SHOULDERS: The ONLY TWO Exercises You Need For GROWTH! | BUILD CAPPED SHOULDERS
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- Опубліковано 25 сер 2024
- We’re back with my ONLY TWO exercises you need for growth series. and this time we are targeting SHOULDERS!
Believe it or not, most lifters don’t really understand the anatomy and functions of their shoulder muscles and as a result, they do not understand how to properly target them for GROWTH. They pick way too many exercises for such a small muscle group and end up getting nowhere, fast. Also keep in mind that with too many exercise variations you’ll end up frying your shoulders and reducing their contribution to lift as much weight s possible on your chest, back or arm days.
The truth is, you only need TWO exercises to train your delts properly and this is NOT minimalistic training, this is training SIMPLE.
Exercise #1: Barbell Shoulder Press (6 Sets: 6 - 8 Reps)
The first shoulder exercise you absolutely need is the Barbell Shoulder Press. The reason why you’re doing a barbell press rather than with dumbbells is simply because you will be able to handle more weight. Dumbbells require more core control and stability, which is AWESOME, but not needed for our goals right now which is pure OVERLOADING (aka Mechanical Tension) for growth. But there are a few key components I want you to keep in mind when pressing.
1. Use A Shoulder-Width Grip
You DON’T need to go super wide with this movement. Just grab the bar about shoulder-width apart or very slightly wider. This way, you’ll be able to use more of your triceps without straining your wrists or even worse, your shoulder joints.
2. Perform A Full Range Of Motion
This range begins with the barbell touching your upper chest and ends when your elbows are locked out, your shoulders are ELEVATED and your head is pushed THROUGH the barbell.
3. Do NOT Bounce The Weight Off Your Chest
Instead, try to maintain the following tempo. SLOW negative, briefly touch your chest, EXPLODE up with maximum force and repeat.
Complete 6 sets of 6 - 8 reps with about 90 seconds to 2 minutes rest between sets, and don’t be afraid to take advantage of cheat reps on the last few sets. A great thing about the barbell is that when you start to fatigue you can crank out a few more reps by utilizing a push-press. You will essentially skip the concentric phase of the movement, but still focus on controlling the negative. So don’t be afraid to add a bit more weight on your last set, just utilize the push-press if you get stuck on rep 6, but want to finish strong with 8.
Exercise #2: Dumbbell Reverse Fly (6 - 7 Sets: 10 - 15 Reps)
Now, although the basic Barbell Shoulder Press will target all three deltoids (front, middle & rear), you DO WANT to add a bit more focus on the often-neglected rear delts. But let’s go over a few quick things before you start bending over and flailing your arms around.
1. Do NOT Rush Your Reps!
Unlike the barbell press, the reverse dumbbell fly is a precision movement. If you go too fast, you will never feel your rear delts activate and all will be for nothing.
2. Focus On Holding At The Top
Start with the dumbbells hanging beneath your chest and then explosively lift the dumbbells out and away from your torso. HOLD for 1-2 seconds and then return to the starting position (WITH CONTROL) and repeat.
3. DO NOT Engage The Upper Traps
Maybe even have someone hold your phone and film you for a set. If you’re RAISING your shoulders (or shrugging) while performing the reverse fly, then you’re activating too much of your upper traps.
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ScottHermanFitness thanks Scottt
My pleasure!!
why did u say “NOT” to train the shoulders? Why? aren't they necessary?
I’m on that grind to get that saiyan bod, this’ll definitely come in handy for that 😁
@@rj5umit107 Ha...ha...ha
I go to the gym 4 days a week. I've never once seen a bah bell there
They are in the back 😭
Shawn Sisson and thats also because they only show up the other 3 days you don't go. :)
you have to go 8 days a week in order to find out the secret weight level called bah bell
You must be going to the wrong gym. 😂
Faron Joseph he’s probably at planet fitness 😂
Scott progressive overloads his accent. It gets stronger every video.
rupay xD love his voice
that's amazing
Wtf us wrong with this dude fake Boston accent and is he on his way to a stroke or speech issue!
