Shoulder exercises at home | Best free body shoulder workout

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Joe Dispenza
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If you are looking to improve aesthetics, well-developed shoulders are essential. The broad shoulders, combined with a wide back, help to give the illusion of a narrow waist. This is known as a V-taper look - something that most people aspire to.


The problem for most of us is finding time to train when we don't always have time for the gym. So what's the solution? Develop your shoulders from the comfort of your home. We'll go over the best shoulder exercises and workouts to do at home, so you have no excuse. Let's begin.


 

Shoulder muscles

The shoulders are commonly referred to as delts (deltoids) and are made up of three primary muscles: the front (front head), the back (side head), and the back (back head).

The shoulders work in two movements. The first movement is a push, which includes exercises like push-ups, hand supports, and bench or overhead presses. The second is when you lift something from your body, including lifting in front of you, to the side of you, or even swinging your arms backwards. The direction of movement determines which of the shoulder muscles works predominantly.

 

Bodyweight shoulder exercises

There are many bodyweight exercises that directly and indirectly target the shoulder muscles. Bodyweight exercises are perfect as they require very little equipment and can be completed from the comfort of your home.


Any pressing movement like push-ups targets the shoulders, chest, and triceps.

The angle of the exercise will determine which muscle is most trained. To make the shoulder muscles work as hard as possible, you need to press vertically.

 

1. Push up

The push-up is often overlooked, but when done correctly it is a great exercise for developing the shoulders. It also helps develop arms, core and chest.


 

How to do a push-up

1. Lie face down, with your palms on the floor, close to your shoulders. You can also use a bench.

2. Keeping your back straight, push your hands onto the ground so that your torso lifts off the floor. Make sure your hands, wrists and elbows remain aligned throughout the movement.

3. At the top, hold this position for a second and then lower the starting position again. Press and hold for a second and then repeat the above steps.

4. Keep your core locked as tight as possible.

5. Aim to complete 10 repetitions.

 

2. Decline push-ups

By raising your feet on a bench, table or chair, you can still work on the shoulders, but with more ease. The higher the position of the feet, the harder the shoulder muscles will be.

How to do a decline push-up

1. Get into a push-up position and lift your feet up on a table or chair.

2. Keep your body and arms straight, palms flat on the floor, slightly wider than shoulders.


3. Lower yourself slowly to the floor while keeping your feet elevated.

4. Hold down for one second, then push it back. Repeat the sequence.

5. Start with 3 sets of as many reps as possible. Try increasing the number of repetitions each week.

 

3. Push-up verticale

Okay, we know what you're thinking: I absolutely can't do a vertical push-up. They might seem intimidating and nearly impossible, but you don't really need to have superhuman strength to make them.

Vertical push-ups are a skill that may take some time to master. But you'll never know if you don't try. So try them out.


 

How to perform a vertical push-up

1. Do a handstand against a wall.

2. Straighten your legs and rest your feet against the wall.

3. Lower your head to the floor by bending your elbows.

4. Hold down for a second, then push back until your arms straighten.

5. Rest on top for one second and repeat.

6. Keep your core always tight

7. Start with 3 sets of as many reps as possible. Try to increase the number of reps completed from week to week.

 

Avoid this mistake in bodyweight shoulder exercise

If you are looking to gain mass, we recommend that you avoid doing too many circuit exercises, as they tend to have more of a conditioning effect.

Instead of doing circuits, work on one specific exercise at a time with the repetitions in mind, focusing on maximum contraction for the best effect for strength and growth. If you find the exercise too easy, look for progression to make it more difficult and increase your muscle building potential.


 

Training with dumbbells on the shoulders

Dumbbells are some of the best tools you can use to develop your shoulders. They can be kept at home without taking up too much space and are extremely versatile - with so many exercises you can perform.

Unlike bodyweight exercises, dumbbells also encourage you to use different plains of motion. Bodyweight exercises often limit shoulder movements to just pushing, while dumbbells allow for a fuller range of motion in all directions.


