If you’re looking for 5 simple exercises that you can do at home for some big-ass shoulders, then read on.
All you need is a pair of dumbbells.
To demonstrate this workout, Mike Chang will be explaining all the important areas that you must understand to have the most desirable results.
So the key thing with working on shoulders is if you want really good delts, something that pops out really nice, gives you that nice V shape, you want to make sure that you’re hitting it from all three angles.
Let me break it down for you.
1st Angle – Front Shoulder Muscle
2nd Angle – Side Shoulder Muscle
3rd Angle – Back Shoulder Muscle
The 5 workouts you’re about to see will target these three angles.
To start, Mike will be using a 20-pound dumbbell. You should start off with a weight that you can do at least 12 reps with.
If you’re able to do three rounds of 10 reps on each of these exercises but on the fourth round, you can’t get those 10 reps, you only get 8, 6, 7. No big deal. Don’t decrease the weight.
1. Side Laterals
Instruction:
- Sit on the edge of the seat or bench
- Place feet and knees together
- Hold dumbbells behind knees with knuckles facing forward
- Touch and raise both arms
Target Area: Side Shoulder
Repetition: 10
2. Hammer Front Raises
Instruction:
- Sit on the edge of the seat or bench
- Place feet and knees together
- Hold dumbbells on the side of the knees with knuckles facing sideways
- Raise both arms at the same time
- Try to hold in the air for approx. 1/2 second
- Do not swing
Target Area: Front Shoulder
Repetition: 10
3. Bent Over Laterals
Instruction:
- Sit on the edge of the seat or bench
- Place feet and knees together
- Bend over with chest close to knees
- Hold dumbbells behind feet with knuckles facing the front
- Keep shoulders loose and forward
- Without squeezing back muscles too much, raise both arms
- Try to reach as far as you can on each side
Target Area: Back Shoulder
Repetition: 10
4. Front Raises (to the ceiling)
Instruction:
- Stand with legs apart (shoulder length)
- Chest out and back straight
- Hold dumbbells on both sides of your thighs
- Lift your right arm (straight) all the way to the ceiling
- Lower your right arm back to starting position
- Lift your left arm (straight) to the ceiling
- Lower left arm back to start position
- Repeat 10 times for each arm
Target Area: Front and Back Shoulder
Repetition: 10
5. Push Ups
Target Area: Front
Repetition: 20
Repeat each of these sets 5 times. If you need to rest, the suggested rest time is between 15s to 20s. Don’t go over 30 seconds.
This will help you get some awesome badass shoulders that’ll look good in any shirt you wear, or not wear, don’t matter okay. It’s gonna hit all three heads give that full nice bowling ball shoulders, that nice V shape.
If you’d like a more detailed explanation, play the video below which goes for 12m 50s and don’t forget to subscribe to the channel.
Image Sources: Youtube/SixPackAbs.com