@@heavens_heathen8164 it sounds like he has an aussie accent going through it dose he have an aussie wife?...aussie here by the way
my dog
1:03 Barbell Shoulder Press
3:02 Dumbbell Reverse Fly
Brah you destroyed the whole point of the video
"Grab the Baaaahbell" love this guy
🤮
The Barbell called Scott a sissy at 2:13...that look!
Hahaha. Looking at it like.. "What did you say to me?!?!"
LOL
papasitoman baHbell*
NICE
“Just grab the baaaahbell”
I could listen to this accent all day long
Front Delts are hit by every pressing exercise (bench, incline ect) rear Delts are hit by pretty much every back exercise. So technically the only shoulder exercise you need is side laterals for your medial Delts, and you need plenty of them because they don't get hit very hard by pressing.
How many sets per week of lateral raises would you recommend?
@@matyldakulec-elston4216 A total of 6-8+ sets of laterals per week split between 2 workouts always to failure because your shoulders recover very quickly and it's hard to injure them on a proper lateral movement. You will absolutely see a difference very quickly.
I did this today. I'm used to do an hour workout just for my shoulders..I was so lost as I had all this extra time lol
Vero Schroeder if you’re taking an hour for just 1 muscle group you’re either going way to LIGHT, you doing way too much or, you’re resting way too long lol.
@King Kardashian I don't ever go too heavy but my shoulders are already pretty big 😅
King Kardashian bruh what does beauty have to do with the amount of weight you lift?
This is personal preference. I do dumbell shoulder press and lateral dumbell raises, and my my shoulders are by far my best developed muscle group.
I do frontal and lateral raises on arm days (yes, I have arm days, because f legs).
@Bas Bas I vary my rear delt exercises, sometimes rear flyes, sometimes I use a rear delt machine. I do face pulls too, but that's more for the supraspinatus, but it does also activate the rear delt. Maybe I should do the reverse flyes more often, thanks for the tip.
@Bas I feel like db reverse flies somewhat duplicate my bent over rows. Please tell me I'm wrong and I'll integrate them into my routine as well.
@Bas thanks, Bas!
Here is what i recommend:
Nr1. Arnold press - Power
Nr2. Shoulder/military press - Power
Nr3. Cable latteral raise - Burner
Nr4. Rear delt flies - Burner
I would recommend 3 exercises:
Arnold Dumbbell Press
Cable Lateral Raise
Face Pulls
Aren't face pulls more for traps?
@@Gunny_101stwhile yes, traps are activated in the movement, unless you perform it like a row, it most definitely is a rear delt exercise. As long as you combine shoulder abduction and external rotation whilst keeping a slow tempo, pause and squeeze at the top, and focus on the muscle. I find it better than bent over flys and pec decks because of the addition external rotation and constant tension on the muscles using the cables
@@jordanleach4937 Cool. Will try it out come shoulder day. Thanks!
Stephen G do it while laying on the ground with a rope, pull down so your thumbs touch the ground lightly, this will pretty much take your traps out. Try using myo reps for shoulders
Jordan Leach can’t I do a dumbbell lateral raise?
I feel like a personal trainer from all these videos and athlean x 😂
lukempowell yhhhh
It is a HAAAADCORE workout.......Love you man!!!! And you're awesome
Thanks, Scott. This video was SO ME. Shoulders were kind of my weak point and never knew why. Never making those same mistakes again.
I think everyone is guilty of flapping their arms like a wounded bird a time or two. 🥴
We've all been there.. haha. Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
Looks awesome. Have you ever thought about building a weekly workout plan based around your only two series? That would be a sick plan man.
Ah ive been waiting for this! Shoulders were the only muscle i felt like i didnt have a good idea how to properly train
Perfect!!! I've been trying to get my shoulders to grow, I'm trying this out today.
Get those boulder shoulders man!
how is the progress?
