- What's up Thenx athletes.
It's Chris Heria.
Welcome to another video of Official Thenx.
Today I'm gonna be showing you how to replace
your shoulder day at the gym with this home workout.
(upbeat music)
A lot of people may think that you need to be in the gym
or use weights to get a great shoulder workout,
but that's not the case.
I'm gonna show you how to get a super effective
shoulder workout all from home.
And when training from home,
a lot of people don't have access to weights or equipment.
So I'm gonna show you how to do it without any of that.
This is actually how I've been training for years
and I'm gonna be showing you some of my most effective
home body weight exercises
that will replace the common exercises
that you see or normally do at the gym
with equipment, barbells, or machines.
Now to get a really effective shoulder workout
not only to strengthen your shoulders,
but to prevent injury, improve posture
and correct muscle imbalance,
you're gonna wanna make sure
to hit every area of your shoulder.
So that's what I'm gonna be showing you how to do today.
And when it comes to our shoulders,
the muscles that make up our shoulders are gonna be
our anterior, lateral, and posterior delts.
Otherwise known as our frontal, medial, and rear delts.
Now the deltoids play a very important role
of moving and stabilizing your shoulder joints,
which have the most range of motion
than any other joint in your body.
And your deltoids are actually being used
anytime you reach up or in any direction away from you.
So your delts are actually an important muscles
that supports in a lot of other exercises.
So the stronger your delts are gonna be,
the stronger you're gonna be in all these other exercises.
Now, if you happen to be training one portion
of your delt more than the other,
that's definitely gonna lead you to injury,
and potentially creating an impingement in your shoulder
and muscle imbalances.
For example, you can heavily train your frontal delt,
and that will make you stronger and help you with the lift.
But if you're neglecting your rear delt, for example,
you may be able to do the lift,
but because the rear delt is underdeveloped,
it's not gonna be able to handle and support
the overload that you're working with.
And continuing to train like that is
definitely gonna cause injury,
that's why it's very important that you have
a well-rounded shoulder workout
working all the areas of your shoulder,
especially from home.
And that's also gonna greatly increase the overall strength
in your shoulders as well as your arms.
Remember, your shoulders and any other muscle in your body
are only as strong as your weakest link.
So with that said,
we're gonna get right into the shoulder workout.
I'm gonna show you how to replace the exercises
that you're doing in the gym
and how to do them right from home
with absolutely no equipment.
And remember, to get this routine.
And to properly follow along with me,
you're gonna wanna download the Thenx app
in the App Store or Google Play Store
then open up to the YouTube workout section.
You should be able to find this routine.
Let's get it started.
The very first thing we wanna do
before getting to the first exercise
is to warm up our shoulders.
So let's quickly do that.
Bring our arms a circle.
Then we'll roll back the other way.
And we're gonna reach up.
Reach out.
Reach out for our lateral delts.
All right, roll our shoulders back.
Roll our shoulders forward.
Bring our arms up.
And bring our arms down.
All right, we're ready to get started.
Now, the first exercise that we're gonna
be replacing in the gym is gonna be lateral raises.
You can see this exercise being done
with dumbbells or cables.
And to replicate that at home,
we're gonna be doing high side plank raises.
This is gonna use the same movement path
and it's gonna focus on the same muscle,
which is gonna be your medial delts.
Let's get right into it,
we're gonna go for 10 times each.
You wanna get down on the ground.
From a high side plank,
you're gonna let you're hips dip all the way down
and then you're gonna push just with your shoulder
all the way back up.
Let's go for 10.
(upbeat music)
All right, et's switch to the other side.
(upbeat music)
All right, there we have it.
Now, if this one is a bit too difficult
because normally when people are doing lateral raises
they're usually using a lighter weight,
you can always drop down to a side plank,
come all the way down,
and then push back up.
And if you want a more thorough workout,
you can just do a drop set.
Come back down onto your elbow.
