- What's up guys, it's Chris Heria,
Welcome to another vlog.
Today I'm gonna be showing you the five best exercises
for your rear delts, that you can do
without the need of any weights.
Now, often times, when training our shoulders,
we tend to neglect our rear delts
and workout more on the areas that we can see,
like our frontal and side delts.
And additional to that, a lot
of other exercises incorporate your frontal delts more
as well, like bench press and pushups.
Engaging your frontal delts more often during the week,
and if your not thoroughly training your rear delts,
you can be creating an imbalancement in your shoulders,
making them more prone to injury,
as the weaker area of your shoulders
will not be able to compensate
for heavier lifts that the majority of your shoulders would.
For example, if you have strong frontal
and side delts, you can bench and shoulder press
a good amount of weight no problem,
but if you try and exercise like clean and press,
that requires more of your shoulders
to be activated, you may be able to do the exercise
but it will be very likely that when
the move requires your rear delts, you'll feel much pain.
And maybe using other wrong muscles to help
with the lift before the exercise transitions
into frontal delt dominant by pushing the weight up
and over your head.
Now, of course, training your rear delts will help
the development and strength of your overall shoulder.
But it will also help with your posture as well.
The more you train your rear delts, the more you can
naturally contract against the bigger muscle
that you have in front, like your chest,
and even your frontal delts.
So that's why I want you guys to follow along
with today's workout of the the five best exercises
for your rear delts.
You'll find the workout routine we're right about
to get into on the Heria Pro app, so if you haven't already
make sure you've downloaded it in the app store,
or Google Play store.
Get this workout open.
We're about to get started.
I've chosen five exercises that specifically engage
your rear delt and require absolutely no weight.
A lot of times that tends to be people's excuse is either
they don't like to use weights, or they don't have
access to them.
So we're eliminating the excuses right now.
It's time to get in the best shape of your life.
The first exercise is going to be Reverse Wide Plank Hold.
(electronic dance music)
Now, as you're doing this exercise, it's important to engage
your core and your rear delts as you lean back
keeping a straight line from your shoulders,
hips to your heels.
Make sure you're regulating your breathing while
doing this exercise, breathing in from your nose
and out through your mouth.
And try to lean as much as you can, of course,
without falling.
That's going to ensure that you're really
engaging those rear delts.
Eventually your rear delts will get stronger
and you'll be able to lean more and hold this
for a longer amount of time.
(electronic dance music)
All right, moving into the next exercise.
We're going to be going into Assisted Victorian Raises.
(electronic dance music)
This exercise is all about leaning back and
bringing your hips forward.
When you come up, you want to be as flat as you can,
and you would want to lead your body with your hips
to make sure that you're keeping that straight line
reaching parallel with the dip bar, and the higher
you go, the more you're engaging your rear delts.
When you're first trying this exercise, of course,
you can use momentum swinging up to the top.
But eventually you want to try to hold that top position
for as long as you can.
They might be moments, but eventually those moments
last longer the stronger you get.
Eventually you'll be able to just hold that position there.
Whew! All right.
There we go with the Assisted Victorian Raises.
Now, of course, if you're still having trouble with
this exercise, because it is pretty tough,
you can always tuck your legs in.
(electronic dance music)
It's going to be a lot easier.
Next exercise is going to be Wide Australian Face Pulls.
So by now you guys should be familiar with
Australian pull-ups.
This exercise is very similar to the Australian pull-up,
except we're going to change the angle.
So we're not engaging our back,
we're coming a little deeper and pull up
to our face and now that is going to engage
more of our rear delts.
You still want to engage your back,
you still want to keep your body as straight as you can.
We're going to take a wide grip, pull up to the face
engaging rear delts.
(electronic dance music)
All right.
Those are definitely killer.
Moving on the next exercise, we have Reverse Leans
on the dip bars.
(electronic dance music)
Now the key to this exercise is really to make sure
that your hips are in front of your hands.
