- What's up, Thenx athletes?
It's Chris Heria.
Today, I'm gonna be giving you a workout you can do
right from home showcasing seven exercises to build huge
and strong shoulders.
Now your shoulders are actually the largest muscle group
in your upper body and has the widest range of motion
of any joint in your entire body.
And that's why it's so important to develop your shoulders
as they're used in every exercise that involves your arms
whether they're the primary muscle group,
the assister, or the stabilizer.
So having stronger shoulders is gonna improve
the performance and efficiency in your chest exercises,
triceps, back, and bicep,
having your shoulders strength translate into your pushing
and pulling days and making way more progress, strength,
muscle development, and gains.
And of course, it's one of the biggest components
to aesthetics in your upper body.
The wider your shoulders are,
the greater that V taper illusion you're gonna have.
Now, when it comes to developing huge shoulders,
just like anything else,
you're gonna want to create hypertrophy.
That can be done with increasing repetitions, decreasing
rest time, or adding on more resistance over time.
The other thing you're gonna wanna do is have a combination
of isolation and compound exercises for your shoulders,
as well as making sure that you're properly engaging
all three heads of your shoulders.
I've seen it being done so many times.
People will go ahead and do a whole shoulder workout
and every single exercise emphasizes on their frontal delt,
but barely engages their rear delt
throughout the entire workout.
It's very important that you work all three heads
of your shoulders in a workout, not just for symmetry
and balance and giving them the biggest appearance,
but also to prevent injury and develop the maximum amount
of strength in your shoulders.
So today, we're gonna be doing exactly that
with seven of my favorite exercises
for building huge, strong shoulders.
So if you're ready to get started
we're gonna do this right from home.
All you're gonna need is a dumbbell
for some of the exercises.
If you don't have one, you can just find something to lift
around your house.
And download the Thenx app in the App Store
or Google play store so that you can properly follow along.
Open up to the YouTube workout section
and you should be able to find this routine.
You can go ahead and do the warm up before we get started,
but if you're already warmed up,
please smash that like button and we're ready to go.
Now you guys know my number one shoulder exercise,
I say it all the time,
so let me just go ahead and get that out of the way first.
That's gonna be handstand pushups.
And I love this exercise so much
because there's so many progressions to this exercise.
You're gonna be doing this move
throughout your entire fitness journey
and you're gonna be making progress and gains from it.
For my complete beginners, you can start off
with the very first progression.
That's gonna be pike pushups on the ground.
If you've been training with me for a while
and you've been developing more strength,
you can try elevated pike pushups
or even handstand pushups against the wall.
And if you've really been training hard
and following along with me for a couple years,
we can do those handstand pushups free standing.
But if you're an absolute beginner
and even the pike pushups are too difficult,
just go for a standing military press with the dumbbells.
This first exercise is gonna emphasize on our lateral
and interior heads of our shoulders, but of course,
we're still gonna be training our triceps, our chest,
and even our traps.
So we're gonna go for 10 repetitions, pick a progression,
let's go for it.
(relaxed techno music)
All right, got those 10 handstand pushups out the way,
we can go ahead and move on.
The next exercise we're gonna get into is gonna be
an isolation exercise specifically
for building our rear delt.
That's gonna be single arm bent over rear delt flies
with the dumbbell.
All right, so I'm gonna use this ottoman as assistance.
Put my hand down.
You want your back as straight as possible.
And when you raise, you wanna raise to your elbow.
So we're gonna grab the dumbbell.
We're going for 15 reps on each side.
Keep your back straight,
squeeze your core, raise by your elbow.
(relaxed techno music)
All right, let's go ahead and switch.
Make sure that elbow's coming up, squeezing your core,
back is straight and flat.
(relaxed techno music beginning)
Nice in control.
All right, you should definitely be feeling
your shoulders right now especially in your rear delts
'cause you're also engaging your biceps and your lats
as well, when doing that exercise.
Moving on to the next one, we're gonna get
into single arm upright row, another isolation exercise
for your lateral delt as well as your rear delt.
So let's get into position kneeling down on the ground.
