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Shoulder Workouts To Do At Home

<article> <section> <p>Most people think of their arms when they think of building their upper body. But good-looking arms would look silly without good-looking shoulders—like a skinny tree with huge branches. It’s just as important for your physique (and joint health) to build strong shoulders.</p> <p>Problem is, most people train their shoulders incorrectly. They don’t know your deltoids have three heads, and different exercises train different parts of the muscle. Without smart workouts and some intensity, results may be hard to come by.</p> <p>In this article, we’ll look at what your deltoids are and how to get bigger shoulders at home. Plus, the #1 thing you need to know about shoulder workouts, and 6 workouts you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="deltoids"> </picture> <header>Where Are Your Deltoids?</header> <p>Your deltoids, or <i>delts</i>, are on the front side of your shoulder and top of your upper arm, as seen in the image above <sup>1</sup>.</p> <p>There are three “heads” to your delts. Each of which connect your collarbone, upper arm, and shoulder blade to your shoulder. </p> <p>(Keep these three heads in mind if you want to add muscle to your shoulders, because different exercises sometimes don’t work all three heads.)</p> <p>The primary job of the delts is to help with arm rotation and provide stability for carrying heavy loads. Here are some things you couldn’t do without deltoids:</p> <ul> <li>Rotate your arm</li> <li>Carry groceries in the house</li> <li>Throw a ball underhand</li> <li>Hold objects out in front of your face</li> </ul> <p>Strong deltoids don’t just look good, but help you <i>live better</i>, too. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Can I Get Bigger Shoulders at Home?</header> <p>Pick the right shoulder exercises for your fitness level, and get a little better each time you work out.</p> <p>Ignore that guy on Facebook or person at the office who always says lifting weights is the only way to add muscle. Sorry, dude, but that’s not true. Bodyweight exercises work just as well as weights do! </p> <p>Other keys to focus on for adding lean muscle mass include:</p> <ul> <li>Eating well (and <a target="_blank" href="" rel="noreferrer">enough calories</a>)</li> <li><a target="_blank" href="" rel="noreferrer">Setting fitness goals</a></li> <li>“Bulletproofing” your body so you stay pain-free and able to exercise</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>The Deltoids: Which Exercises Are Best for Shoulders?</header> <p>This is a tough question to answer, because you use the shoulders for so many different types of workouts. </p> <p>You need a variety of shoulder exercises in your training. This is to make sure you’re hitting all three deltoid heads. (See samples below in “The #1 Thing You Should Know About Shoulder Workouts” for more.)</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can I Work Out Shoulders Twice a Week?</header> <p>Yes. Your shoulders are one of the biggest joints in your body, so they can handle two workouts per week. Actually, if you lay it out correctly, you could even train them three times.</p> <p>At <a target="_blank" href="" rel="noreferrer">Warrior Made</a>, we advocate for a three day per week workout split for getting results. </p> <p>Simply alternate the focus of the day between upper body, lower body, and full-body workouts. Everything gets worked on <a target="_blank" href="" rel="noreferrer">full-body day</a>, and you do a few core exercises each day, too.</p> <p>This split allows your muscles to recover between workouts, while being enough to lose fat, add muscle, or strive toward your particular health or <a target="_blank" href="" rel="noreferrer">fitness goals</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="woman-push-up"> </picture> <header>The #1 Thing To Know About Shoulder Workouts</header> <p>For consistent results—and to prevent injuries—pick exercises that work <i>all three deltoid heads</i>. An underdeveloped rear deltoid can lead to posture problems and rotator cuff injuries.</p> <p>No need to order an anatomy textbook off Amazon. We’ll keep it simple. Here are how certain exercises work the heads of the deltoid:</p> <ul> <li><a target="_blank" href="" rel="noreferrer">Push-ups</a> do a great job of hitting the front and middle deltoid heads, but they neglect the rear deltoid head. </li> <li>Exercises where your hands go above your head (<a target="_blank" href="" rel="noreferrer">beginner exercises</a> like kneeling inchworms for example) target the rear deltoids.</li> <li>Front lifts are good for training the front and middle deltoids.</li> <li>Lateral lifts are good for targeting the rear delts.</li> </ul> <p>That’s why we’ve carefully picked 6 shoulder workouts that work the shoulders in all different ways. Whatever your goals, there’s a workout here for you to try right now with no equipment.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>6 At-Home Delt and Shoulder Workouts</header> <p>Use our <a target="_blank" href="" rel="noreferrer">beginner exercise guide</a> for exercise demonstrations listed below.