5 Exercises for HUGE Shoulder Gains

Supersize Your Gains:

Yo! What's up guys!

It's Mike Chang with Six Pack Shortcuts and today I'm going to be showing you 5 exercises that you can do at home to get some big ass shoulders! All you need is pair of dumbbells. It's routines like this that will maximize your gains and get you the crazy ripped body of your dreams with long-term results.

0:15 Key thing to remember when working shoulders:
– You need to work them from all 3 angles:
1) Front Delts
2) Side Delts
3) Rear Delts

** If you're not hitting all 3 parts, then you're going to have an obvious imbalance in your shoulders that will both affect your strength and be noticeable to others.

0:54 It's important that when you're doing your workouts that you know what areas you're working — It's all about feeling your muscles during your workouts, or having "muscle connection".

Workout Breakdown:

5 Exercises / 10 Reps Each – 20 Push Ups / 5 Rounds / Minimal Rest – 15 to 20 seconds

1) 10 Side Laterals:
– Works the side
2) 10 Hammer Front Raises:
– Works the front
3) 10 Bent Over Laterals:
– Works the rear
4) 10 Front Raises (to ceiling):
– Works the front and rear
5) 20 Push Ups:
– Works the front, even though it's mainly for your chest

2:53 I'm going to go through 1 full round to show you the correct form for each movement and where you should be feeling it.
– This way you can do this at your own pace and get the other 4 rounds done on your own.

** Tips to remember:
– Start with a weight that you can do about 12 reps with while maintaining good form.
– As you move through this routine, it will get tougher!

3:21 If you're able to do 3 rounds with the full 10 reps but in the 4th are struggling and can only get 8 or so in… that's ok.
– DON'T decrease your weight!
– Even if you're fatiguing near the end of your workout, you need to maintain a moderate weight — This is when it counts the most so you can put good SIZE on those shoulders.

Let's Do This!

Proper Form Breakdown:

3:55 1) Side Laterals:
– Sit on the edge of the seat with your feet and knees together.
– When doing the full range of motion, your hands will go down together under your thighs.
– Start slightly bent over with your dumbbells together under your thighs.
– Bring both arms out to your sides, not going higher than parallel to the floor, then back down to touch them together again.
– As you raise up rotate your dumbbells so that the outside of your fists point towards the ceiling.
– You can slightly bend your elbows here if you need to.

5:57 2) Hammer Front Raises:
– Start in the same position as above, you still need room for a full range of motion.
6:43 It's very important not to swing your arms on this one… Think "Robot".
– Start with your arms by your sides.
– Bring the dumbbells straight up in front of you until your arms are parallel to the floor (think almost "touchdown" signal) then back down.
– Pause at the top for a brief second to ensure that you don't start swinging through this.

7:41 3) Bent Over Laterals:
– This move is very similar to the Side Laterals, except with this one you are fully bent over.
– So again, start in the same seated position but bend at the waist to your chest is at your knees.
– When you bend over you want to let your arms hang down, shoulders forward, really loosening those traps and stretch out as far as you can to each side.
** You do this to ensure that you are working those rear delts and not letting your back do all the work.
11:45 Rest for 30 seconds if you need to at the end of the round, but remember to keep rest time to a minimum.

Hope you enjoyed this demo, if you do this routine then you'll look GREAT in whatever shirt you decide to wear (or don't wear) because you'll have those nice, big, bowling-ball shoulders which gives you that powerful "V" shape that we all strive for.

Check out how to get Maximum Muscle in Minimum Time:

Does it work?

Well if any of you don't know, I'm not one of those guys who has been gifted with superior genetics and I haven't been in shape my whole live. I thought that I was doing everything the right way but just wasn't getting the gains I expected. Then suddenly, I was able to transform my entire body when I discovered this "1 unique training tip". Now I have the powerful, muscular body of my dreams and have the knowledge to keep it that way.

Check out this "tip" – You'll be so pumped at the results!

Train hard,
-Mike

P.S. — Use this link to share the video with your friends on Facebook!

405
-
Rates : 0
46 comments
  1. jay go / February 14, 2016

    i want mike back on this channel he was the reason y this channel got so
    popular

    • jay go / July 24, 2016

      +Siddharth Gautam bcus ppl want to see more? if ur wondering y he needs to
      make more if hes alrdy done it for every body part then y dont u say it to
      every other utube lifters out there as well

    • Pseudo Aesop / July 29, 2016

      I wonder what you do with the time you saved cutting word ”already” to
      ”alrdy”?

