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If you want to build wider and fuller shoulders without using weights or machines, in this video, I will show you how to do it just like gymnasts, wherever you work out.
I will also talk about one of my favorite exercises that has worked much better for the lateral part of my shoulders than any weight or gym machine exercise. You can do this anywhere, no gym, machine, or weights needed.
Specifically targeting the lateral part of the shouldesr without weights or machines is challenging, but this solution will definitely work great.
However, before we get to this specific exercise, for disclosure, we need to talk about how you can build the foundation of your shoulder muscles and support their growth with this exercise.
The upper body muscles look their best when they are in harmony with each other.
The chest muscles, different parts of the shoulder muscles, and the back muscles together create the most athletic physique in harmony.
Therefore, by performing the basic exercises correctly, you can significantly shape your upper body, including your shoulders. These exercises form the foundation of your physique, not the isolation exercises.
The development of the front part of the shoulder contributes the most to an athletic appearance, so even basic exercises like push-ups or dips significantly contribute to achieving the mentioned results.
So, the first step towards well-developed shoulders is performing push-ups and dips correctly, which, being compound exercises, significantly develop the front part of the shoulder.
To develop the front part, we will soon look at a gymnast exercise that takes shoulder development to the next level, but first, a quick word on other basic exercises.
Properly performed inverted rows and pull-ups also contribute to well-developed shoulders.
Most people perform these exercises with poor technique, without involving the rear part of the deltoids, and with limited range of motion, so they do not achieve noticeable results.
When doing inverted rows and pull-ups, if you perform them with a full range of motion and proper scapula positioning, your elbows will go behind your body line, and closing your scapulas will heavily engage the rear part of the delts.
This is a common mistake, and correcting it will improve the aesthetics of your upper body.
The next compound exercise, which may be the best for bodyweight shoulder exercises, is the handstand push-up and its progressions.
An iconic gymnast move that not only builds brutal shoulders but is also impressive and a big flex if you can do it.
Handstand push-ups require significant strength, as you have to move your entire bodyweight mainly using your shoulder muscles.
The primary muscle worked is the front part of the deltoids, assisted by the upper part of the chest muscle and the triceps. Correct technique and following progressions are crucial for this exercise.
However, as mentioned, the exercises I mentioned so far mainly engage the front and rear parts of the shoulder, and we all know that to achieve truly full, 3D shoulders, the side part needs to be developed.
With bodyweight exercises, it is quite challenging to isolate this part.
Using dumbbells, specifically designed machines, or cable machines can excellently develop this part, but fans of bodyweight training usually do not go to gyms and it is not necessarily required just for this reason.
What has worked best for me in training the shoulders and other muscle groups, yielding better results than some gym machines, are resistance band exercises.
With resistance bands, you can target every part of the shoulder muscle and perform movements for the rotator cuff. I have made separate videos about these, but now I want to highlight one specifically.
This is the lateral raise variations with a resistance band for the lateral part of the shoulder, which I use and will soon show examples of.
These variations will take the aesthetics of your shoulders and your overall appearance to a new level...
Apply to Premium 1:1 Online Coaching: gymnasticsmethod.com/coaching
Download the app, become a member and get full access:
Google Play Store: play.google.com/store/apps/details?id=com.virfortis.gymmethod
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