At Home Shoulder Exercises For Round Delts
At Home Shoulder Exercises
Here we’ll have a look at three simple and yet effective shoulder
exercises you can most definitely do in the comfort of your own home. When
you see the excellent results, you might just want to continue doing this
at-home shoulder workout even when you get back on the grind at your local
gym.
First and foremost, you must begin with a warmup, as with any well
rounded workout regimen. To warm up your shoulders you can begin by doing
some regular push ups. While push ups mainly work out your chest and
biceps, the shoulders are intricately involved as well.
The point of this isn’t to do push ups until you ultimately can’t do them
anymore, but you just want to do enough to get some blood pumping, up your
heart rate and get those shoulder muscles activated! And if you can, you
could also go for a swift jog around your block, or even at the
neighborhood park.
The entire point of any warm up in general is to get your body ready for
the main workout.
AT-HOME SHOULDER WORKOUT – THE EXERCISES
PIKE PUSH UPS
We begin with explaining pike push ups. This exercise is mainly taught as
a foundational calisthenics movement for those of us that are looking to
learn how to do a free standing handstand or free standing handstand push
ups. They are also an incredible exercise when it comes to developing your
overall shoulder strength, not only for your shoulder area, but your
entire upper body functional strength as well!
You might as well think of them as a kind of elevated push up.
As for how to do this exercise, here we have it detailed:
● You begin by going into the downward dog position, for those
familiar with yoga. Basically you start in a plank position, then walk
your hands and feet closer to each other in order to form an inverted V
form. Then, while keeping the V form, you need to lower your nose to the
ground and press back up. Now, we know this may confuse some of you, but
there are many informational tutorials online that may help you to do this
exercise.
● If you’re a beginner, the optimal amount of sets and reps you
should do are 2 – 3 and 5 – 8 respectively.
● If you have the strength, you can do 4 sets of 10-12 reps.
● However if you don’t have the ideal shoulder mobility to do this
exercise, you may consider picking up yoga to increase and improve overall
shoulder mobility. Coincidentally, by practicing yoga you have another
fantastic way to build shoulder and overall body strength from
home!
LATERAL RAISES
Now, if all you do is push ups and pike push ups and yoga a couple of
times a week, you will notice that increased shoulder strength and
definition over the course of time. Although if you want to take this to
the next proficient level, ESPECIALLY from the aesthetic point of view,
you might want to add lateral raises to your workout plan.
Lateral raises work the entire side of the shoulders, so when you develop
this muscle clearly, it really adds to the boulder shoulder look that we
strive for here. But for the lateral raises you’ll need to invest some
money in getting some dumbbells, though you can also easily get the job
done with a backpack full of water bottles. However, spare yourself the
added annoyance of doing that, and get yourself some dumbbells.
Now, as to how you do them, you might already be fairly acquainted with
this exercise if you spent a bit of time at the gym.
● You start out by grabbing a pair of dumbbells and raise them
laterally, as the name of the exercise suggests, though many people do
them incorrectly. Some of them try and go too heavy on the weights, and in
turn end up having to activate additional muscles besides the shoulders to
do this exercise to compensate for the extra load.
● Now, for most people the ideal weight is around 5 to 20 pounds.
You need to keep your shoulders down; your lats and your core engaged and
think of extending your arms away laterally towards the sides of the room
you’re in. So, rather than raising them up from your torso, you are
raising them away from it.
● Do 4 sets of 12 reps.
Reverse Flye
Last but certainly not least, we have the reverse flye. This particular
exercise is made to target your rear deltoids to ultimately round out your
shoulders and give them and your entire upper body a well balanced
aesthetic look.
So same as the lateral raises, you need to keep the weights low enough so
you can focus on your form, and again, you should be focusing on extending
your arms away from your body rather than raising them as high as you can
possibly raise them.
● Do 4 sets of 10-12 reps
Bottles workout
One last thing we have yet to mention is nutrition and dieting.
As you finish the exercises, you simply can not forget about nutrition.
Yes, correct exercise stimulates the recovery process of the muscles, but
when you add the support with the right nutrition, you will begin to see
your muscles get bigger and stronger quicker!
We recommend consuming a whey protein shake as a post workout snack to
support the optimal recovery of your muscles.
Although, if you’re on a plant based diet, you can easily switch out the
whey protein shake with a vegan protein shake to make sure you get all of
the nine essential amino acids that are needed for the best muscle
recovery and muscle growth.
This home shoulder workout may not look like much, but be sure that it’s
just enough to support your shoulder muscle mass if you don’t have an
access to a gym.