@@GG-ms4qp being that 2yrs have past and from what I can remember, I quickly plateaued. However, for that short period of time it had some effect and helped with my mind-muscle connection.
What I suggest while experimenting with this method is to pay close attention to all three delt muscles (front, meddle, and back) so when you hit that wall you'll know if one is lagging behind.
To this day my front dealt gains need an extra push than the others.... That's just me, you'll more than likely will have a different effect, but if your anything like I was and had trouble with shoulder gains this will assist in the area.
@@MrUseless247 how to know which is lagging ?
Curious advice: going for joint lock. It is the exact opposite the most part of coaches teach. What's the rationale behind this?
Its awesome to see a guy with great delts giving delt advice.
Great! That will be 1 AM in here, and I just had a grueling leg workout lol
Haha, well if you stayed awake to watch it premiere.. you rock!!
ONE OF THE REALEST SHIZ IN THE INDUSTRY!!! MORE POWERS, MAN!
Female here...always picked two and sometimes three movements for shoulders but will definitely do these from now on! Didn't know you actually only need a couple exercises. Thanks for all your videos!
Love this guy's voice. Helps me remember his tips during a workout
Break the ice hahaha
I follow you since blues shorts. How you grow up 😊
Haha, old school!!
Smashed that like button before video even started, didn't regret it after video ended! Great stuff Scott 👌😎
3:40 those rushed rear delt reps look hilarious 😂😂
Thank you bro! That's what I tend to see with the rear delt raises haha
Perfectly explains to my buddy why I don't spend my entire workout session by just training my shoulders.
Great idea about using your head to stabilize the rear delt exercise
Ah looks like I’ve been doing reverse flys wrong, too much trap engagement! Thanks for the tip Scott 💪🏻
Just came in from a shoulder workout, damnit lol let's see how well I did. Keep up the great work Scott!
Haha oh no! You will have to use this for your next shoulder workout!
4:31 - When you're hungover but still want to train
I’m a simple man, so simple workouts are just what I need. Thanks coach your videos always arrive right on time. I’m adding this to back day tomorrow!
Like button got smashed immediately.
Simple but effective Mike!! Hit these hard!
ScottHermanFitness no worries coach! That’s how I roll! Hard
Oh my...I gotta switch up my training schedule so I can do shoulders today was shoulder day for me and I loved it
I try this today Scott.
Great video Scott. Naturals rule💪👊
Natty gains 4 life!!
Guest both exercises correct and those are the only 2 I use to target shoulders. You the man Scott!
Yeah man, you're already on track! Thanks!
Smashed the like button so hard my screen broke
Worth it :-D Haha thanks man! Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
The second technique is perfect for home-workout dude such as myself. I can already feel my shoulders burning!
0:52 “Chest, back or AAHM DAZE”
Been watching you for 10 years! Thanks Scott
2:12 when someway says “you done with that bar bruh?
Scott could you do the only two exercise you need for legs? I'd appreciate that. Thanks!
What a nice enthusiastic lad 👍🏻
Getting hyped for omm day though.
Thank you master maybe on monday ill try this one to
Smaaaaashh 👍 these shoulder
Pls. Make a video for trapz
More power 💪💪💪
Love this series Scott!!
Thank you ❤️
Ugh thank u for making my life so easy! Rather than watching a milion videos these save so much time..
Im trying the chest and shoulder workout of yours today
Amazing.. This what I'm looking for
Nice vid. Almost exactly my shoulder workout yesterday!!! Except I added pull-ups deadlifts and some barbell rows to hit my back as well. Scott you’re awesome and for some reason I trust you more than these other UA-cam guys. Thanks bro
Sounds like a solid workout man! Remember deadlifts aren't for your back but they are still great on a pull day :-D Thanks for the support man!
