When working on any body part, you should do as many compound exercises as you can to build mass and strength and use the isolation exercises for muscle definition. The benefits to you from compound movements in the best shoulder workout at home is that you can get more muscle benefit, burn more fat, and do it in less time.
Having strong shoulders help make your whole upper body stronger by allowing you to work your chest and back muscles harder which allows you to work your shoulders harder and so on in a circle of muscle building.
To do this workout, all you need is a pair of dumbbells or some heavy exercise bands, and possibly a set of perfect pushups if you have them. Do all reps of each exercise slowly and with good form. Do each exercise of each set to failure, rest 1 minute between exercises and 2 minutes between sets.
If you are looking to get dumbbells or exercise bands the best place in the Twin Cities for dumbbells is Sports Authority, watch their sales, they have weights on sale every couple of weeks. For bands the best ones are Bodylastic.
There are 5 exercises in the workout; the first is shoulder push-ups. If you have the perfect pushups, use them, if you don’t use dumbbells if you have them to keep the pressure off your wrists with hands flat on the floor. Get into the pushup position and walk your feet forward until your back is at around 45 degrees and your butt is pointing at the ceiling. Lower your chin to the floor and push back up.
The next exercise is clean and press. Grab dumbbells and put in front of your feet on the floor with knees bent, raise the dumbbells up to your shoulders as you stand up, stop for a second with dumbbells at shoulders, then push the dumbbells strait up overhead and do it all in reverse to complete 1 rep.
Next exercise is lateral raise. Stand strait with arms at sides holding dumbbells, hold abs in tight and raise arms out and up until the weights are at shoulder level, then slowly lower back to starting position.
Next exercise is front raise. Place hands with dumbbells in hands hanging down in front of thighs. Raise arms out and up in front of your body until weights get to shoulder level, then slowly back to starting position.
The final exercise is upright rows. Hold the weights or bands in the same position as previous exercise only this time pull your arms strait up to your chin hold for a second and slowly lower them back to starting position.
Perform these exercises once a week along with your other body part exercises and you will see results from your shoulder workout and also strength gains in your other upper body exercises from having stronger shoulders.
sholder workout
Comments
Steven, I don't recall giving you permission to show me in that video...? LOL.
Got something to say?
Examiner.com is looking for writers, photographers, and videographers to join the fastest growing group of local insiders. If you are interested in growing your online rep apply to be an Examiner today!