- What's up, Elite THENX athletes,
it's Chris Heria.
Welcome to another video of official THENX.
Today, I'm gonna show you three tips for bigger shoulders.
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All right, let's get started.
So today, I'm gonna show you guys three tips
for bigger shoulders.
The first tip I wanna give you guys is to make sure
that you're properly engaging your delts
and not having your traps overdominate
an exercise when performing.
A lotta times this happens when you're trying
to lift up really heavy weight,
or maybe some weight that you're just not prepared
to lift at that time.
For example, when you're bench-pressing
and you're maybe benching too much weight
that you can handle, and your shoulders just
automatically start engaging and start
helping you with that lift.
So a great way to make sure that you're properly
engaging your delts is to use lighter weight.
Make sure you're using a light enough weight
that you can handle to make sure that you're
really activating the proper muscles
that you're activating, and correctly.
For example, I can pick up this weight right here,
and I can do a raise.
But to really make sure that I'm really engaging
in the proper muscles and I'm not helping
with other muscles, you wanna use a lighter weight.
And also make sure that your shoulder
is pushing away from you, and when you're lifting,
you're lifting away from your body.
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Make sure you're slow
and totally controlling that exercise.
No momentum at all.
All right, so, lightweight reps
and making sure that you're not going too heavy
while specifically trying to hit
those specific muscle groups.
Whenever you grab a heavier weight,
your body is always gonna try to find a way
to help it bring itself up.
So if it's gonna have to strain here or here
on your core, on your lats, to help bring it up,
it's gonna do it, but you really wanna focus
on that delt for it grow.
So you pick up that lighter weight.
All right, guys, the second tip I wanna show you
is you wanna make sure that you're doing
all the functions of the delt, which is
pressing,
the abductions and the raises.
When you're hitting all of these functions,
your shoulder's gonna be a lot more stronger,
and it's gonna be a lot more versatile in your training.
It's gonna be used to be doing this movement,
this movement and this movement.
Also, being able to be strong in all these movements
with your shoulders is also gonna reduce
your chance of getting injured.
A lot of times you guys might be doing a lift
or you're doing a certain press,
and you're not strong in one way
but you're strong enough in the other one,
and since because you're strong enough in one way,
you put too much weight onto a different direction
or onto a muscle that's just not ready for that,
and that's how you guys get injured.
So make sure that you're doing all the functions,
and make sure that you're hitting all three
heads of your delt.
So let me show you one for pressing.
We can start off with handstand pushups.
Of course, you guys can always do handstand pushups
against the wall.
By the way, check out our new THENX parallel bars,
coming real soon, guys.
Probably in about two more weeks.
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All right.
Okay, so there's a great
pressing exercise right there.
Of course, you guys can always do it against the wall.
Or you can do it, if you're advanced enough, just like me.
When you're doing pressing specifically,
of course you're working out your delts,
but you're emphasizing mainly, on that frontal delt.
Now I'm gonna show you abductions,
and this is gonna emphasize mainly on your rear delts.
So we're gonna do face pulls with the Australian bar.
So normally we do Australian pull-ups
coming up to our chest,
straight from our heel to our shoulder.
Now we're gonna go up, straight to our face.
You can do different grips
for this move of course too, wide grip.
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Shoulder.
And of course, closed.
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The main point is that you're hitting that angle
of that abduction.
All right, so next we have the raise,
which is gonna emphasize most on your side delts.
So get your THENX resistance band, THENX.com/shop
and let's do this exercise.
So you wanna step on the resistance band.
And now to do a side raise, you can go from the side.
Remember, make sure that you're not using
too much of that trap, you're pushing
the shoulder away from you,
and you're completely controlling this exercise.
You can also go from the front, of course.
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Full range of motion.
All right, let's check out the other side.
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Front.
And there you guys go.
So there you have it.
We hit all three heads, the rear, side and frontal delt,
as well as making sure that we do all three functions,
which is the press,
the abductions and the raises.
All right, the last tip I have for you guys
is to make sure that you are incorporating
isometrics holds into your workouts.
Isometric holds build muscle
just like repetitions do.
In fact, if you're hitting a plateau,
or if you find yourself slowing down,
getting stuck in your workouts,
definitely add in isometric holds,
and this is gonna freshen up your workouts.
It's gonna shock your body by doing exercises
a different way, doing something that you haven't done
with your body, and it's gonna challenge you in new ways.
Also, when you're holding isometrics movements,
you're building your endurance.
Not only are you building your endurance,
but you're creating more control.
You're gonna be able to control those muscles better.
You're also gonna be able to endure a lot more weight,
a lot more repetitions because you're more comfortable
with holding those positions,
you're more comfortable with activating your muscle
for a longer period of time.
Because a lotta times you see people, they're training,
they can do maybe a couple good lifts
or they can do a couple good moves.
But can you last, can you really endure
and handle that much?
And isometrics training is really gonna take
all your skills to the next level.
You're gonna be able to hold longer,
you're gonna be able to rep more,
and you're gonna be able to control a lot better,
which is just gonna take you to the next level.
So, one thing I can show you for that is L-sit hold.
L-sit hold is probably one of my top top favorites
for isometric holds in general.
It'll get your core crazy strong,
your shoulders crazy strong,
but it's a great one for shoulders specifically.
So we're gonna do that one now.
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All right, so, there's a perfect exercise right there,
isometrics movement that you can keep practicing.
You might start off being only able to hold that move
five seconds, 10 seconds,
but the more you do it, you're gonna get better at it.
And if you're incorporating a hold in between repetitions,
you're gonna feel the difference in your muscles.
You're gonna feel the difference in your pump.
The next hold I have for you,
for the delts, we're gonna go to a pseudo pushup,
the bottom of a pseudo pushup, and hold.
Right here.
Squeeze, squeeze your hands
and hold as long as you can for time.
Of course, if that's too easy,
you can go as low as you can,
really lean forward until your feet get off the ground.
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That last one is super tough,
but that's a great one for the, really not just the delts,
but your core, control, chest,
obliques, lats, that's a great exercise right there.
Definitely, try all of these.
All right, so there you have the top three tips
for bigger shoulders.
You wanna make sure that you're using proper engagement,
not using other muscles to help you, like the traps.
And using lighter weight to specifically
really target those muscles.
You wanna make sure that you're doing all
the functions of the delts, pressing, the abductions,
the raises, and third, last but not least,
you wanna start incorporating isometrics holds.
If you can do that L-sit, amazing.
If you can do the bottom pseudo pushup hold, amazing.
If you could just hold a pushup position, that's great too.
Start at your own pace, but if these tips
helped you guys, definitely like the video,
comment, share it with somebody to make sure
that they're making those gains too,
and of course, subscribe so you can make your gains.
Because we post videos every Sunday at eight p.m.
And the first person to like and comment on our videos,
always wins some THENX gear.
Thank you guys so much for watching.
Don't forget, you can become a member right now
at THENX.com to get full access
to all our workout programs, all our technique guides,
daily workouts, all sent straight to your phone.
Download our THENX app to take our workouts
and our programs with you everywhere.
It's really like having us
as a personal trainer, in your pocket.
Things that I've seen people trying to learn for years,
like the handstands, the muscle-ups.
I've seen in a matter of weeks, sometimes days even.
See you guys next Sunday, eight p.m.,
where we'll be covering three tips
for bigger triceps.
Peace out, love you.
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