Once you've completed your first set,
continue to do 10 more.
All right.
So there we have the first exercise
to replace lateral raises in the gym.
And some might say that this is even more challenging
that the one that you're doing in the gym
because you're using a big portion of your body weight
and you're engaging more muscles.
Now, the next area of our shoulder we're gonna
move into is gonna be our frontal delts.
Now, when training frontal delts in the gym,
the most common exercise you're gonna see
is gonna be frontal raises
and you can see that being done with
a barbell, dumbbells, and cables.
We're gonna be replacing that exercise
with elevated plank to pike press.
Let's get right into it, 10 reps.
For this exercise, you're gonna need to elevate your feet.
So find an elevated surface.
The higher the surface, the harder it's gonna be.
Let's go for it.
So we're gonna start with our arms straight
and we're gonna push up into a pike,
and then come right back down.
With your shoulders, you wanna make sure
that you're engaging and emphasizing
to bring your body right back up,
leading with your hips.
(upbeat music)
All right, so there we have it.
Elevated plank to pike press
and if this exercise is too difficult
or if you wanna do a drop set,
you can go ahead and do this without your feet elevated.
That's gonna make it a bit easier
and it's also gonna alleviate some of your body weight
from your frontal delts.
So if you we're able to do the elevated ones,
you wanna drop set right into these.
And if you couldn't, you wanna start with these.
You're gonna be right on the floor.
Pike right up.
Come back down.
Now, depending on your pike,
is how much weight you're actually
putting onto your frontal delts.
So if you wanna come a little bit more,
you're gonna be putting more weight onto your frontal delts.
All right, so there we have it for the frontal delts.
Now, moving onto rear delts,
one of the most common exercises you're gonna see
for rear delts in the gym is gonna be skis
and you can see them being done with a dumbbell or cable.
We're gonna be replacing that exercise
with reverse plank leans.
So let's get right down on the floor and go for 10.
We're gonna get into a reverse plank.
Lean all the way back as far as you can
and you wanna bring your body back forward
just by pushing from your rear delts.
Come all the way back again.
Then push back.
Make sure you keep your hips high
and bring your body back.
And if you wanna switch this move up
and engage more of your rear delts,
you can always widen up the grip.
The longer you remain in this position,
the more you're engaging your rear delts.
So try to hold it for a couple seconds before coming back.
(upbeat music)
All right.
Now, you should have definitely felt that one.
That's definitely a rear delt killer.
Make sure that you're using different shoulder widths
to make sure that you're engaging
your rear delts differently.
And what makes this exercise most difficult
is the height of your hips.
So the lower your hips are gonna be,
the easier it's gonna be.
The higher your hips are,
the harder it's gonna be.
And, of course, how far you lean
and how long you're holding that reverse plank position
is also gonna make it more difficult,
but increase the overload on your real delts,
making it most effective.
So now we've hit all the areas of our shoulders.
Our frontal, medial, and rear delt.
Now I'm gonna show you one of my favorite exercises
that's gonna give you the most bang for your buck
when it comes to working out shoulders.
It's gonna engage all the areas of your shoulders,
all three heads.
And that's gonna replace a shoulder press in the gym,
which you normally see being done with either
a machine, cables, barbells, and even dumbbells.
And if you work your way up,
you're likely gonna be using way more weight for each rep
than what you're doing in the gym
and engaging way more muscles.
That's gonna be handstand push ups,
but I don't want you to start there if you're a beginner.
If you're a beginner,
I want you to start with pike push ups.
Let me show you exactly what that looks like.
We're gonna get into a push up position.
From here, we're gonna walk all the way up into a pike.
We wanna be straight from our toes to our hips,
and our hips to our hands.
From here, we wanna put the crown of our head down.
Bring it to the ground and press back up.
Let's go for 10.
(upbeat music)
All right, that's the very first progression
if you're just getting started.
And this can be used as a drop set as well
if you can start with the most advanced exercise,
which is handstand push ups.
