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Intro

1:51

HANDSTAND PUSH UPS

3:00

SINGLE ARM BENT OVER REAR DELT FLYS

4:33

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7 Exercises For HUGE Shoulders/ Delts

00:00:00

what's up dennis athletes it's chris

00:00:01

heria today i'm going to be giving you a

00:00:03

workout you can do right from home

00:00:04

showcasing seven exercises to build huge

00:00:07

and strong shoulders now your shoulders

00:00:08

are actually the largest muscle group in

00:00:10

your upper body and has the widest range

00:00:12

of motion of any joint in your entire

00:00:14

body and that's why it's so important to

00:00:15

develop your shoulders as they're used

00:00:17

in every exercise that involves your

00:00:18

arms whether they're the primary muscle

00:00:20

group the assistor or the stabilizer so

00:00:22

having stronger shoulders is going to

00:00:23

improve the performance and efficiency

00:00:25

in your chest exercises triceps back and

00:00:27

bicep having your shoulder strength

00:00:29

translate into your pushing and pulling

00:00:31

days and making way more progress

00:00:32

strength muscle development and gains

00:00:34

and of course it's one of the biggest

00:00:36

components to aesthetics in your upper

00:00:37

body the wider your shoulders are the

00:00:39

greater that v-taper illusion you're

00:00:40

gonna have now when it comes to

00:00:42

developing huge shoulders just like

00:00:44

anything else you're going to want to

00:00:45

create hypertrophy that can be done with

00:00:47

increasing repetitions decreasing rest

00:00:49

time or adding on more resistance over

00:00:51

time the other thing you're going to

00:00:52

want to do is have a combination of

00:00:54

isolation and compound exercises for

00:00:56

your shoulders as well as making sure

00:00:57

that you're properly engaging all three

00:00:59

heads of your shoulders i've seen it

00:01:00

being done so many times people will go

00:01:02

ahead and do a whole shoulder workout

00:01:03

and every single exercise emphasizes on

00:01:05

their frontal delt but barely engages

00:01:07

their rear delt throughout the entire

00:01:08

workout it's very important that you

00:01:10

work all three heads of your shoulders

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in a workout not just for symmetry and

00:01:13

balance and giving them the biggest

00:01:14

appearance but also to prevent injury

00:01:16

and develop the maximum amount of

00:01:18

strength in your shoulders so today

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we're going to be doing exactly that

00:01:21

with seven of my favorite exercises for

00:01:23

building huge strong shoulders so if

00:01:25

you're ready to get started we're gonna

00:01:26

do this right from home all you're gonna

00:01:28

need is a dumbbell for some of the

00:01:29

exercises if you don't have one you can

00:01:30

just find something to lift around your

00:01:32

house and download the thenx app in the

00:01:33

app store or google play store so that

00:01:35

you can properly follow along open up to

00:01:36

the youtube workout section you should

00:01:38

be able to find this routine you can go

00:01:39

ahead and do the warm-up before we get

00:01:41

started but if you're already warmed up

00:01:42

please smash that like button and we're

00:01:44

ready to go now you guys know my number

00:01:45

one shoulder exercise i say it all the

00:01:47

time so let me just go ahead and get

00:01:48

that out of the way first that's gonna

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be handstand push-ups and i love this

00:01:51

exercise so much because there's so many

00:01:53

progressions to this exercise you're

00:01:54

gonna be doing this move throughout your

00:01:55

entire fitness journey and you're gonna

00:01:57

be making progress and gains from it for

00:01:58

my complete beginners you can start off

00:02:00

with the very first progression that's

00:02:01

gonna be pipe push-ups on the ground if

00:02:03

you've been training with me for a while

00:02:04

and you've been developing more strength

00:02:05

you can try elevated pipe push-ups or

00:02:07

even handstand push-ups against the wall

00:02:09

and if you've really been training hard

00:02:10

and following along with me for a couple

00:02:11

years we can do those handstand push-ups

00:02:13

freestanding but if you're an absolute

00:02:14

beginner and even the pipe push-ups are

00:02:16

too difficult just go for a standing

00:02:17

military press with the dumbbells this

00:02:19

first exercise is going to emphasize on

00:02:21

our lateral and interior heads of our

00:02:23

shoulders but of course we're still

00:02:24

gonna be training our triceps our chest

00:02:25

and even our traps so we're gonna go for

00:02:27

10 repetitions pick a progression let's

00:02:29

go for it

00:02:31

[Music]

00:02:53

all right got those 10 handstand

00:02:55

push-ups out the way we can go ahead and

00:02:56

move on the next exercise we're going to

00:02:58

get into is going to be an isolation

00:02:59

exercise specifically for building our

00:03:01

rear delt that's going to be single arm

00:03:03

bent over rear delt flies with the

00:03:04

dumbbell all right so i'm going to use

00:03:06

this ottoman as assistance put my hand

00:03:08

down you want your back as straight as

00:03:10

possible and when you raise

00:03:12

you want to raise to your elbow

00:03:15

so we're going to grab the dumbbell

00:03:17

we're going for 15 reps on each side

00:03:19

keep your back straight squeeze your

00:03:20

core raise by your elbow

00:03:48

all right let's go ahead and switch

00:03:50

[Music]

00:03:53

make sure that elbow's coming up

00:03:55

squeezing your core

00:03:56

back is straight and flat

00:03:59

[Music]

00:04:04

it's in control

00:04:23

all right you should definitely be

00:04:24

feeling your shoulders right now

00:04:26

especially in your rear delts you're

00:04:27

also engaging your biceps and your lats

00:04:29

as well when doing that exercise moving

00:04:31

on to the next one we're gonna get into

00:04:32

single arm upright row another isolation

00:04:35

exercise for your lateral delt as well

00:04:36

as your rear delt so let's get into

00:04:38

position kneeling down on the ground you

00:04:40

wanna have your core tight retract your

00:04:42

scapulas and put one hand here

00:04:44

for assistance

00:04:46

bring the other one up

00:04:49

[Music]

