Shoulder shocking exercises

Shoulder shocking exercises

July 22, 2015 | Photo credits: Madbarz

Get your shoulders in great shape with 3 shoulder shocking moves!

First you need to know that each shoulder muscle consists of three heads:

  • at the front (the anterior deltoid),
  • the middle (lateral deltoid),
  • in the back (the posterior deltoid).
Your aim should be to work all three delts equally in order to improve your posture. We've come up with three essential bodyweight exercises to help you do that:

1. Dip Hold

If you're working out at home or you don't have access to parallel bars, we suggest you use a chair or a weight bench instead. You can also increase the intensity of the workout by holding your body in the lowered position for several seconds and gradually building that time up as you get stronger. Once you are in this position you will feel your shoulders burning like crazy!

Besides the fact that they develop chest and triceps, dips work the anterior deltoid, which helps stabilize your arms during the movement. When it comes to working your shoulders, it doesn't really matter whether you choose to do parallel bar dips or some other variation of this exercise, as they all engage the anterior deltoid just the same. The only thing that might vary are the other upper body muscles you work with them.


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2. Pike Push Ups

Pike push ups (also known as pike press) work the anterior deltoid, lateral deltoid, triceps, back, and core and can even help improve hamstring flexibility.

They're different from regular push ups in that you keep your feet flat on the ground and place your hands on the floor, shoulder-width appart as far ahead as you can, until your body forms a triangle with the ground. From there, lower your head to the level of your hands and lift back up again, returning to the original position. If you feel like you're losing your balance, you should adjust your position until you feel more stable.

Pike push ups are a great exercise to help you progress to handstand push up and can easily be adjusted to any fitness level. As you build your strength, you can gradually lift your feet up to higher positions, using benches, chairs or even the wall, until you are able to go up into a full handstand.


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3. Inclined Pull Us

We've already mentioned inclined pull ups as a great back building exercise, but they're also good for building strength in lateral and posterior deltoids (middle and back head of the shoulder).

If you don't have access to a bar, you can grip the edge of a table or anything similar that's strong and stable enough to support your weight. Like pike push ups, inclined pull ups can be adapted to your fitness level by influencing the height of the bar or elevation of your feet.