What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today I'm going to show you how to hit the front, middle, and rear delt without having
to rely on exercises like this, or this, or even this.
As a matter of fact, we don’t have to rely on using any weights at all.
I'm going to give you three ways to hit each one of these heads of the deltoid, without
using any equipment at all.
So let's first go after that front delt.
We know that front delt is commonly worked in a lot of other exercises we do.
Namely, the bench-press.
But we do know if we can keep our elbows in front of our body – as I've shown you here
before on this channel – we can safely press overhead.
But what if we don’t have access to something we press?
We can actually press our own body.
So this introduces this whole concept that's going to run through this entire video, of
relative motion.
So when I get down on the ground here, I'm no longer trying to press the bar away from
my body.
I'm trying to press myself away from the floor.
You can see I can still have the same, exact mechanics of the shoulder.
My elbows are still staying in front of my body, positioned the same way as if I was
pressing dumbbells, or a barbell over my head.
But by pressing my body away, I've replicated the same force, and tension in the delts,
which is going to allow them to grow, regardless of whether or not you're using dumbbells,
or weights as your resistance.
Your body will do just as much.
Next up, this is one of my favorites because we're going to hit that hard to hit middle
delt, at least if you don’t have dumbbells.
We think that the best way, and the only way to hit these is to do lots of side-lateral
raises.
That might be true because we don’t think there's any way we can replicate this without
weights; but there is.
Guys, if you hit the floor, again, and realize this concept of relative motion is working
in your favor then you'll be able to hit, and target these middle delts.
So what you want to do is get down to the ground, and dig your elbow into the ground
on whatever side you're going to work.
What you're going to do is get up on your toes – of if you're able to.
If not, you can start down on your knees.
From here, you're going to tuck one hand up, against your chest – the not working hand
– and you're going to lower yourself down to the ground to get a bit of a pre-stretch
on that middle delt, and then rotate your body up, and away from the elbow on the floor.
Up, and away.
What you see here, guys, is you're getting that rotation.
That abduction of the arm, away from the body.
The same, exact motion that you're getting in the side-lateral raise.
But you're coming it with your own body.
The difference, here, is instead of moving your arm away from your body – as you would
when you're lifting the dumbbell – you're moving your body away from your arm.
But it doesn't matter because what's going on at the join itself is the same.
You're still getting abduction at the shoulder, you're still getting resistance.
This time, in the form of your body.
But the fact is, your moving muscle only know that you've delivered tension to them, and
it's enough to help them grow bigger, and better.
Now finally, we've got the rear delt.
Once again, we think dumbbells are our only option.
Not so fast!
If you spend all your time doing bent over lateral raises to hit the rear delt, not only
have I shown you that's not even the best exercise option when you do have access to
weights, but I've got a better option here for when you have no access to any weights
at all.
This is the reverse iron cross.
What you do is, you get yourself on the ground here, you put your feet flat on the ground,
and the goal is – all you want to try to do is push through your closed fists into
the ground as hard as you can, high enough to get your elbows cleared from the ground.
You can see the extreme action of the rear delts because we're getting our body into
extension.
We're getting those arms of ours into extension back, behind our bodies.
The rear delts – the great thing here is – you can actually intensify this contraction
by holding it for two, or three seconds, and then lowering yourself back down.
The fact is, once again, we're using relative motion instead of pushing our arms back, behind
our bodies while lifting a dumbbell.
We can worry about pushing our body away from the floor by pushing through the arms.
The effect is the same.
Your rear delts only know the fact that the tension being delivered to it is hard, it's
difficult, and most of all, capable of helping you add more muscle.
So there you have it, guys.
All three heads of the delt hit without equipment.
Delivering tension is the key.
Guys, no matter what you have access to there's never going to be an excuse for not getting
in shape.
If you're looking for a program that's completely bodyweight, that requires no equipment at
all; we have that.
That's one of our programs over at ATHLEANX.com.
It's ATHLEAN-0.
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Later.