Thank you and yea I am still experimenting and didn’t really know that so will keep in mind.👍🏾 your knowledge is awesome man
@@ScottHermanFitness well you dont need deadlifts to build a great back, but they certainly help
Lat raise> bent over lat raise
Db overhead press> bb overhead press
Bb overhead press to overload more - that's the goal here. And there's no point doing a lat raise if you are trying to target yoru rear delts lol. It all depends on the goals my friend
Jesus man! At 2:47 you scared the sh.t out of my dog 😂
Damn i love the way this dude talks
Awesome totally going to do this next pull day, ty Scott!
@Jeeses99 yikes, my bad.
Pushing my neck forwards like that on a barbell press is why I needed 2 of my discs replacing. :(
This video has a better example, I think (or even one of Scott's on form from 2012..) ua-cam.com/video/F3QY5vMz_6I/v-deo.html It's similar, but not forcing the chin/neck in to an awkward angle. It stays fairly straight.
ibb.co/vVNq3hD - compare and stay safe my friend!
The neck isn’t loaded, you must have just had an extreme weakness in your neck which is the reason for your neck injury.
@@gauzl1266 Entirely likely too, but the form could still use some tweaking.
I broke my neck 3 years ago and can't do barbell presses. I gotta do dumbbell presses to keep my neck completely out of it.
If you do incline bench on the reg. I would argue that overhead press isn’t necessary as you’ll get plenty of anterior Delt activation. I’d opt for lateral dumbbell raises instead of the overhead press.
Yes, it's true. Incline are a shoulder move aswell as being a chest one. Most chest exercises uses front delts. But the higher the incline the more focus shifts to the front delt.
People tend to split Shoulders and chest moves, and end up doing far far too much pressing. I think if they thought "pressing from different angles" (ie, 15°, 44° and just short of 90°) may make them realise "pressing" is better than thinking "Chest and shoulders"
Man, this video is just in time. Thanks, Scott.
Thanks. Great information.
Love this thanks Scott, never sure what to do with shoulders. Would the rear delt fly machine work instead of dumbbells if you're more confident with that? I'm smashing this tomorrow with arms and 20 minutes of hiit on the treadmill!
Great routine, thanks for sharing your knowledge. God bless you
Thanks! I noticed my shoulders where not as developed in the back
Excuse me Scott, I am confused on why we need to do rows? We get shoulder extension and adduction of the lats on chin-ups and wide lat-pulldowns, so what benefits do rows provide? The rhomboids and traps are already hit? I do face-pulls and straight arm pull-downs. Will not doing rows cause imbalances if I'm doing the exercises I mentioned but no rows
just in time my man thx
You are welcome my man!
Great advice and instruction as always bro! Your new gym set up is great too.
Thanks man!!
You rock man! Finally my shoulders are starting to grow 🦾
Love u buddy! TY from a fellow New Englander. I am in Nevada, but your lack of R's reminds me of home.
I need to start tahgeting my shoulders more thanks man 🙏
Thank you. Good video.
These series are awesome dude, thanks! 👊
My pleasure! Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
how about facepulls for rear delts instead?
great video but the problem with the barbell press is positioning of body when barbell to push to the top and the hands go behind your shoulders. this leads to extremem stress on lower spine and will inevitably lead to a slipped/herniated disc. at top of lift barbell should be slightly forward but almost straight up without arching your back. your initial technique forces too much strain on spine
This is great.... I was waiting for this.. Thanks Scott..
You´re the man!!! thank a lot for your videos Scott!!!
Thanks for watching my friend! Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
Thx for putting the answers in the description
You are the man, Scott. Seriously you’ve inspired and motivated me to document my own journey. My plan is to inspire in incorporating medicine with fitness as I’m a pharmacist.
My next video goes live today and would love some support/feedback. Anything would be appreciated. Much respect.
Iqbal
The DynamiQ Lifestyle how’s schooling for pharmacy? I’m thinking of going into it
Sean Meade hey Sean. Are you based in the U.K.? I was a lecturer at the University of Huddersfield for 4 years. The profession is changing so much and is extremely diverse. Which sector are you hoping to go into?
Oh that is cool man! You should share some of your content on my site! www.MuscularStrength.com
Imagining Scott's eyes popped out doing military press, lol.
