How To Properly Train Your Delts At HOME!

Mikkel Frank
30. mar. 2016
3 min læsning

Do you want an upper body like the one in this picture? If so, then you need strong shoulders!

One of the main reasons to why I decided to make this website, was so that I could help people achieve their fitness goals! Throughout the time I have trained with Bodyweight Training I have made a ton of mistakes, I have had a handful of injuries and one way I want to help you guys, is by showing you WHAT NOT TO DO! I thought to myself that since I have treated my shoulders very badly for a long time, I could write an article about how to train your shoulders properly at home, so that YOU can avoid injuring them later on! SO HERE WE GO!

The Deltoids (commonly called “Delts”) consist of 3 muscles which are the Anterior Delt (Front Shoulder), the Medial/Lateral Delt (Middle Shoulder) and the Rear/Posterior Delt (Back of the Shoulder). These 3 muscles are extremely important to train, because they stabilize your shoulder joint and make sure that you don’t dislocate your shoulder! That’s not only gonna hurt as hell, but it’s also gonna put you out of the game for some time.. But we can prevent injuries such as a Shoulder Dislocate by training our Delts properly!

Now, there are a number of exercises we can use to train our Delts! I’m gonna give you an entire workout that you can do at home with nothing but a few household items! Is that user friendly or what?! Anyway! Let’s check it out!

Dips, MAX Reps, 4 Sets, 1 Min rest

Pseudo Push Ups, MAX Reps, 4 Sets, 1 Min rest

Lateral Raises, MAX Reps, 4 Sets, 1 Min rest

Doorframe Lateral Push Outs, MAX HOLD, 4 Sets, 1 Min rest

Rear Deltoid Raise ,MAX Reps, 4 Sets, 1 Min rest

Australian Pull Ups, MAX Reps, 4 Sets, 1 Min rest

FINISHER: Handstand Hold (for Advanced only), MAX HOLD, 2 Sets, 90 Sec Rest

WORKOUT NOTE:

Do one exercise at a time (4 Sets of Dips, then 4 Sets of Pseudo Push Ups, then 4 Sets of Lateral Raises and so forth…).

There is a 1 minute pause between every set, except for the last exercise, where the rest time is 90 seconds.

Pictures and descriptions of the exercises

The Dips and the Pseudo Push Ups target your Anterior Delts AKA your Front Shoulders

The Lateral Raises and the Doorframe Lateral Push Outs target your Medial/Lateral Delts also known as your Middle Shoulders

(NOTE: The Lateral Raises can be done by filling up to bags with about the same amount of weight, like I do on the two pictures to the left.

The Doorframe Lateral Push Outs is about standing in a Doorframe and with straight arms pushing away from your body, as if you were trying to push the frames of the door away from each other).

The Rear Deltoid Raises and the Australian Pull Ups are meant to target your Rear/Posterior Delts also known as the back of your shoulders.

(NOTE: For the Rear Deltoid Raises I just used two towels, threw them over the top of the door, closed the door and made sure that they were sitting tight.