Bigger Shoulders in Just 20 Minutes

23 Jul

By logic, a 20-minute workout serves two purposes. First, it eliminates the “not enough time” excuse. If you can spare 20 minutes, you can get in a good workout. Second, it scratches that itch. You still made it to the gym. You still got it done. A 20-minute shoulder workout won’t be a staple in your routine, but it can be a big confidence booster to maintain progress and help move you closer to reaching your goals.

Side Lateral to Front Raise

Stand holding a pair of dumbbells at your sides. Lift the dumbbells out to the sides. Once your arms are roughly parallel with the floor, move the dumbbells toward one another until your arms are pointing straight ahead. Lower the weights, the raise them back up. Now move the dumbbells out to your sides and then lower them. That’s one rep. You’ll need to go light here, but do this move correctly, and all three heads of the deltoids will be on fire.

Machine Shoulder Press

Add weight as the reps decrease. Keep in mind that you likely won’t be able to use as much weight as you normally would because you pre-exhausted the shoulders with the side lateral to front raise. Remember, the focus is on training the muscle, not showcasing power, so add weight cautiously.

Partial Lateral Raise

Use a pair of heavier dumbbells and perform half reps. It’s a small range of motion, but by the time you get to the end of the set, your delts will burn and the pump will be very real. Lift, don’t swing. If you need to use body English to lift them up, lighten your load. Once again, add weight on each set as the reps decrease.

Band Pull-Apart

Grip the band so there’s tension throughout the entire rep. Even though you’re short on time, on each rep feel your rear delts contract before you release the tension. Go up in resistance on each set. If you have only one band, hold the weight for 3 seconds on the second set and 5 seconds on the last. If you don’t have any bands, perform rear lateral raises with light dumbbells instead.

Once you finish all three exercises, rest 30 seconds before starting over. Complete a total of 3 trisets.

6 Best at Home Exercises for Shoulder Muscles

18 Jul

If you have the will for larger shoulders but don’t have the time to go to the gym on your shoulder day, we got something for you. Here are our 6 Best at Home Exercises for Shoulder Muscles.

Diving dolphin

Step 1 : Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart.

Step 2 : Walk with your feet towards your arms about 8 to 12 inches so your hips are lifted toward the ceiling. This will be your starting position.

Step 3 : Lower your hips and keep your body in a straight line as you drive your shoulder forward to hover over your wrists.

Step 4 : Reverse the movement to return to the starting position, and repeat.

Step 1 : Start in a straight arm plank position with your shoulders stacked above your hands and your feet hip-width apart.

Step 2 : Extend your right arm forward, then place it back down into the plank.

Step 3 : Extend your right arm to the side, then place it back down into the plank.

Step 4 : Keep your body in a straight line as you reach your opposite (left) arm under your body, pull your right leg toward your core, and tap your right foot with your left hand.

Step 5 : Return to the plank position and then repeat on your opposite side.


Step 1 : Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart(or wider).

Step 2 : Hold your feet together or very slightly-spread: Inhale an bend your elbows to bring your torso near the floor, avoiding extreme hyperextension of your spine. Push yourself back to arms extended position, exhaling as you complete the movement.

Decline Push-ups

Step 1 : Place your feet on a bench or any elevated step and get into a standard pushup position.  

Step 2 : Lower your body until your chest nearly touches the floor, pause then push yourself back to the starting position. Maintain proper form throughout by preventing your hips from Sagging at any point,  keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Arm Scissors

Step 1 : Stand upright with your feet shoulder width apart.

Step 2 : Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter “X”, and then spread them apart.

Step 3 : Switch arms, and repeat the exercise.

Side Arm Raise

Step 1 : Stand with your feet shoulder width apart. 

Step 2 : Raise your arms to the sides at shoulder height, then put them down.

Step 3 : Repeat the exercise, keeping your arms straight during the exercise.

6 Best Exercises for Wider Shoulders

18 Jul

One of the critical parts of having a large body is to have really wide shoulders. Being hard to get the widest shoulders you can have we wanted to make it a bit simpler so here are 6 Best Exercises For Wider Shoulders.

Step 1 : Raise the bar toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull, and lower the bar along the same path it was raised.

Step 2 : At the top of your range of motion, your elbows should be higher than your wrists.

Step 1 : Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.

Step 2 : Simply press the dumbbells up over your head and return to the start position just outside your shoulders

Step 1 : Sit on a flat bench and hold a pair of dumbbells at the level of your shoulders. Your palms should be facing inward, and your elbows should point to the side.

Step 2 : Turn both of your wrist outward until your arms face away from you. At the same time, fully extend arms overhead. Hold for one second and then return to the starting position.

Step 1 : While staring with back straight, hold the dumbbells with both hands. The dumbbells should be positioned next to your side. 

Step 2 : Raise your arms out to the side. Keep your arms straight. hold for one second and then return to starting position.

Step 1 : Sit on a bench, inclined forward, foot on the floor together. Raise the dumbbells to the side is you can keeping your hand straight and slowly go back to your start position.

Step 1 : While standing with back straight, hold the weight with both hands. Weight positioned in from of your thighs. 

Step 2 : Raise your arms in front of you until the are parallel with the ground. Hold for one second and then return to your starting position.