But before we get into that,
I wanna show you the next progression
that's gonna build your strength
and lead you up to the handstand push ups.
That's gonna be elevated pike push ups.
So let's go for 10 elevated pike push ups.
This is gonna be just like the push ups,
but because our feet are elevated,
we're gonna be putting more body weight onto our shoulders,
creating more of an overload for our shoulders
and putting more weight for each rep.
Now remember, the higher the elevated surface,
the harder it's gonna be.
The lower the elevated surface,
the easier it's gonna be.
So choose a height that's gonna challenge you,
but allow you to do it with perfect form
and eventually you'll be able
to increase that height and increase your strength.
All right, there we have elevated pike push ups.
And if that's already a challenge for you,
I want you to start with that exercise
and then immediately drop set into pike push ups.
But if you feel like you can handle more weight,
the next progression will be doing
handstand push ups against the wall.
Specifically with your back facing the wall
when you're just getting started.
And once you've been doing those for a while,
then you can upgrade it
and do it with your stomach facing the wall.
That's gonna be a lot hard,
but it's gonna simulate the movement path
of a real handstand push up a lot better.
And once you've mastered them with
your stomach facing the wall,
then you've developed the strength
to be able to do it freestanding.
And for a complete, step by step guide
on how to master your handstand push ups freestanding,
you wanna check out the Thenx app
in our technique guide section.
I've also posted a video on my vlog channel called
Five Moves to Master Handstand Pushups,
check out that video.
Now with that being said,
we're gonna get into the last exercise.
Handstand push ups, freestanding for 10 reps.
Let's go for it.
(upbeat music)
All right and there we have handstand push ups,
your entire body weight with every single rep.
Not only that, you have to stabilize your body,
engaging way more muscles than the average press at the gym.
And by now we've engaged every muscle in our shoulders
and had a well-rounded, very effective shoulder workout
with absolutely no equipment from home.
Replacing all the exercises that you do at the gym.
So if you were able to complete this, congratulations.
You're on your way to building solid muscle from home
and for this to be most effective,
you wanna do this routine at least three to four rounds.
And if you can, try to drop set every single exercise
with an easier progression.
And remember, to get this workout on your phone
and all our workout routines that are gonna give you
the body and strength you've always wanted,
Make sure to sign up at thenx.com and become a member.
Once a member, you're gonna get full access to all our
workout programs, technique guides, and daily workouts
that are gonna have you in the best shape of your life.
And don't forget to download the Thenx app
to take our workouts with you everywhere
and join the millions of other Thenx athletes
around the world changing their lives today.
So with that said, thank you guys so much.
If you enjoyed the video,
definitely smash that like button.
Comment down below,
let me know what you want the next video to be about.
And, of course, share this video
with a friend that can't make it to the gym
or that's training from home.
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And if you comment within the first 30 minutes,
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And for more of my content during the week
make sure you're following my vlog channel,
that's YouTube.com/chrisheria,
and make sure you're following me on Instagram,
that's Chris Heria.
Almost every single post I do on IG,
I aways do some type of give away.
So if you want a chance to be a part of that,
make sure you're following me.
And, of course, make sure you're following
the Thenx account as well.
Now, before I go,
I wanna announce that I just dropped
my brand new single called Hold Me Close.
It's available on all music platforms
from Spotify, Apple Music, and my SoundCloud
as well as Instagram, TikTok, and everywhere else.
Go ahead and stream it right now.
Throw on the track every time you guys
are working out for some motivation,
here's a taste of what it sounds like.
♪ Tell me when it wrong ♪
♪ When you thought I was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stuntin' ♪
♪ I had no one to put me on ♪
♪ I had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ It ain't no question or nothing ♪
♪ You know the fuck that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas then I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ I hit the gas then I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ 'Cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't trnya trip every day around you ♪
♪ Said I ain't trnya play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't trnya trip every time around you ♪