    • Irving Sanguinetti / July 30, 2016

      where did he go?

    • ben brewer / August 2, 2016

      truth….

    • Vic Jr. / August 5, 2016

      he sold this channel to the new 3 hosts: Henry, Johnny, Clark. They often
      refer mike’s work as “SPS 1” and theirs as “SPS 2”

  2. Patrick Ghioca / April 16, 2016

    20 pound= ? KG

  3. jumpman flaco / May 14, 2016

    what happened to him I see new guys every in every new video

    • Samuel Mendoza / May 19, 2016

      He retired

    • asaad kattan / June 8, 2016

      You can say that he sold the channel i believe he started it

    • Usama Saifi / June 16, 2016

      he fucking out of shape and damn died honourly

  4. Mark 77 / May 18, 2016

    At 10:01 you can hear his back pop

    • reynold zoom / May 23, 2016

      +Mark Dion ouch i hear dat

    • Gucci Prada / July 3, 2016

      Thanks for the information bro. Appreciate it.

    • abrar abgao / August 3, 2016

      noop..its dumbellz

  5. DKishereyo / June 1, 2016

    Most hated thing on this exercise, is the ball squashing you have to do
    during Exercise 1 to 3

  6. Stewie Griffin / June 2, 2016

    can’t do it my nuts Hurts.

  7. Alex AL / June 2, 2016

    i miss you so much

  8. stabber / June 3, 2016

    does it work if i do everything 4-5 times but not all them once and then
    again and again ?

    • Shock / July 4, 2016

      my laptop was on the ground, then i saw zyzz pic in ur profile so i picked
      up my laptop so i dont disrespect zyzz by having his picture on the ground.

    • MrTooMuchLuck / July 28, 2016

      +Shock lol

  9. Ben Martin / June 28, 2016

    Omg I’ve never really realized how under developed my shoulders were! I had
    to use 3 pound Dumbbells just to properly do the exercise and I still felt
    a burn in my shoulders! Got to keep working on those

  10. Scizo Phrenic / June 28, 2016

    I cant lift these dumbbells all the way up as I should. holy hell I am
    weak…

    • iFoxx16 / July 5, 2016

      Do you know how many kg an average 15 year old should handle for these
      workouts?

    • Shock / July 6, 2016

      +iFoxx16 theres no number, lift whatever you can, and dont worry about it
      if its light.
      you’re young, you’ll get stronger fast. just remember to work out all your
      upperbody muscle groups, not just your arms.

    • Karim Latif / July 20, 2016

      no your not weak
      im shocked that hes giving the workout without saying its dangerous for
      beginners
      shoulder are very tricky any you might get injured so easy be careful and
      workout every day or go heavy and you’ll need a rest for few months

    • Ecko lecua / July 25, 2016

      we all have been there.. the goal is never give up and be motivated and
      keep it going. so no you are not weak.

    • deniz kantar / August 5, 2016

      +Karim Latif bullshit!

  11. Sosa Leezy / July 21, 2016

    I’m 6′ 135 a hard gainer, for best results should I use heavier weights and
    more rest?

    • Saleem Mohamed / July 31, 2016

      For mass go a little heaver and make your reps 8-12. You should make your
      rest time longer but it should be 2 min max, try to keep it at 1 min rest
      time tho

  12. Joseph Groves / July 23, 2016

    Do you have any suggestions for other shoulder workouts that attack the
    rear shoulder? That’s one thing I need to work on, actually.

  13. joy m.b / July 27, 2016

    what does after 40 means ??

  14. joy m.b / July 27, 2016

    what about total body exercises is it include in ur video those shoulder
    workout ?

  15. Adrian Katzenstein / July 29, 2016

    I switched the push ups for standing shoulder press… but you can do
    whatever THE F***CK you wanna do!!

  16. Medhat Korayem General / July 30, 2016

    I make a lot out of these real valuable videos, guys!

  17. ben brewer / August 2, 2016

    Mike Chang the beast, the legend, the best free person trainer…

  18. Razor reznov / August 3, 2016

    Mike chang you better do some leg press and cardiac cuz without these there
    is no point in building muscles

  19. Julio Gomez / August 4, 2016

    want a real fitness channel without the bullshit? go check out Athlean-x i
    promise you wont be dissapointed. this channel is full of shortcuts that
    wont get you any six packs.

  20. wojtek0000 / August 7, 2016

    On front raises I don’t go all the way up. I like to leave a little room to
    keep the muscle in a constant state of tension.

Leave a Reply