You wanna have your core tight, retract your scapulas.
Gonna put one hand here for assistance.
Bring the other one up.
(relaxed techno music beginning)
Make sure to bring it up by the elbow.
Last one.
All right, let's go ahead and switch it up.
Use the elbow to come up.
Make sure your scapulas are retracted and pulled back.
Let's go two more.
All right.
Those shoulders should be on fire by now.
All right, the next exercise
we're gonna get into is gonna hit a bit of all three
of our heads within our shoulders,
but really emphasize on our lateral head.
We're gonna be going for tap lateral raises
with the dumbbells.
So let's go ahead and pick up a lighter dumbbell
or you can pick up two books if you're at your house
and you don't have a pair of dumbbells,
but we're gonna grab them together.
Come all the way up.
Touch the outsides.
Come right back down to the center.
Squeeze your core, have a tight grip.
When you get to the top,
you want your knuckles facing each other.
(upbeat techno music beginning)
Last one.
All right, now the more you emphasize on that twist
when you come up, the more you're really gonna feel it
in your shoulders.
Now moving on to the next exercise,
we're gonna hit our rear delts with some rear delt flies.
As you can see with this routine, we're thoroughly working
all three heads of our shoulders
and definitely not neglecting our lateral or rear delts.
And for those of you following along,
you should definitely be able to feel a difference
in the fullness of your shoulders already.
So let's go ahead and pick up some lightweight.
We're going for 15 reps of rear delt flies,
bend over from your hips.
Wanna have a straight and flat back,
retract your scapulas and come out, right back in.
(dramatic techno music)
All right, there we have it.
We are almost done with this routine.
We just have two more exercises to go.
Next, we're gonna emphasize on our interior delts
with frontal raises.
So we're gonna pick up some weight.
Big chest, scapulas retracted.
Put the dumbbells in front of you, squeeze your core.
You're gonna come all the way up past your eyes
and right back down.
15 repetitions.
Have constant engagement, squeeze your core.
Nice and controlled.
Control the descension, as well.
(upbeat techno music)
Let's go, three left.
Nice in control.
Last one.
All right, we are down to the last and final exercise.
We're gonna finish this routine off emphasizing
on our medial delts with some lateral raises.
Now I know your shoulders are on fire by now.
Don't worry about how much weight you're lifting,
just worry about how well you can do
your last 15 repetitions.
So pick up some weight you can handle, big chest,
come all the way out right above the shoulders,
right back in.
(relaxed techno music)
Come up.
Try to get your thumbs down every time.
Three more left.
Last one.
All right.
My shoulders are on fire.
And with just seven exercises, a dumbbell,
and a couple minutes from home,
we just smashed this routine.
Remember, it's not where you train, it's how you train.
You can go to the gym every single day
and still not get these results.
But congratulations to everyone that completed this routine
with me, you know what it's the like to put in the hard work
and you're on your way to building
some huge, strong shoulders.
So if you enjoyed the routine,
please smash that like button.
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Guys, I also just dropped a brand new Heria collection
of the fleece shorts I'm wearing
along with joggers and hoodies at chrisheria.com.
I designed this collection with quality, comfort,
silhouette, and functionality in mind.
The hoodies are drop shoulder
with the sleeves starting wide to slim to give you
the perfect relaxed fit made with the quality material,
perfect for training or chilling.
If you had the same problem as me, where you were tired
of buying low-quality, uncomfortable clothing
that just didn't fit right,
then you're gonna love the new Heria collection.
And we produced a limited quantities.
So shop your favorite pieces right now at chrisheria.com
before we're all sold out.
And for more of my content during the week,
make sure you're following my blog channel.
That's youtube.com/chrisheria, my Instagram, my TikTok,
as well.
On all my platforms, I always do some type of giveaway.
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then make sure you're following.
And if there's anything at all that you'd like to see
in the next upcoming videos,
please let me know down in the comment section below.
And if I use your idea, I'll definitely be thanking you
and giving you a shout out in the video
and I'll see you next Sunday 8:00 PM USA Eastern time.
Mad love and peace out.
(gentle techno music)