filmov
tv
7 BEST Exercises | Shoulder + Traps Workout (Dumbbells Only)
Показать описание
0:00 Wide shoulders, and big traps are the first things you notice on a muscular physique. If it looks like a guy’s got built-in shoulder pads, you know he can most likely lift some heavy weight. Today I’m gonna show you the best way to build them using only dumbbells, you definitely don’t wanna miss this!
Today’s workout is fueled by Blue Star Nutraceuticals P.P.K. Pre-Workout but we’ll get to that later in the video. First I want to make sure you get what you came here for, results. Bigger, stronger shoulders, and traps, so let’s get right into it.
1:05 Training Wrong:
Most guys struggle to build big traps and shoulders because they train them all wrong. If you’ve been doing a lot of traditional barbell shrugs, and overhead presses, yet aren’t seeing the results you hoped; by the end of this video, you’ll know exactly why, and what to do instead. So stick with me here.
See, contrary to popular belief, your trap muscle fibers don’t actually run vertically up your back, they run much more horizontally, so performing traditional upright barbell shrugs really doesn’t allow your traps to contract much at all, which means they aren’t being trained effectively. Instead you need to train them from different angles, in ways that allow you to pull back, and inwards towards the center of your body.
Similarly when it comes to building big, noticeable shoulders; most guys only focus on the front delts with various overhead presses, and front raises. But it's the side, and rear delts that really fill out your shoulders, and give them the 3D effect that stands out from every angle. So we’ll be going over how to do that with today’s workout too.
2:13 Warm up:
All great workouts require a great warm up, even for traps and shoulders, so take a good 5-10 minutes to get your muscles and joints warmed up, and ready to lift then let’s get going.
2:22 Workout Info:
For this workout, you’ll perform 7 exercises in linear fashion, meaning you’ll perform all sets for exercise 1 before moving on to exercise 2 and so on, until all sets of all 7 exercises are complete.
You’ll perform 3 sets of 8 to 12 reps for each exercise, aiming to push yourself until you’re only about 1 rep away from failure, where you could no longer perform a complete rep with proper form. This will ensure you’re challenging your muscles enough to stimulate the most amount of growth possible, while still allowing you to recover between exercises and keep training with full intensity.
You should use a weight that is roughly 75% of your one rep max for each exercise, which will also be near the weight you would estimate as the max you can lift for 10 reps. So if you’re unsure of your 1 rep max on shrugs, for example, use your best guess at a weight you could only manage 10 reps with, using proper form. That’s the weight you should use for this exercise.
You’re allowed up to 90 seconds to rest and rehydrate with AminoFast between sets, but keep the rest times as short as needed to stay focused and keep the pace of the workout up.
As always, the complete workout is listed for you in the description below. Now let’s get going!
3:24 Exercise #1: Chest Supported Shrug
3:58 Exercise #2: Arnold Press
4:11 Exercise #3: Seated Lateral Raise
4:31 Exercise #4: Rear Delt Fly
4:49 Exercise #5: W-Raise
5:18 Exercise #6: Leaning 1-Arm Upright Row
5:41 Exercise #7: Farmer’s Walk
5:58 These 7 exercises will produce more dramatic improvements in strength, power, and size of your traps, and shoulders than any other dumbbell workout you’ve performed in the past; I’d bet the house on it. So I can’t wait for you to give this a shot and tell me all about how it goes in the comments below.
MB019DCWI6XMEGA
#BestShoulderExercises #BestTrapExercises #DumbbellsOnly
Today’s workout is fueled by Blue Star Nutraceuticals P.P.K. Pre-Workout but we’ll get to that later in the video. First I want to make sure you get what you came here for, results. Bigger, stronger shoulders, and traps, so let’s get right into it.
1:05 Training Wrong:
Most guys struggle to build big traps and shoulders because they train them all wrong. If you’ve been doing a lot of traditional barbell shrugs, and overhead presses, yet aren’t seeing the results you hoped; by the end of this video, you’ll know exactly why, and what to do instead. So stick with me here.
See, contrary to popular belief, your trap muscle fibers don’t actually run vertically up your back, they run much more horizontally, so performing traditional upright barbell shrugs really doesn’t allow your traps to contract much at all, which means they aren’t being trained effectively. Instead you need to train them from different angles, in ways that allow you to pull back, and inwards towards the center of your body.
