- What's up?
It's Chris Heria.
Welcome to the vlog.
Today, is my shoulder day and I'm gonna be showing you
how to get bigger and broader shoulders.
And the way we're gonna be doing that
is by targeting all heads of your shoulders,
your anterior delt, your median delt,
and your posterior delt.
You see, you could be doing a shoulder workout routine
of all shoulder exercises but the exercises
may all be emphasizing on only one specific delt,
you're actually, not training your shoulders entirely.
Training all your delt heads will give greater definition
all the way around the shoulders by expanding the width
as well as increasing the size with the right exercises.
Another thing is that most people tend
to neglect their rear delts a lot
and work more on exercises that will build
their frontal delts because that is what they can see.
Working all delt heads would actually help the development
of your shoulders overall as each delt helps each other.
So today, I'm gonna be showing you how
to get bigger and broader shoulders
by emphasizing on your frontal, medial, and rear delts.
And I'll be giving you exercises that will emphasize
on each specific delt.
I'll have a calisthenics version as well as a weight version
and the first delt head we're gonna be getting into
is your anterior delt, your frontal delt.
We're gonna be doing plate raises for the weighted version.
("Destroy, Rebuild" by Grimm Gutter)
Okay, we're gonna go ahead and grab the plate.
We're gonna start with our arms straight,
elbows pointed down,
and the ditch of our elbows pointing straight up.
You wanna keep a really tight grip on the plate
and when you're lifting up, try not to swing.
You want control of the whole entire motion.
Let's go for it.
("Destroy, Rebuild" by Grimm Gutter)
Alright, perfect.
So that's the weighted version.
Let's go into the calisthenics version.
I have for you guys: handstand pushups.
Now you can go ahead, do handstand pushups against the wall,
and eventually, after watching enough videos on the channel,
you should be able to do some
freestanding handstand pushups,
so let's go ahead and go for those.
(soft upbeat music)
Now we just emphasized on our frontal delts
and of course, this is a very difficult movement.
So do this move against the wall.
If that's still too tough,
try doing some elevated pike pushups
and if that's too tough, try some pike pushups.
Now let's move on to the medial delt head.
I have for you guys, dumbbell lateral raises.
Let's check it out.
Alright here we go.
Squeeze as tight as you can.
Lift all the way up, shoulder height.
Come back down.
Let's go for ten.
(gentle beat)
Alright, now calisthenics version.
We're hitting the medial.
We're gonna go onto low plank to high plank.
And honestly, there's a lot more weighted exercises
to really target and emphasize on your medial delt.
When it comes to calisthenics,
mainly all the exercises are compound movements,
meaning that you're gonna try to hit your shoulders
but you're gonna be hitting other muscles in the process
on training your shoulders.
So if you're really trying to isolate on your medial delt,
then using dumbbells and doing weighted exercises
is gonna be a better isolation exercise
to really train those delts.
Now which is why no one training style
is ever gonna be the best.
You're always gonna have benefits in one
as well as benefits in the other one
that you can take from.
And because with that some point,
weights being more of an isolated movement,
when you're doing calisthenics,
you tend to burn more fat
and make a lot more progress a lot faster
because you're doing a lot more compound movements
versus just isolate and spending more time
on one specific muscle group,
which would only benefit mainly that desired area.
With calisthenics, you're kinda getting
a whole lot more done all at once.
So perfect example,
I'm gonna show you low plank to high plank.
We're gonna be hitting our medial delts.
Start with a low plank.
As you can see, this is also really engaging
our core as well.
This is gonna be a good core exercise as well.
So we're gonna be building shoulders
as well as getting shredded on the core.
Here we go.
(soft beat)
Now as you can see, as I'm doing this guys,
really turn over on this side,
cause this is really what's gonna stress that medial delt.
So emphasize on that turn
when you go to place the other hand.
Alright let's keep it goin'.
(soft hip hop music with bass)
Alright, so there we have it.
Not let's move on to the rear delt.