00:05:00

make sure to bring it up by the elbow

00:05:05

[Music]

00:05:11

last one

00:05:13

all right

00:05:14

let's go ahead and switch it up

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[Music]

00:05:21

use the elbow to come up

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[Music]

00:05:35

make sure your scapulas are retracted

00:05:37

and pulled back

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let's go two more

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[Music]

00:05:45

all right those shoulders should be on

00:05:48

fire by now all right the next exercise

00:05:49

we're gonna get into is gonna hit a bit

00:05:51

of all three of our heads within our

00:05:52

shoulders but really emphasize on our

00:05:54

lateral head we're gonna be going for

00:05:55

tap lateral raises with the dumbbells so

00:05:57

let's go ahead and pick up a lighter

00:05:58

dumbbell or you can pick up two books if

00:06:00

you're at your house you don't have a

00:06:01

pair of dumbbells but we're gonna grab

00:06:03

them together come all the way up

00:06:06

touch the outsides come right back down

00:06:08

to the center

00:06:12

squeeze your core

00:06:13

have a tight grip

00:06:15

when you get to the top

00:06:18

you want your knuckles facing each other

00:06:20

[Music]

00:06:55

last one

00:06:58

[Music]

00:07:00

all right

00:07:01

now the more you emphasize on that twist

00:07:03

when you come up the more you're really

00:07:04

going to feel it in your shoulders now

00:07:06

moving on to the next exercise we're

00:07:08

going to hit our rear delts with some

00:07:09

rear delt flies as you can see with this

00:07:11

routine we're thoroughly working all

00:07:13

three heads of our shoulders and

00:07:14

definitely not neglecting our lateral or

00:07:16

rear delts and for those of you

00:07:17

following along you should definitely be

00:07:18

able to feel a difference in the

00:07:19

fullness of your shoulders already so

00:07:21

let's go ahead and pick up some light

00:07:22

weight we're going for 15 reps of rear

00:07:24

delt flies bend over from your hips you

00:07:26

want to have a straight and flat back

00:07:28

retract your scapulas and come out

00:07:31

right back in

00:07:34

[Music]

00:07:58

all right there we have it we are almost

00:08:00

done with this routine we just have two

00:08:02

more exercises to go next we're gonna

00:08:04

emphasize on our interior delts with

00:08:05

frontal raises

00:08:07

so we're gonna pick up some weight

00:08:09

big chest scapula is retracted put the

00:08:12

dumbbells in front of you squeeze your

00:08:13

core you're going to come all the way up

00:08:16

past your eyes

00:08:17

and right back down

00:08:19

15 repetitions

00:08:22

have constant engagement squeeze your

00:08:24

core

00:08:27

nice and controlled

00:08:29

control the dissension as well

00:08:33

[Music]

00:08:50

let's go three left

00:08:54

nice and controlled

00:08:57

last one

00:08:59

[Music]

00:09:01

all right we're down to the last and

00:09:04

final exercise we're gonna finish this

00:09:06

routine off emphasizing on our medial

00:09:08

delts with some lateral raises now i

00:09:10

know your shoulders are on fire by now

00:09:12

don't worry about how much weight you're

00:09:13

lifting just worry about how well you

00:09:15

can do your last 15 repetitions

00:09:18

so pick up some

00:09:19

weight you can handle big chest

00:09:21

all the way out right above the

00:09:23

shoulders

00:09:24

right back in

00:09:29

[Music]

00:09:47

come up

00:09:48

try to get your thumbs down

00:09:50

every time three more left

00:09:55

last one

00:09:59

all right

00:10:01

my shoulders are on fire and with just

00:10:04

seven exercises a dumbbell and a couple

00:10:06

minutes from home we just smashed this

00:10:07

routine remember it's not where you

00:10:09

train it's how you train you can go to

00:10:10

the gym every single day and still not

00:10:12

get these results but congratulations to

00:10:13

everyone that completed this routine

00:10:14

with me you know what it's like to put

00:10:16

in the hard work and you're on your way

00:10:17

to building some huge strong shoulders

00:10:19

so if you enjoyed the routine please

00:10:20

smash that like button we really

00:10:21

appreciate it and it helps youtube share

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00:11:58

[Music]

00:12:14

[Music]

00:12:16

uh

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Join Chris Heria as he shows you 7 Exercises For HUGE Shoulders. Learn How to Effectively build your delts with just a pair of dumbbells. GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/shareYoutubeWorkout/7068 Get the Music in the video made by Chris Heria: https://soundcloud.com/chrisheria FOLLOW CHRIS HERIA IG: @chrisheria https://www.facebook.com/unsupportedbrowser VLOG YT CHANNEL: https://www.youtube.com/CHRISHERIA Take your training to the next level with a Heria weight vest: https://chrisheria.com/ Follow THENX on Instagram: @thenx https://www.facebook.com/unsupportedbrowser Join our Events: https://shop.thenx.com/blogs/news (currently updating) Heria Apparel here: https://chrisheria.com/ BECOME A THENX MEMBER: https://thenx.com/ DOWNLOAD THENX Iphone App: https://apps.apple.com/us/app/thenx/id1192413645 DOWNLOAD ANDROID App: https://play.google.com/store/apps/details?id=com.sysops.thenx SHOP THENX: https://shop.thenx.com/ VIEW OUR EVENT CALENDAR: https://shop.thenx.com/blogs/news THENX BLOG: https://shop.thenx.com/blogs/news The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease. And it's all IN HERE https://www.thenx.com/

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