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- What's up Calisthenics athletes?
It's Chris Heria.
Welcome to another thenx video.
Today I'm going to be showing you
how to get a crazy shoulder workout.
The serious pump, using no weight
just a little resistance band, a piece of equipment
that's super lightweight
that you could take absolute anywhere
and get a solid workout in with.
Each resistance band comes
with its own amount of resistance.
So getting a thicker band
is like picking up a heavier dumbbell.
Now you can use resistance bands for assistance
and exercise as well and it will do the opposite effect.
The thicker the band is the more weight
it's going to alleviate from your body
to allow you to do an exercise
that you may not have the strength to yet to do so.
Or to alleviate some weight so that you're able to
increase your repetitions and build more strength.
But for today, we're gonna be using the bands
for resistance.
And this is going to be all the weight
that we're gonna need for today's workout.
Now, if you need a resistance band to take your training
with you everywhere, visit thenx.com/shop.
We have them all in the shop
from lighter bands like these red ones
to thicker bands that have a lot much more resistance.
So if you don't have one
get yours right now at thenx.com/shop.
Now in order to get an effective shoulder workout
you need to make sure that you're hitting
all three heads of your shoulders.
That's going to be your frontal, medial and rear delt.
Now there's a lot of shoulder exercises out there
but not all of them engage all three of your delts.
And some shoulder exercises emphasize mainly
on just one delt.
So you have to make sure
that you're selecting the right combination
of shoulder exercises to make sure
that you're getting a full complete shoulder workout
and that you're hitting all areas of your shoulders.
That's not only going to strengthen your shoulders
to its fullest potential, but it's also going to
prevent muscle imbalances and injuries.
A lot of times we have shoulder impingements
where we have pain in our shoulders because we're lacking
in one of the delts.
Most commonly the rear delt.
But today I'm going to show you how to effectively
hit your rear delt as well as all of your delts
with just this little resistance bands.
So if you're ready to get started
make sure you download the Thenx App
in the App Store or Google Play Store.
Open up to the YouTube workout section
you should be able to find this routine,
have your resistance band in hand
and you're ready to get started.
Now to start off, we're going to be focusing
on our rear delt as it's the most neglected one.
So I'm going to take my resistance band
and you can just tie it around any stable surface.
A lot of times when I'm in the house,
I'll probably put this on like a doorknob
something like that.
So you can put it through.
Now the first exercise we're going for it is Face Pulls.
Let me angle myself so you can get a better view.
I'm holding both sides of the resistance band.
I'm going to squeeze my scapulas back, squeeze my core.
I'm going to bring it all the way to my face
and right back down.
Well range of motion.
Let's go for it to 15 reps.
When doing your Face Pulls,
you want to have a tight grip
on the resistance band but you want to be emphasizing
pulling from your elbows
and squeezing your scapulas and shoulder blades behind you
trying to get your shoulder blades, to touch each other.
As you slightly pull up towards your eyes.
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Alright, there we have the first exercise Face Pulls.
That's going to be engaging our rear delts.
So now we're going to go into the next rear delt exercise.
That's going to be Single Arm Rear Delt flies
with the resistance band.
And since I have one band today
I'm going to be doing each arm isolated.
You can do both if you have two bands
but it's good to do it isolated on both sides as well
cause it can cure muscle imbalances
and strengthen each individual side.
So you want to have a tight grip on the band.
You want your feet, shoulder width apart
and we're going to have a slight angle in
so that we have more range of motion When we come out
with our arm.
To keep your core tight you're going to come out
from your rear delt and your elbow.
Come right back in control the whole entire movement,
12 on each side.
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Alright let's switch.
Keep the nice angle so we have more range of motion.
All the way up.
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Alright.
Now if you notice I'm not bending my arm like this.
I'm keeping my arms straight so I can really
engage my rear delt.
As it's coming down, I'm staying straight
and as it's coming back out
I'm keeping my arm straight as well.
Alright, so now we're ready to move on
to the next exercise.
That's going to be Ski's with the resistance band,
the last rear delt exercise.
So we're going to hold the resistance band,
have a really good grip, be right in front.
We want our feet, shoulder width apart
and again, our core tight scapulas pulled back.
We're going to come down almost like we're getting
into a deadlift position.
And from here, we're going
to bring our arms straight back.
Again our arms have to stay straight
to really engage our rear delt.
So take full range of motion and come right back.
12 on each side.
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Alright, switch.
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Last one, squeeze hold hold hold.
Alright, that's going to be the last rear delt exercise
and as I was getting into this exercise
I took an extra step back
just to add more resistance for the movement.
The further you are, and the more tension there is on
the resistance band, of course the more weight
and resistance is going to be applied to the exercise.
And if this is too easy
you can always pick up a thicker band
and it's definitely gonna get a whole lot harder.
Now we're ready to start emphasizing
on our frontal delt with these next exercises.
First one is going to be Straight Arm Frontal Raise
with the resistance band.
