knees on the floor I can do 2 sets of 10. So I am not superman hihihihihih.
So what I think of is: Which other excercise is good to get my body stronger so that I can take even more? My whole body is shaking from doing these sets. hihihih do you have any videos of that? (sorry my English - I am from Norway)
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Mark
Hi I-m new to lifting. I-ve brought the full version of your six pack abs promise app and have been doing it for a week. In the app there are days which are rest days. My question is should I just rest from ab exercises on my the rest days which the app says or should I rest from doing any other lifting too. I have no idea what to do as I want to achieve best results but not hinder those results by working out too much. Would be great if you could find time to reply. Many thanks. Mark. In the uk
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Muhtadi
Hey Jeff, I-m a 16 year old and as for my fitness levels I-d say It-s average but I have a weak area which is my shoulders where the bones on both my shoulders are sort of sticking out, it-s not an injury I think it-s called scapular winging and I don-t do weights and bodyweight only so if there-s any workout or routine you recommend can you please let me know? Thanks for the time and if Jeff has already done a video on this can someone please let me know thanks.
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Mohamed
0: 27 - Mid Delts - Bodyweight Side Lateral - Focus on driving elbow into the ground
1: 10 - Mid Delts - Cheat Lateral => Strict Lateral
1: 52 - Front Delt - Prowler Pushup
2: 30 - Mid/Front - Seated DB Z Press
3: 05 - Mid/Front - Frog Pushup - Move vertically, knees close to elbows, light toes
3: 45 - Mid/rear - DB High Pulls - Hands higher than elbows
4: 37 - All - Handstand Pushups
5: 07 - Front/Mid - DB Clean and Press - With momentum
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Cesare
Hey mr. athlean-x. I was hoping you can do something about my high hip. I feel as if one leg is shorter than the other and come to find it may be due to something called high hip meaning my pelvic is crooked causing a pop in my one knee and most of my weight resting predominantly on one leg also making one foot flatter than the other meaning less/no arch in one foot. Very severe pop in the hip and knee when I move around stretching.
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Jay
Shit bro-s I need help I don-t know what I-m doing wrong. I been working out for 3 years I-m 18 and before this corona shit started around March I was 193. Now I-m 180-181. 2 weeks ago I been keeping track of my macros eating about 3600-4000 calories a day CLEAN and still working out in my backyard w weights that I got and been getting great workouts and still haven-t changed in the weight scale a bit. Am I doing something wrong?
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Isaac
---Big Question--- I had a lot of shoulder injuries (from military service) torn everything and had a impingement. Had surgery in 2018 and better now. Workout 6-7 days a week, have a decent garage gym. What would you recommend or not recommend for shoulder workout? Love this video btw. I-m a bit scared of the bodyweight side lateral looks like the would tear my shoulder again lol
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The
I have trouble making my shoulders sore. watched 100 of your vids and learned lots. To be honest i usually pick to listen only half of the tips, when i like them. But yesterday i was like no. I'm gonna do an entire workout from this vid. It's been not even 24hr and my shoulders are blazing sore. So finally. I need to say thank you for all the help. :)
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