Similarly when it comes to building big, noticeable shoulders; most guys only focus on the front delts with various overhead presses, and front raises. But it's the side, and rear delts that really fill out your shoulders, and give them the 3D effect that stands out from every angle. So we’ll be going over how to do that with today’s workout too.
2:13 Warm up:
All great workouts require a great warm up, even for traps and shoulders, so take a good 5-10 minutes to get your muscles and joints warmed up, and ready to lift then let’s get going.
2:22 Workout Info:
For this workout, you’ll perform 7 exercises in linear fashion, meaning you’ll perform all sets for exercise 1 before moving on to exercise 2 and so on, until all sets of all 7 exercises are complete.
You’ll perform 3 sets of 8 to 12 reps for each exercise, aiming to push yourself until you’re only about 1 rep away from failure, where you could no longer perform a complete rep with proper form. This will ensure you’re challenging your muscles enough to stimulate the most amount of growth possible, while still allowing you to recover between exercises and keep training with full intensity.
You should use a weight that is roughly 75% of your one rep max for each exercise, which will also be near the weight you would estimate as the max you can lift for 10 reps. So if you’re unsure of your 1 rep max on shrugs, for example, use your best guess at a weight you could only manage 10 reps with, using proper form. That’s the weight you should use for this exercise.
You’re allowed up to 90 seconds to rest and rehydrate with AminoFast between sets, but keep the rest times as short as needed to stay focused and keep the pace of the workout up.
As always, the complete workout is listed for you in the description below. Now let’s get going!
3:24 Exercise #1: Chest Supported Shrug
3:58 Exercise #2: Arnold Press
4:11 Exercise #3: Seated Lateral Raise
4:31 Exercise #4: Rear Delt Fly
4:49 Exercise #5: W-Raise
5:18 Exercise #6: Leaning 1-Arm Upright Row
5:41 Exercise #7: Farmer’s Walk
5:58 These 7 exercises will produce more dramatic improvements in strength, power, and size of your traps, and shoulders than any other dumbbell workout you’ve performed in the past; I’d bet the house on it. So I can’t wait for you to give this a shot and tell me all about how it goes in the comments below.
MB019DCWI6XMEGA
#BestShoulderExercises #BestTrapExercises #DumbbellsOnly
0:12:25
7 Best Frozen Shoulder Exercises & Stretches - Ask Doctor Jo
0:06:24
7 BEST Exercises For Frozen Shoulder!
0:02:28
7 Best Shoulder Exercises for Boulder Shoulders Workout
0:07:37
7 BEST Exercises | Shoulder + Traps Workout (Dumbbells Only)
0:07:03
Top '7' Shoulder Exercises ( Trigger Massive Growth )
0:04:39
Shoulder workout at gym|Top 7 Shoulder exercises in gym
0:08:49
7 Best Shoulder Exercises You're NOT Doing
0:00:51
The Ultimate Shoulder Workout for Natural Lifters #shorts #bodybuilding #fitness
0:08:04
BEST SHOULDER WORKOUT for GROWTH - Dumbbell Shoulder Workout at Home
0:13:49
7 Best Shoulder Rotator Cuff Exercises with Ball & Band (Strengthen & Stretch)
0:09:02
7 Best Exercises for Wider Shoulder | Yatinder Singh
0:00:19
The Best Shoulder Workout in the World 💪
0:16:46
Shoulder Arthritis? We Put Together Our 7 Best Exercises
0:03:12
7 BEST SHOULDER WORKOUT AT GYM 🔥
0:00:29
5 Shoulder Excercises For Growth🔥👊🏾
0:00:18
Top 4 Shoulder Exercises for 3D Delts🔥
0:09:16
7 Best Dumbbell SHOULDER Workout | Yatinder Singh
0:23:46
7 Simple Exercises for Shoulder Pain That Really Work (Impingement, Tendonitis, Arthritis)
0:07:26
Shoulder Pain Relief Exercises in 5 min
0:00:12
BEST SHOULDER WORKOUT👌 With Dumbbell 🔥🔥#shorts #shoulderworkout
0:00:47
7 Effective Shoulder Arthritis Exercises for Older Adults
0:04:02
✅️ Best Shoulder Workout | Exercises I'm sure you'll like
0:00:59
The BEST Shoulder Mobility Exercise!
0:08:47
15 BEST SHOULDER WORKOUT AT GYM 🔥
Комментарии