How To Build Shoulder Muscle At Home Without Weights
Best Home Workout For Men To Build Muscle Do This Anywhere To Get Jacked
Hey, what's going on guysé Troy here withWeightGainNetwork . I've got an awesome, fullbody, athome workout that you can doanywhere and all you need is a pullup bar. Now I know what you guys are thinking no,I do not live at the beach. I'm just at the beach, enjoying a beautiful day and obviouslyyou guys are going to see this workout, you can see that you can do it absolutely anywhere.So I thought it'd be cool to show you guys this cool, little pullup bar section we haveon Manhattan Beach, California and all you really need to do this entire workout is oneof those doorwide pullup bars. This is the onetwoblast. Almost every singlemuscle group in your entire body I'm going
to show you all the exercises in a row, butideally what you want to do is three sets of everything and you guys will be completelyfatigued. This is an incredible musclebuilding routine, so let me go right into it. So first up, I'm going to do these UnderhandClose Grip PullUps and what this is going to do is this is going to work our lats, ourbiceps, and also our upper and midback. Keep it slow and controlled. And that's how that looks. Now we're goingto go right into Diamond PushUps, so we're going to put our hands like this, we're goingto be working upper chest and our triceps.
And that's how that looks. Now we're goingright into Wide Grip Pullups one of the most challenging back exercises that's goingto hit our lats, hit our back as well our biceps. So I'm just going to put my handsabout as wide as I go. And that's how the wide grip pullups look.Now next, we are going to do what I call Maximum Time Under Tension PushUps. So what you'regoing to do is you're going to do a bunch of pushups in a row to complete muscle failure,and you want to keep the muscle under tension the entire time. So here's how it looks. So never do this keep it under tension theentire time like I'm doing right now.
And you guys get the idea. So that is goingto blast your entire chest. You're going to feel it in your arms everywhere. Next up,we got one of my favorite beach body exercises, and this is going to hit your biceps, alsoreally hit your abs. So what you're going to do is you're going to go on an underhandgrip, hold this position here, and you're going to bring your knees to your elbows. And that's how that looks. Last but not least, got to get our lower bodyinvolved, so we're going to do a good, oldfashioned wall sit. This is one of the most challenginglower body exercises that almost nobody does.
So what you're going to do here get downto about 90 degrees, and you're just going to hold this position. You're going to feelit in your hip flexors, your thighs, your hamstrings you're going to feel it all over. You got to control your breathing. And that's how that looks. That is a complete,fullbody, athome workout or atthebeach workout that you guys can do anywhere withjust a pullup bar.
Bodyweight Shoulder Workout NO GYMNO PROBLEM
Sometimes, whether it be by preference orby the circumstances you find yourself in, you may or may not have access to equipment. And in those cases, what is your decisioné Are you going to give up on your workout entirelyor are you going to find a way to get the job done given the situation you find yourselfin. Well today I wanted to go to one of the requeststhat you guys have been making, a Shoulder Workout, Bodyweight only, that showed you how you can overload. Howyou can create change in your body by doing
the right kinds of bodyweight exercises to substitute for the things that we moretypically do in the gym. So with that being said lets break it down exercise by exercise, you see what you classically do, you see whatyou can be doing if you find yourself in a situation where you just don't have the equipmentwith you. Alright so lets kick this workout off withour compound move, our Dumbbell or Barbell Shoulder Press. Guys you know it doesn't matter what typeof equipment you're using here, the focus
of this exercise is to push that weight, push some heavy weight and start buildingthose shoulders up. But if you don't have access to either one, are you left with nothingé Absolutely not, guys you know we have otheroptions. Here you can see me doing a Handstand Pushupagainst the wall. Even if you're big and strong, I can tell you, this exercise becomes reallychallenging really quickly, and especially the heavier your bodyweightis at the moment. Right, you've got to push more the more you weigh.
But even if that's not a challenge for you,you can add in our Wall Walk Pushup variation, where you're going to do a Wall Walk out allthe way to a Flat Plank position, then walk yourself back up. And you can seewith every push of my hand, I'm using more and more of my shoulders to get back intothe position just to have to do pushups again. So we can definitely overload this exerciseand get you working right off the bat in this workout. Next up, one of the most classic exercisesthat you can do for your shoulders, a Dumbbell Side Lateral Raise.
Of course, this is the one that targets themedial head. This is the one that we all know and have relied on for years but does thatmean that there's no equivalent here eitheré No there is, actually. I've shown this before,we feature it in our ATHLEAN XERO Program, the Bodyweight Side Lateral. And the key here, as you watch me doing thismove, is the relative motion. Remember relative motion means that as long as the motion that'soccurring at the joint is the same, we're good. And you can see that, yeah in a typical SideLateral Raise, my trunk is staying fixed and
my arm is traveling away from my body. But in a Bodyweight Side Lateral Raise, wefix our arm and we let our body rotate away but the end result is that our shoulder isin that abductive position. So we're getting a loaded abduction here forour shoulders that will help us to still target this medial head, even when we just don'teven have equipment at our disposal. Ok, now lets work our way around to the back,we've got the rear delts to worry about. And again, classically the Dumbbell Rear DeltRaise. We do this all the time, when we're trying to get and target that back side ofthe shoulders.