</p> <div class="sub-head">1. Plank/Push-up Shoulder Builder</div> <p><b>Why this workout?</b> Using supersets, this pairing of push-ups and planks will give your shoulders, abs, and <a target="_blank" href="" rel="noreferrer">lower back</a> a great workout.</p> <p>Do as many <a target="_blank" href="" rel="noreferrer">push-ups</a> reps as you can with good form. Use <a target="_blank" href="" rel="noreferrer">hindu push-ups</a> or a <a target="_blank" href="" rel="noreferrer">beginner variation</a> if you want. Immediately after, do a 30 second <a target="_blank" href="" rel="noreferrer">plank hold</a>.</p> <p>Rest for 60 to 90 seconds, then repeat two more sets. Record the total reps for the workout, and try to beat that next time.</p> <div class="sub-head">2. Circuit Shoulder Workout</div> <p><b>Why this workout?</b> This <a target="_blank" href="" rel="noreferrer">full-body circuit workout</a> is great for building up your shoulders and getting in a little cardio, too.</p> <p>Use these 5 exercises:</p> <ol> <li>Plank holds</li> <li>Step jacks</li> <li>Hindu push-ups</li> <li>Burpee walkouts</li> <li>Russian twists</li> </ol> <p>Do 45 seconds of max reps at each station, then give yourself 5 seconds to rotate between exercises. Do 3 rounds, with a 1 minute break between rounds.</p> <div class="sub-head">3. HIIT Home Shoulder Workout</div> <p><b>Why this workout?</b> <a target="_blank" href="" rel="noreferrer">High-intensity interval training</a> (HIIT) workouts blast fat, boost your metabolism, and help you add lean muscle.</p> <p>Do 20 seconds on, 10 seconds off using the following <a target="_blank" href="" rel="noreferrer">beginner exercises</a>:</p> <ul> <li>Kickstand push-ups</li> <li>Shoulder bridge lifts</li> <li>Mountain climbers</li> <li>Table tops</li> </ul> <p>Do 4 rounds of each exercise before switching and record how many reps you get in each 20 second interval. Start to finish, this workout takes 8 minutes.</p> <div class="sub-head">4. Core and Shoulder Blast</div> <p><b>Why this workout?</b> This workout works your abs, <a target="_blank" href="" rel="noreferrer">obliques</a>, and <a target="_blank" href="" rel="noreferrer">lower back</a> while building up the shoulders. This is a perfect “day three” shoulder workout, because it’s more core-focused.</p> <p>Follow an “A-B” split, doing the A exercises first. You don’t have to rush into the B exercises like a superset, but try to start within 15 seconds. Rest 30 seconds between sets.</p> <p>3 sets</p> <ol type="A"> <li>Up down dog, 20 reps</li> <li>Side plank, left side, 20 seconds</li> </ol> <p>3 sets</p> <ol type="A"> <li>Mountain climbers, 30 reps</li> <li>Side plank, right side, 20 seconds</li> </ol> <p>2 sets</p> <ol type="A"> <li>Russian twists, 20 reps </li> <li>Plank, 40 seconds</li> <li>Simple side bends, 10 reps on each side</li> </ol> <div class="sub-head">5. “Arm Farm”</div> <p><b>Why this workout?</b> Use this shoulder workout if you want to add lean muscle to your shoulders and arms at the same time. Record total reps for the future. </p> <p>There are a lot of upper body exercises in this workout, so take 1 to 2 minutes of rest between sets.</p> <p>Hello, beach muscles!</p> <p>3 sets</p> <ol type="A"> <li>Push-ups (or your preferred push-up variation), max reps</li> <li>Up down dogs, 10 reps</li> </ol> <p>3 sets</p> <ol type="A"> <li>Explosive couch push-ups, max reps</li> <li>Kneeling inchworms, 10 reps</li> </ol> <p>2 sets</p> <ol type="A"> <li>Kneeling dolphin push-ups, max reps</li> <li>Kneeling slides, 10 reps</li> </ol> <div class="sub-head">6. Full-Body Advanced Shoulder Circuit Workout</div> <p><b>Why this workout?</b> This <a target="_blank" href="" rel="noreferrer">full-body circuit workout</a> prioritizes the shoulders, but really does hit everything. If you’re a beginner, you might need to scale the exercises or work your way up to them.</p> <p>Follow a 55 second on, 5 second rotation split between exercises:</p> <ol> <li>Push-ups</li> <li>Jumping jacks</li> <li>Burpees</li> <li>Alternating jumping lunges</li> <li>Side plank (alternate sides each round)</li> </ol> <p>Do 2 rounds with a 1 minute break between rounds. Record your total reps.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="man-stretching-arms"> </picture> <header>Shoulder Workouts—Wrapping Up</header> <p>Whether your goal is building your upper body or proving that guy on Facebook wrong, the 6 shoulder workouts in this article are the perfect place to start adding muscle.</p> <p>Remember all the keys to building your delts: </p> <ul> <li>Pick a variety of exercises that target all three heads of the deltoid. </li> <li>Improve a little each workout.</li> <li>Eat healthy (and enough calories).</li> <li>Consider setting a <a target="_blank" href="" rel="noreferrer">’SMART’ goal</a> for your shoulder workouts.</li> </ul> <p>And we’d love to hear how these workouts went for you. Head over to our <a target="_blank" href="" rel="noreferrer">Warrior Made</a> Facebook page and let us know!</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">Deltoid Muscle</a></li> </ol> </section> </article>

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