If they are, the majority of your weight is
going to be leaning on to your rear delts.
Now you just need to focus more on the contraction,
and leaning further as hard as you can.
Of course, without falling and maintaining perfect form,
keeping a straight line in your body and
engaging your core.
And remember, when doing this exercise,
keep your arms straight to make sure you're not
helping with other muscles, and really putting
the emphases mainly on your rear delts.
(electronic dance music)
All right.
So there's some pretty tough exercises for your
rear delts that require absolutely no weights.
And you're going to see that these may be a lot
harder than the ones you're doing with weight.
But, of course, incorporating them both is going
to give you the best of both worlds and really
will give you some solid results.
But you have to make sure you can master your body weight
before you start incorporating external weight.
Now, moving on to the last exercise is one of my best
for the rear delts.
That's going to be Reverse Flys.
(electronic dance music)
So for this exercise to really emphasize on your rear delts,
you want to make sure that you're spreading your arms
apart, pulling out versus pulling in and at the same time
with perfect form, squeezing your core, keeping your
body straight from your shoulders to your hips to your heels
and regulating your breathing, in from your nose
and out through your mouth.
Remember, what makes this exercise most difficult
is the angle in which you do it.
So choose an angle that's going to challenge you,
but still allow you to perform the required
amount of repetitions.
(electronic dance music)
Whew!
All right, there we have the Reverse Flys.
One of my favorites for developing and strengthening
your rear delts.
Now, I just did this exercise with a pair of rings.
This is one of the best pieces of equipment when it comes to
calisthenics and building your body from home.
In fact, I'll probably do a video really soon on rings.
You can pick up a pair for yourself at nx.com/shop.
But you don't need rings to do this exercise.
You can do this exercise with a towel that you have
laying around your house.
Just remember to spread out through your arms
engaging more with your rear delts
and don't pull straight back with your elbows in.
That's going to engage more of your back.
And those are the five best exercises for your rear delts
to get them shredded from home or pretty much
anywhere at all.
It's really easy to find a set of dip bars
in a park around your neighborhood or even
two chairs in your home.
So congratulations, guys.
We just did round one of this workout routine.
If you were able to make it this far, that's excellent.
I want you to keep pushing it.
Eventually you want to work your way up to four rounds.
That's going to complete the full workout routine
and for everybody that's able to do those four rounds
keep it up.
You guys are getting shredded.
Remember to get this workout on your phone
as well as all of my personal workouts and workout
routines that I've created with specific goals in mind,
like getting shredded and building solid muscle
with minimal equipment.
Then download the Heria Pro app
in the app store or Google Play store.
You're going to get full access to all of my personal
routines and you're going to start getting in the best
shape of your life.
And remember, guys, tonight we're going to be starting
our Black Friday sale.
25% off store wide.
So if you ever wanted to pick up a weight vest,
some of our duffle bags, apparel, tonight is definitely
the time to do it.
We only do this sale once a year.
So make sure you stop by chrisheria.com
and pick something up before it's all sold out.
And remember guys, for more of my Top 10 during the week,
you want to be following me on I.G.
That's Chris Heria.
Almost every single post, I always do some type
of giveaway.
And during this Black Friday, Cyber Monday weekend
I'm definitely going to be doing some giveaways.
If you want a chance to be part of that,
make sure you're following me on I.G.
And for everyone jamming out to the songs on the channel,
those are all the tracks that I just released on my
album called Workout Music.
You can find my brand new album Workout Music
on any platform from Spotify, Apple Music,
Soundcloud, even TikTok.
Make sure you download it on your phone and you're
listening to it every single time you guys train hard.
That's going to be it for today's video, guys.
If you enjoyed this video, make sure you
smash that "like" button.
Comment down below.
Let me know what you want the next video to be about.
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With that said, I hope everyone has a Happy Thanksgiving.
I'll see you next Thursday, 2:00 p.m. USA, Eastern time.
Mad love.
Peace out.
(electronic dance music)
Smash that "like" button, guys.
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