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

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Rating: 4.0; Vote: 1

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, Ill show not only show you what those shoulder building exercises are, but Ill 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, lets 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 wed 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, were 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, youll 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, its 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 were after. Well 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 Ive 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 were including allows us to finish off the workout with a little more rear delt isolation, and its the rear delt fly. Here, you want to again use the bed sheet setup but this time youll straighten your arms in front of you with your palms inwards towards each other. If you dont have access to bed sheets for this, a viable alternative are rear delt holds with external rotation. For this, Id 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, heres what the workout thatll 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 Id 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, youll 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 thats 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 its currently at
Date: 2022-01-03

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Comments and reviews: 8

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
reply

Jeremy
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 youd seriously like to see and Ill throw it in the mix.
P. P. S For those running my full body home workout, Id 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.
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Se7en
My Mom Walking In When Doing 2: 26:
Me Doing The Workout
Her Walking In
Mom: What The Hell Are You Doing? Get Your Disgusting Sneakers Off My Counter!
Me: But Mom, Its a Workout I found from YouTube.
Mom: I dont care, go do online school!
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AnabolTi
What pisses me off, is that I used to never stretch, and my hams limit me in many way now, I can't even do a pike push-up even if I have the strength for it, my hams are really tight and do not stretch enough
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Vhol
this has to be the best workout video ive ever seen on youtube, explains everything in perfect detail, straight to the point, no loud-annoying music, shows how to progress? its perfect. nice job man, keep it up
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Maicon
awesome, best part is there's no upside down exercises like Chris Heria's workout (except for the pike which is a must have for shoulders)
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Gzane
Yo thank you so much for this, those ones for rear delts really helped me a lot. Much love and keep posting, liked and subbed
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Taneya
best shoulder workout from home
I am starting this workout and will measure my before and after inches and update here.
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