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Shoulder workouts usually embody exercises that focus on the entrance, aspect and rear delts. That mentioned, whereas the completely different heads are coated the tactic by which they’re educated is just not. On this video, I present you a shoulder workout secret relating to the inclusion of explosive shoulder exercises into your deltoid workouts.
To ensure that a shoulder train (or any train for that matter) to be explosive, it must permit you to absolutely categorical your energy by way of the rep. Plyometric exercises are nice examples of this. As an illustration, on an explosive plyo pushup, you’ll be able to explode off the bottom as you push by way of the conventional finish level of the train. With regards to shoulders nevertheless, this may be difficult to do safely.
Moreover, an explosive train can have an eccentric loading part that permits you to recoil and recharge your muscle mass for every subsequent contraction. With regards to the shoulders, this once more may be fairly difficult to do with out damage. Except in fact, you do the shoulder train proven on this shoulder workout video.
Seize a heavier than regular drugs ball and carry out the solo shoulder med ball toss. The aim right here is to maintain your arms as straight as potential as you speed up by way of a typical entrance increase movement. As your arms go by way of the purpose parallel to the bottom, launch your arms from the ball and attempt to throw it as excessive up as you possibly can.
On the best way down, try to catch the ball once more (along with your arms on the aspect of the ball not beneath the ball). This may power your delts to eccentrically and spontaneously contract to regulate the descent of the med ball. On the identical time that you’re doing this you might be additionally activating the stretch reflex of the delts to allow one other highly effective contraction.
This train matches in properly with any shoulder workout and provides you an opportunity to expertise a pump extra intense than another you’ve had earlier than. It is because you might be getting extra sort iib fibers to develop into engaged within the motion as a way to contribute to the short contraction wanted to finish this train.
Do 3-4 units of this entrance deltoid train in your shoulder workout to begin growing the scale of your shoulders a lot quicker. It could be the primary time that you just’ve ever educated your shoulders explosively and they’ll reply shortly due to this. Within the meantime, be sure you head to and get the ATHLEAN-X Coaching System for a whole day-to-day workout plan that may enable you construct athletic muscle quicker than ever earlier than.
For extra shoulder workout movies and exercises to construct huge shoulders, be sure you subscribe to our channel right here on youtube at
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Very helpful could I do the first one on off day’s
Love your advise jeff always. Helps me alot in my training. My no 1 motivation source!
Should you be using your legs in this exercise? keeping the knees slightly bent and straighten when you're throwing the med ball up? I suppose that would be cheating… haha
After I do this, I feel my bicep feel tried rather than my shoulder, am I do something wrong?
Wish I would of watched this before I trained my shoulders today. Will deff do next time.
IGNORE IDIOTS. I SAW , I UNDERSTOOD THANKS JEFF.
@AthleanX Jeff, I have a very explosive front delt exercise. Its called "flip the table"
could i do this with a single dumbell
dont have a med ball any substitute?
Thanks, man! You have definitely helped me a lot in the gym! Hope to keep learning new stuff from you in the future!
I know this might be a silly question but could you cover or share the correct form for a decline bench press with bar??
If possible also the incline Press with bar.
Jeff, do a video on periodization. Thanks
I do this with my kids… throw them up and get out of the way
Awesome shoulder warm up with a light med ball and even better finisher with a heavier one. love this!
but this exercise works what are some other ones
my elbows are sore what is a safer way to exercise the sholduresor chest
Jeff please create an app that would incorporate your training for strength size and weight loss
Jeff is such a scam
Great video.. Can u do a series with Medicine balls, like this one, but for chest,back, arms &legs.. Thank U
Started doing this at my gym. Love the medicine ball. 20lbs works for me.
does this attack all 3 heads of the shoulders?
Jeff can you talk about green tea? Pleaseeee i'd like to know your opinion about it
circus act haha. I was at a crossfit gym for a while and the lead trainer could jerk press 260 but could not strict ovh press 135. thought it was some kind of trick
I just got a question. So as a beginner who's trying to develope a more muscular body I have the problem that I started training a bad way before I knew this channel. I got to the point, where I see little to no growth of my biceps and triceps with the weight that I am using. That's why I tried pushing myself to use heavier weights, to create overload again. My problem is though that I have bad shoulders and the way I see it underdeveloped deltoids, cuz I missed out in training them when I started.
That's why I get really bad pain in my shoulders when I try to do Excercises that would challenge my Bicep.
So my question would be, if I should try to bring all the muscle groups to the same level and keep training the more developed muscles with the weight I currently use to not lose them ?
killer video love great shoulder workouts this ones new to me….quick question.. I would like to learn some new exercises that incorporate rhe trap(muscle betewwn neck and shoulder) I have a great mat for doing body weight(and jiu jitsu of course) some kettle bells, and various bands. Any suggestions?? Thanks!!
Question: I'm trying to get lean, let's say half my body fat percentage. Which is better: four days of weight lifting with 2 days of HIIT(sprints) or three days of weight lifting with three days of HIIT? thanks for your input!
Can u talk about a slap tear
always helpful. I am looking for gludes down to ankles. think u can assist?
I would love to see more of these explosive exercises for all the muscles you can name them Athlene-explosives or something but i like these explosive exercises..
sir can just upload about shoulder injury & rehab exercise
jeff not tired after beating the Warriors
I was wondering if you had an opinion on this jeff (anyone else feel free to respond too)
what's your take on training different ways during one workout? example: training shoulders starting with heavy weights low reps to build strength then doing explosive work like this video then finally going and doing hypertrophy work with lighter weight and lower reps to get volume too? is it bad to do all 3 styles of training on the same day or would it help to maximize size strength and power???
with shoulder work do you want them back and down?
I saw this when it came out, but had to come back today to say this really was a great shoulder killer. Thanks so much Jeff!
Please make a video about if lifting wheight can stunt growth at a young age
froudini fpmsl haha
Jeff, this is an awesome exercise (or is it a training method haha). Training and Nutrition not exercise and diet right? Gonna go get a heavier ball – I have a 10 lbs but not enough challenge : ( Oh well, I will be adding to my home gym with more medicine balls and a stand. It was actually enjoyable with the 10 pounder – you're friggin awesome.
Jeff your videos have really inspired to not only focus on eating and living a healthy lifestyle (6 weeks in eating healthy went from a 44 bmi to a 34 bmi and lost 30 pounds) but to have goals on oneday being lean and building muscles…I hope to join the Athlean-X team very soon…
Thanks Jeff, I'll try this today..since getting out of the Army, I REFUSE to any type of crossfit/burpy/kettle bell/medicine isk type workouts, but I will give this a try, thank you again sir.
Great exercise!! I'll try it out – but you can also use kettlebells to get both phases of an explosive workout.
Working on Shoulders tomorrow I'm deffinetly looking forward to doing this exercise 🙏
Love this guy! Just love him
As usual your advices are great! I'm doing this now