 

1. Dumbbell Shoulder Press

Here is one of the best shoulder exercises at home. Exercise targets the shoulders and places an emphasis on the triceps and upper back. This is one of the best exercises for adding mass to the upper body as it involves a multitude of muscles working together. The more muscles there are

involved more weight can be lifted, which directly leads to muscle growth.

 

How to do a dumbbell shoulder press

1. Choose a weight suitable for the required number of repetitions. Lift each weight and let the dumbbells rest on your shoulders (or just above them), with your palms facing forward.

2. Push the weight over your head and, still over your head, touch the dumbbells together. Then, lower the weight down until the dumbbells sit on your shoulders.

3. Make sure you do full reps, up and down. Repeat the steps for an adequate number of reps and sets.

4. For starters, we recommend aiming for 3 sets of 8 to 12 repetitions.

 

2. Front lifting with dumbbells

The front lift mainly strengthens the shoulder (delts) but also works the muscles of the upper chest (pectorals). The front handlebar lift should only be used in this part of the shoulder which has no dimensions. The front of the shoulders will work a lot with the pressing movements, so be careful not to overload this part of your body.

 

How to do a dumbbell front raise

1. Stand with a set of dumbbells against your thighs and with your palms facing you.

2. Lift one dumbbell in front of you at a time, so that the dumbbell comes just above the shoulder line, parallel to the floor. The arm should be almost straight, but the elbow is soft and the palms of the hands facing the floor. The opposite arm should be resting against the thigh.

3. Hold the dumbbell at the top of the movement for one second and slowly lower it down. Then, raise your other arm and repeat the sequence.

4. Aim for 2-3 sets of 10 to 15 reps per arm.

 

3. Side lifting with dumbbells

The lateral dumbbell lift works the lateral head of the shoulders. This is the muscle on the side of the shoulder that, when fully developed, gives that 3D look and adds width to your physique. The exercise works the shoulder by lifting a dumbbell from the body.

 

How to do a dumbbell lateral raise

1. Stand up and grab a dumbbell in each hand, palms facing inward, close to the thighs.

2. Raise your arms to the side so that your knuckles are aligned with your shoulders and your weights are parallel to the floor. Hold this position up for a second and slowly lower the weight back to its starting position.

3. Make sure you keep your core tight and avoid swinging your hips to shift weight.

4. Aim for 2-3 sets of 12 to 15 repetitions.

 

4. Raising the folded handlebar

One of the best shoulder exercises at home. The bent dumbbell lift works the back or rear shoulder head. The back head is responsible for giving the shoulders a fully developed rounded look and is often the most difficult to develop.

This shoulder muscle is activated when you lift weight from your body (shoulder abduction) but the body is bent instead of being upright.

 

How to perform a bent dumbbell lift

1. Stand up and lean your torso forward towards the floor. Keep your lower back straight so your torso is almost parallel to the floor. Keep your head in a neutral position and avoid stretching your neck upwards.

2. Your arms should be lowered in front of you, with dumbbells in hand and palms facing each other. Make sure your elbows are relaxed, with a slight bend and not locked in.

3. Engage your back legs and lift your elbows towards the ceiling in a reverse flying motion. The weights should end straight up, almost parallel to the floor, with your palms facing the floor.

4. Avoid bouncing your torso and rely on the moment. Instead, keep your core engaged throughout the movement.

5. Aim to complete 2 to 3 sets of 12 to 15 repetitions.

 

Conclusion

You don't need fancy equipment or a gym membership to work your shoulders effectively. If you include these shoulder exercises at home in your regular training routine, you should start seeing noticeable improvements within a few weeks.

Just remember to focus on optimal form, with a full range of motion, to make sure your shoulder muscles are worked and strengthened properly. Once you are familiar with these shoulder exercises at home, start gradually increasing the number of repetitions to make the exercise more difficult.

 

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