And of course guys, in calisthenics,
you can still isolate specific muscle groups,
but the majority of the exercises you're gonna be doing
are gonna be compound exercises,
which will be burning fat
and building multiple muscle groups simultaneously.
And just like with weights and gym training,
you can go compound exercises and burn and build muscle
with weights as well,
but most exercises that you find
and most machines that you find in the gym
are targeted toward isolated training.
That means trying to isolate
and emphasize all your efforts toward one muscle group,
which is not bad.
It depends on what your current goals are,
which is why it's super important
to have a right and structured workout program,
workout routine.
So you know exactly when to be using what.
Alright, so we're gonna move on to the rear delts.
The next move I have for you is with the dumbbells.
It's gonna be bent over rear delt flies.
Let's go for it.
("Wu" by Kazam)
Let's get that back straight, bend over.
Alright, now let's move on to the calisthenics version.
We're gonna go for face pulls,
and you can do this exercise on the side of dip bars,
on a low bar, on an Australian bar,
on the squat rack in the gym,
and worse case scenario, you could also
do this move with the cable fly machine.
You probably wouldn't wanna be doing this move
on the squat rack.
So you're gonna go down, keeping your heels into the ground,
keeping your hips up, and straight line from your shoulder
to your heels, and you're gonna pull right up to your face.
Go right back down.
Up to the face.
Got it?
Let's keep it goin'.
(soft beat playing)
So we have the frontal delt, medial delt,
and now we just hit the rear.
Now I'm gonna give you guys on last bonus move.
These are exercises that are gonna be targeting
your entire delt: the frontal, medial, as well as your rear.
And there are other exercises out there that do the same,
and that are really great and efficient as well.
If you know of any, leave 'em down
in the comments section below.
But the one I have to show you guys with weights
is gonna be farmer walks.
So you're gonna hold a set of dumbbells,
squeeze 'em as hard as you can,
and engage your scapulas and walk.
Let's go for it.
(upbeat music)
Alright, we're down to the last exercise.
Now, this is gonna activate
the frontal, medial, and rear delts in different stages.
We're gonna be going for wall walks.
When we first start off, you're really gonna
be emphasizing on the frontal delt,
and as you being to walk up the wall,
it's gonna start going through your medial,
and it's gonna end up engaging your rear delts.
So engage your core the whole entire time,
make little steps.
Do not take big steps with your hands or your feet.
And you should be able to do this exercise no problem.
If you can't do this exercise all the way up,
just walk as far up as you can,
and then come back down,
and eventually, you'll be able to do it higher and higher.
Let's go for it.
(soft upbeat music)
Alright.
(exhale)
That was the last exercise, wall walks,
which in my opinion, it's probably one of my favorite
when it comes to making gains for your shoulders.
And that is how you get big shoulders guys.
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Search for HeriaPro in the app store
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that you can use to create your own workouts,
catered to your own fitness goals
that are gonna have you getting
in the best shape of your life.
So with that said, thank you guys so much for watching.
I will see you next Thursday, 2 p.m., USA Eastern time.
Let me know what you want the next video to be about.
Don't gorget to check out my brand new single
I just dropped called "Patient";
you'll be able to buy as well as stream
on Tidal, Spotify, Apple Music.
And lastly, the thing is true.
I will be in Los Angeles for the LA Fit Expo
January 26th and 27th.
Before I end this video, I wanna present the winner
of the 25 day weight vest challenge,
who won a free weight vest and a trip to Miami.
Check this out.
(bright music)
- [Chris] Congratulations to the Igusev twins.
You are the winners of the 25 day weight vest challenge
with your insane body transformations.
Get ready to take your training to the next level
in Miami with the Thenx crew.
(upbeat music)
- So I will catch you out in LA in January,
and I can't wait to meet you guys.
Stop by the booth, take a picture, mad love.
Peace out.
See you next Thursday.
(♪"Patient" by Chris Heria♪)
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Smash that like button guys!
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