Thanks for the video! Recently hit a plateau on overhead press and it was because I wasn't getting the full range of motion in
Another nice video Scott! However, I have some doubts over the form used during the shoulder press (2:03 to 2:10). At the top of the press (2:05), the barbell is not directly above the shoulders, and instead, appears to be slightly behind the shoulders. Also, at the end of each pressing movement, the neck is not kept straight, and is being excessively flexed forward (2:10).
Hey man! Proper form for a barbell press involved pushing through at the top. If you havent been doing it, you need to start! Have a great weekend! 🤗
Sounds like, most people don't know how to OHP
usually like scott but this is looking like snap city
@@ScottHermanFitness: There was no need to be snappy Scott! My comment was over two concerns (1) the barbell not being directly above the shoulders (2) the neck being excessively flexed forward. Your reply has addressed neither of these in your reply. I said nothing about 'pushing through at the top'.
My concerns may have been needless. However, the 'I am never wrong' tone in your reply was unnecessary. Being a fitness guru does not mean that you cannot mistakes. To be the best, you should never stop learning.
@@ScottHermanFitness Thanks for editing your reply and making it sound more friendly.
Your Hair in this Video is a 10/10 Scott 👌
I personally found that doing a "row" like motion towards my chest (kinda like a facepull rather than to target the lats) I feel the rear delt more than the reverse fly idk just thought I'd put it here
Awesome tips man, shoulder today after work 👍🏽👍🏽👍🏽
Wow your the best of keeping it simple I am loving it
Thanks for the advice I went to 24 Hour Fitness since Monday
Thanks man!!! Just trying to get big, and this really helped!!
I admire and appreciate your efforts
I think more people need to watch your videos. I saw a dude today doing the overhead press and was doing it where the bar was going behind his head. Not a good move.
I actually might cover that in a future video!
Gonna hit the bah bells hahd to build up my ahms. Love that Boston accent!
Damnnnn 5 hours and the view are ramping up fast!!
Keep it up!
TAKE MY BAHBELL ENEHHGYY 🙌
Haha thanks brooo!!! Send that #SpiritBombLuck!!
Most 2 important exercises for shoulder growth are Lateral Raises and Facepulls. Flat pressing and incline pressing take care of the front delts for most people though incorporating some form of shoulder pressing can still be beneficial but it’s not necessary for growth. If shoulder strength was the main goal then some form of free weight overhead pressing is a must.
Like button smashed!!!
Every time a saw your videos i remember why i subscribed 👏👏this helps a lot, thanks bro 👍
Should the Dumbbell Reverse Fly be done if you have lower back pain?
Thank you for sharing so many great tips!
*today we ah going to covah shouldahs*
Your accent makes me feel at home lol, I'm from MA
Let's wait for a bang up dudes.......
Scott... We r all waiting for your video.... Im huge fan of yours
The videos are coming back on a regular basis! Wooo! Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
Scott I have a bad back so I like to do face pulls for the rear deltoid and I’m able to use good amount of weight and feel more mind to muscle connection
Face pulls are great too! But if you have a bad back (muscle wise I'm guessing you mean) then it's all the more reason to do more exercises like the rear delt fly to work on your back even more
I'm a high school senior distance runner and aspiring ultramarathoner. I really would like to have much better functional upper body strength, and I'm sure that I can stay committed to training. The only problem is that I can't have too much mass because of the running. Any tips for gaining strength without mass would be greatly appreciated.
If you primarily stick to strength training (1 - 6 reps) then that will be your best bet. Granted some people can gain a lot of mass when doing low reps so it all depends on your body type. Just aim to eat at maintenance too - you can gain strength while maintaining or even losing weight
Thanks for the advice. Will do!
bah bell...love this dude
thanks mr scott !!!!
My pleasure my man! Be sure to download my app MuscularStrength! Available in the App Store and Google Play store! muscularstrength.com/phoneapp
Awesome videos again!
Hey thanks Meek!