How to pump up your shoulders at home without dumbbells, with push-ups
Many athletes ask how to pump up their shoulders at home without dumbbells, with push-ups, what exercises there are, methods, tips and tricks. After all, in fact, you can pump up your shoulders both at home and in the gym, it all depends on your desire and aspiration. The higher the desire, the faster you can pump up your shoulders. In the article you will learn how to pump up your shoulders at home without dumbbells, with push-ups, what you need for this, what set of exercises exist and what to do if you don’t have dumbbells, weights or barbells. After all, there are a lot of other exercises to quickly pump up your shoulders at home. Find out: how to pump up your shoulders at home with dumbbells.
How to pump up your shoulders at home without dumbbells, with push-ups
The first thing you need to pump up your shoulders at home without dumbbells with push-ups is to simply set a clear and specific goal for yourself. Take a piece of paper and write down which shoulders you want to build. Next to it, write the exact date by which you want to pump up your shoulders. Find a photo or imagine the shoulders you want to build.
Three times what you need to pump up your shoulders at home without dumbbells, with push-ups, is to make a clear plan for achieving this goal. In your training plan, write down all the necessary exercises to pump up your shoulders, sets, repetitions and execution time. Find out: how to pump up your shoulders on the horizontal bar.
How to pump up your shoulders at home without dumbbells - exercises
To pump up your shoulders at home without dumbbells, with push-ups, you need to perform these exercises 4 times a week or every day, if you really want to quickly pump up your shoulders. For the first 3-4 days, do not do heavy loads to allow your muscles to rest and get used to the new loads.
Pushups
To pump up your shoulders at home without dumbbells with push-ups, you need to do push-ups with a simple, wide and narrow grip. Do 3-4 sets of each type of push-up and 30-50 push-ups. Break maximum 3 minutes between sets. Do push-ups correctly, keeping your back straight and your chest lightly touching the floor and straightening your arms as you lift.
To pump up your shoulders at home without dumbbells, with push-ups, you need to breathe correctly when training. Inhale as you lower and exhale as you rise. Find out: it’s easy for women and men to pump up their shoulders in the gym.
How to pump up your shoulders at home without dumbbells - recommendations
To pump up your shoulders at home without dumbbells, do the exercises regularly, without skipping workouts, so you don't have to start all over again. To strengthen and speed up the process, use additional weight. If you don't have dumbbells, replace them with water bottles or a backpack with books.
Also, to pump up your shoulders at home without dumbbells, with push-ups, take care of a regular and proper diet. Eat only healthy, natural foods that contain more vitamins and proteins. Don't overeat, eat: meat, fish, eggs, dairy products, cereals, fruits and vegetables. Drink 2-3 liters of water throughout the day.
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Many athletes ask how to pump up their shoulders at home without dumbbells, with push-ups, what exercises there are, methods, tips and tricks.
After all, in fact, you can pump up your shoulders both at home and in the gym, it all depends on your desire and aspiration. The higher the desire, the faster you can pump up your shoulders. In the article you will learn how to pump up your shoulders at home without dumbbells, with push-ups, what you need for this, what set of exercises exist and what to do if you don’t have dumbbells, weights or barbells. After all, there are a lot of other exercises to quickly pump up your shoulders at home. Find out: how to pump up your shoulders at home with dumbbells.
How to pump up your shoulders at home without dumbbells, with push-ups
The first thing you need to pump up your shoulders at home without dumbbells with push-ups is to simply set a clear and specific goal for yourself. Take a piece of paper and write down which shoulders you want to build. Next to it, write the exact date by which you want to pump up your shoulders. Find a photo or imagine the shoulders you want to build.
Three times what you need to pump up your shoulders at home without dumbbells, with push-ups, is to make a clear plan for achieving this goal. In your training plan, write down all the necessary exercises to pump up your shoulders, sets, repetitions and execution time. Find out: how to pump up your shoulders on the horizontal bar.
How to pump up your shoulders at home without dumbbells - exercises
To pump up your shoulders at home without dumbbells, with push-ups, you need to perform these exercises 4 times a week or every day, if you really want to quickly pump up your shoulders. For the first 3-4 days, do not do heavy loads to allow your muscles to rest and get used to the new loads.
Pushups
To pump up your shoulders at home without dumbbells with push-ups, you need to do push-ups with a simple, wide and narrow grip. Do 3-4 sets of each type of push-up and 30-50 push-ups. Break maximum 3 minutes between sets. Do push-ups correctly, keeping your back straight and your chest lightly touching the floor and straightening your arms as you lift.
Breath
To pump up your shoulders at home without dumbbells, with push-ups, you need to breathe correctly when training. Inhale as you lower and exhale as you rise. Find out: it’s easy for women and men to pump up their shoulders in the gym.
How to pump up your shoulders at home without dumbbells - recommendations
To pump up your shoulders at home without dumbbells, do the exercises regularly, without skipping workouts, so you don't have to start all over again. To strengthen and speed up the process, use additional weight. If you don't have dumbbells, replace them with water bottles or a backpack with books.
Also, to pump up your shoulders at home without dumbbells, with push-ups, take care of a regular and proper diet. Eat only healthy, natural foods that contain more vitamins and proteins. Don't overeat, eat: meat, fish, eggs, dairy products, cereals, fruits and vegetables. Drink 2-3 liters of water throughout the day.
How to properly pump your shoulders at home without using dumbbells and barbells?
You can pump up your shoulders without iron thanks to any type of tension: isometric, isotonic and eccentric loads promote muscle growth and increase strength and endurance characteristics.
Exercising at home without dumbbells and barbells eliminates the risk of injury when working with heavy weights. However, do not forget about safety precautions, preliminary warm-up and cool-down. At the start, it is recommended to do no more than 15 repetitions of each exercise. As you level up, the number of sets can be increased to 3.