Now I'm doing these Straight Arm because this is
really going to strengthen your tendons as well
and build your straight arm strength
for more advanced exercises like Full Punch Holes
and pressing up into a handstand from a full punch position.
So if you're just getting started,
you don't have to lock out your arms completely straight.
But try to keep them as straight as possible
and over time, as you continue to strengthen this exercise
and the ligaments and tendons associated with it,
you should be able to lock out your arm
and start doing this exercise with your arm
completely locked out start developing
that straight arm strength.
So let's get right into it.
We're going to be doing isolated arms.
I'm gonna start with one, have a nice grip.
As you can see, I'm going to try to overcrow my arm a bit
kind of like a false grip to emphasize that I'm pushing
from the ditch with my elbow, as well as my frontal delt.
See just like that.
Now I'm at the side of the resistance band
so that I'm not hitting myself when I come up.
Right? So you want to stand to the side.
We're going to go for 12 repetitions
keeping your arms straight
pushing your frontal delt forward right back.
Now if your arms are straight locked out,
you should be leading with the ditch of your elbow.
As well as your frontal delt.
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Alright, let's go ahead and switch.
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Last one, hold it.
Nice and straight.
Alright, that is a killer frontal delt exercise.
It's also one of the best exercises
to develop straight arm strength
necessary for Full Plunge Pushups, and way harder
advanced exercises like pressing from a plunge
to a handstand and back down.
We're going to move on to the next frontal delt exercise
with Anterior Raises.
So we're going to go ahead and turn around.
We're going to have a pronated grip and we're going
to bring our hands all the way up, all the way back down.
Keep your arms straight.
Let's go for 10 reps.
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You want to make sure that you keep your back straight
and you're still bringing your scapulas back.
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Alright, so with the first exercise
we were really emphasizing on the first 90 degrees.
Now with this next exercise, we're working
on the rest of the 90 degrees completing 180 degrees.
The full range of motion for our anterior delt.
So now we're ready to move on to our medial delts
which is the last head to complete our shoulders.
Also keep in mind that the majority of shoulder exercises
are almost always engaging your medial delts
and many shoulder exercises engage your anterior as well
which is why we had one more rear delt exercise
then our medial and our anterior
because we're already indirectly hitting anterior
and medial delts so often
every time we do bench press, pushups, handstands
and other exercises that you may do throughout the week
which is why the rear delt tends to be more underdeveloped
compared to your other two delts.
So on our shoulder days we want to make sure
to show extra love to our rear delts.
Now we're ready to hit our medial delts
which we'll be using Lateral Raises.
And we go ahead and take off this band.
I'm going to stand on the band, give it as much resistance
as I would use for a lateral raise.
That's of course, as much resistance
as it will allow me to complete this move
with perfect form but also complete the repetitions.
In this case, we're going to go for 15 reps
on both sides to keep your core tight,
stand up straight, fix shoulder width apart, shoulders back
and bring it all the way up, all the way back down.
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Well the last one you want to make sure
to really squeeze and control the entire movement
all the way up and all the way down.
Alright, here we go get a good grip.
All the way up, all the way down.
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Alright.
That was the last rep right there
and now I have one last exercise for you.
This last exercise is going to emphasize on our medial delt
as well as our frontal delt.
That's going to be Shoulder Press with the resistance band.
Now I would always recommend to do the progression,
pipe pushups or elevated pipe pushups.
As these are direct progressions to train
to develop your strength
to eventually be doing freestanding handstand pushups,
90 degree push-ups and a lot more.
And these progressions take absolutely no equipment.
It can be done everywhere
but since we're using resistance bands today
I'm going to be showing you how to do a Shoulder Press
with just the resistance bands.
So I'm going to use a thicker band,
to add more resistance
add more weight to this exercise.
I'm gonna step on the band,
about shoulder width apart.
I'm going to bring it up.
From right here, I'm going to press up
bring it behind my head,
press up in front up.
Let's go for 20.
Keep your core tight.
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Alright, there we have it.
The last exercise to finish off
this effective shoulder routine
using nothing but resistance bands.
And as you can see, my shoulders are pumped.
Keep in mind that your body doesn't know the difference
between what type of resistance that you're using.
Body weight, weights, or resistance bands
resistance is resistance.
All of them can be used to build muscle
and each and every one of them
have their own specific advantages.
So make sure that you incorporate
all forms of resistance in your training
if you really want to be the sharpest blade in your toolbox.
So if you're able to make it
through this routine with me, congratulations
you're on way to building some solid shoulder strength
and the more you do this routine
you're definitely going to get a whole lot stronger
and be able to go for more rounds.
You want to be able to do at least
3-4 rounds to complete this routine
and to benefit the most out of this workout.
And don't forget to get this workout
and many more getting in the best shape of your life
make sure you sign up the thenx.com and become a member
to get full access to our workout programs,
daily workouts and technique guides
that are going to have you shredded.
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in the app store to take our workouts
with you everywhere and join the millions
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getting in the best shape of their lives right now.
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Peace out.
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