[Music Intro]
Today I am going to show you how to train your side delts, without any equipment.
No bar bells,no dumbbells, no band, just your own weight and a very little amount of space.
What's up everybody?
Jeff Cavaliere AthleanX.com.
I talked about in the intro, a body weight exercise that you can do for your side delts.
So when we think about side delts or just even delt training in general, we are thinking
usually overhead presses, whether it be the barbell or the dumbbells or side lateral raises
or bent over raises all using dumbbells.
But there is not a lot that comes to mind when you think how do we train our shoulders,
body weight wise?
Yes you can do deep high push-ups or you can do wall push-ups as we have done before.
What if you want to target in on just the side delt?
Well, there is an exercise you can do, and we have it for you here today at ATHLEAN-X,
but I think the important thing you have to address first is, relative motion.
It is something that we will be working into a lot of things that we do in the training
program.
And that is how is your body moving, in relation to different parts of the body?
So let's say we were doing ab training.
We are always talk about ab training in ATHLEAN-X and say how relative to the motion, things
can be very different and have different effects.
You can have a top-down rotation exercise for your abs, meaning that the bottom part
stays still and the top is rotating.
Or you can have a bottom-up rotation where the top stays fixed, but the bottom is rotating.
So this stays here but the bottom is rotating.
It is all going to be working the core, because it is relative motion.
This turning on this; or this turning on this.
It is all relative.
So when you think about shoulder training, it is the same thing.
We know that the side delt with abduct or take away from the body.
So whether I am doing it this way here, or even in a sort of bent over fashion, you can
still see how the side delt with my arm down by my side versus when it is out, it is activated.
So now if we can re-create that with resistance, with our own body weight, we are good to go.
So how do we do that?
Well, with relative motion.
We come down here, OK, and we get into a plank position at our forearms.
I am going to want you to get a little higher up onto your elbow for this, but if it feels
uncomfortable, just throw a little pad down here, or a T-shirt or something, just to keep
it underneath.
Basically, what you are going to do is get into this position, in a plank position.
See you are already working your core.
We are going to do an abduction movement by not moving our arm away, but our body away
from our arm.
So from here we are going to come up and out.
Right to there.
So you can see that this arm got further away from my body by my body moving away from my
arm.
It is the same thing up by the shoulder.
So again, I am here, and I am going to move up and away.OK?
To make it really hard as you come down, you collapse down here.
So you are not up on your forearm but you actually collapse a little more.
It gets a good stretch on the delt.
From here I am going to come up out of it,and up.
Down, out and up.
Now you can do whatever you want with this arm.
You can keep it behind your back; now you are basically in a 3 point stance.
Really hard exercise.
Or you can keep it down here as a kick-stand as you come down to try to help stabilize.
You can see after just a few reps, this shoulder is really lighting up, and I can feel it.
So this whole concept here of relative motion is very, very important but it is one that
we work right into ATHLEAN-X training.
Take the science and put it back into strength.
So it doesn't matter how you have trained a certain muscle group, as long as you know
what the science is behind it.
We do all that for you already.
So guys,if you haven't already, head on over to ATHLEANX.com, grab the training program.
Seriously get started on it.
Summer is coming and you want to look good.
Get exercises that you can do, that you can do anywhere, that you can understand why you
are doing them.
Guys, we'll be back here again next week.
More exercises.More videos.
More nutrition.
Whatever it is you would like to see.
Leave your comments below.
In the meantime, get yourself started on this program so you can look great in these warm
days ahead of us.
I will see you back here in 7 days.