Deltas should be given 1-2 days a week. Indirectly, the deltoid muscles also work when pumping the chest and back. It is important to allow sufficient time for muscle rest and recovery, since new cells and fibers grow during the period of recovery, not stress.
Safety rules when pumping shoulders
Before moving on to intense and grueling workouts in order to create a beautiful shoulder line, it is recommended to strengthen the deltoids. Preliminary preparation will help avoid injuries and ruptures. According to statistics, injuries to the shoulder joint account for about 45% of the total number of injuries.
We pre-strengthen the deltas
Below are a few tips to help strengthen your deltoids and avoid injury:
» Warm-up. Various swings and rotational movements will help prepare the muscles for serious loads. It is recommended to also include an imitation of pull-ups in your warm-up routine. » Exercises must be performed smoothly and at a slow pace. » It is recommended to move on to complex exercises only after mastering the basic types of load. » Use of gloves. When working on the horizontal bar and uneven bars, it is recommended to wear special gloves that will reduce the likelihood of slipping off the bar. »Hitch. Finishing your workout with stretching will help relax your muscles and reduce the likelihood of injury.
What available tools should you use?
The following sports equipment will help you pump up your shoulders without a barbell:
» Expander » Elastic bands » Elastic loops » Bars » Rings » Crossbar » Fitball
How quickly can you see results?
Working your shoulders requires regularity. Increases in strength and endurance will be noticeable within 1-2 weeks. A beautiful shoulder line and relief require long-term training over 4-6 months. To achieve excellent results, you need to work hard for at least 8 months.
Barbell
Many men who want to pump up their shoulder girdle, but do not have the opportunity to go to the gym, are interested in the question - how to pump up their shoulders at home? Nothing is impossible, and having the necessary equipment at your disposal, in this case a barbell, you can conduct effective training at home.
You can pump up your shoulders with a barbell by performing the following complex:
- The military press is one of the most popular and most effective shoulder exercises. The exercise is performed in a standing position. Bend your lower back and take the apparatus. The grip is straight. Lower your elbows so that the projectile is level with your collarbone. Then lift the barbell overhead with your arms extended. Look only forward. Return to the starting position.
- Overhead press. It is performed both in a sitting and standing position. This exercise builds the anterior muscles and triceps. Be sure to warm up before performing it. Execution: Take a comfortable position and grab the barbell. Straighten your body and bend your lower back. Slowly lower the projectile, then lift it up and straighten your elbows. Return the bar to its original position.
- Pull up. An effective exercise that is performed exclusively while standing. Both deltoids and trapezius are pumped. Take the projectile with an overhand grip; the grip is narrow. Carefully bring the projectile to your chin, keeping your back straight. Return to the starting position from the top point.
The best shoulder exercises without dumbbells, barbells or machines
The ideal exercise for pumping up all three bundles of deltoid muscles without dumbbells is various variations of push-ups. The following types of loads will help broaden your shoulders:
1. Classic push-ups
IP: lying down. To emphasize the load on the middle beam, a narrow position of the hands is most suitable, and to pump up the front beam, the hands need to be placed wider than the shoulders. You need to go down not all the way to the floor, but a little higher.
2. Reverse-grip push-ups
IP: lying position. The palms are wider than the shoulders, but the fingers point back towards the toes. There should be no arching in the back.
As you exhale, lower your body down, bending your elbows. Do not touch the floor with your stomach or chest. As you inhale, rise up into IP.
3. Vertical push-ups
IP: support on hands. Palms in the projection of the shoulders. The feet can be held above the head or against the wall.
Bend your elbows 90 degrees. Smoothly straighten your arms. Try to avoid jerks and sudden movements.
Subtleties of doing push-ups:
» To work the front deltas, place your palms in the projection of your shoulders, and pull your elbows toward your core » Beginners can try push-ups from their knees » For additional weight, you can use weighted corsets » It is imperative to keep your back straight from crown to tailbone
Burpee is a multi-component exercise for pumping up almost all large segments of the body. A more difficult option is burpees with access to the horizontal bar and pull-ups.
IP: standing, feet in the projection of the shoulders. Hands along the body.
As you inhale, tilt your body forward, squat down and place your palms on the floor. Lunge back and take a lying position. Keep your back straight. Do one push-up. Return to the hand-supported squat position. As you exhale, jump up, stretch your hands behind your head, and pull your knees to your chest.
Basic mistakes and recommendations
» Inadequate physical activity. In order to perform complex complex exercises, you need to first strengthen your muscles. It is better to perform fewer repetitions, but with the correct technique. Adequate loads will help you quickly adapt and pump up your deltoids and develop broad shoulders. » Poor nutrition. A rational and varied menu is necessary to maintain the vital functions of the body, providing cells with enough protein to build new muscle fibers and carbohydrates to cover energy costs. » Not enough rest. Frequent intense loads lead to microtraumas of the muscles and it takes time for them to heal. Constant work will provoke inflammation and discomfort, pain during training. Muscle fibers grow during rest and recovery.
» Dropped elbows. When doing flyovers and lifting in front of you, you need to keep your elbows higher than your shoulders. » Excessive arching of the back. When performing push-ups, pull-ups and other exercises, do not allow too much arching in the lower back. Arching in the back not only shifts the emphasis of the load, but also increases the risk of injury.
How to pump up your shoulders at home without dumbbells
Pumping up broad, muscular and sculpted shoulders is every man’s dream. However, what if you don’t have basic equipment, such as a kettlebell and dumbbells? Equipment is inexpensive, so the main reason for the lack of dumbbells is the lack of space in the house to store them. If you find yourself in such a situation, don’t despair! In this article you will learn how to pump up your shoulders at home without dumbbells.
