Push Back Push Ups
This push up variant forces the shoulders to do the hardest work instead of the chest. Start with getting into a regular push up position and lower yourself to the ground, then explosively push backwards, pulling your whole body back. Return to push up position and repeat.
Perform these two exercises in a circuit, preferably without pausing in between. Optimal number of reps is 10-20, but you can increase their number as you get stronger. Repeat the circuit as many times as you can.
If you have a pair of dumbbells at home, you can take your workout to the next level. If you don’t own a pair yet, consider buying it – they’re not too expensive and offer many versatile ways to efficiently work your shoulders, such as:
Dumbbell Lateral Raises
Simple yet powerful. Start by holding the pair of dumbbells on each side, then raise them in a controlled manner, with a slight bend in the elbows until your arms become parallel to the ground. Slowly lower the dumbbells back to the original position and repeat. Optimal number of sets is 3 with 12 reps each.
Dumbbell Shoulder Press
You can perform this on two ways – either start with a supinated grip (palms facing your body) and the dumbbells placed on your shoulders, then press upwards, or use a pronated grip (palms facing away from your body), then press and twist. Optimal number of sets is 4 with 8 reps each.
Dumbbell Upright Rows
Start by having the pair of dumbbells rest on your thighs in front of you at shoulder width. With a controlled motion, drag them up across your torso until they nearly touch your chin, with your elbows flared out. Keep the dumbbells close to your body as you move them up and use your elbows to power the movement – they should be always higher than your forearms. At the end of the motion, the dumbbells should be parallel to the ground. Then slowly lower them back to the starting position and repeat. Optimal number of sets is 3 with 12 reps each.
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These exercises should be performed in a succession, preferably without pauses in between, or you could also do them in a circuit. And combining the two routines into a complete shoulder workout twice a week will make your delts explode!