Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. And we're sorry, but bolting a few presses onto your chest day won't suffice. From here row the weight upwards into the lower part of your chest. Finisher: This is it. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Supersetting an agonist with an antagonist muscle (such as supersetting a chest exercise with a back exercise, like bench press and barbell rows) Supersetting exercises for the same muscle group In these shoulder workouts, your focus will be on number 2 (no, not number 2 … Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Pause. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. Use your rest wisely and make every rep from your final move count. Given your shoulders are generally an area people miss out when training or don't give enough time in push or pull workouts, training them in this manner will really add a lot of lean muscle." Hold a barbell in front of your body with your palms facing you and bend your knees slightly. And return under control to the start position. My Wide-Back, Boulder-Shoulder Workout is usually the second back-and-shoulder workout in my split. Lloyd says, "Supersets are a great training method to really improve smaller or weaker muscle groups in the body. Your hands should be around shoulder-width apart. Lower under control back to the start position. ... Lower safely to your shoulders and drop back to the floor while maintaining a straight back. Lift until your arms are parallel to the floor then slowly lower to the start position. Squat down with a straight back and grab the barbell with an overhand grip. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. Position a barbell so it's anchored in the corner of the gym. To make your upper-body look twice as big, you need to start training your shoulders with intensity and volume. Bend your elbows and hold the dumbbells next to your head. The combination of high-intensity circuits, staple cross-fit moves and some good old-fashioned weight training, will keep your muscles continually guessing. Select whichever one(s) accommodates your individual fitness level and/or equipment setup. To begin the move push the bar away from you explosively until your arm is fully extended. Lower the dumbbells to the floor and repeat. Squat down with a straight back and grab the barbell with an overhand grip. The Best Back and Biceps Workouts. Return under control to the start position. Lower and repeat. Stand upright and grip a weight plate with your hands at the 3 o'clock and 9 o'clock positions respectively. Once your upper arm is parallel to your back (or a bit further), begin lowering the band back to the starting position. I've worked hard to achieve this look, and have found the best strength and hypertrophy gains by working back and shoulders twice per week. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Sets: 4. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Lloyd has deployed the muscle-growth technique of supersets – pairing moves together – to pump up your shoulders unlike any other workout you've done before. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. Slowly extend both arms to raise the weights above your head. The cover model back and shoulders workout, Build A Huge Back and Shoulders in Lockdown, Mark Peacock's shoulders and biceps workout. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Switch sides after each set. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. You may be able to find more information about this and similar content at piano.io, Hit Your Chest, Back and Abs In This Home WOD, Build Stronger Legs With This 2-Part DB Workout, Mat Fraser Just Shared His 'Hardest Workout Ever', Build A Huge Back and Shoulders in Lockdown, Catch a Full-Body Pump With Our Home Workout Plan, Lockdown-Proof Home Workout For An Upper-Body Pump, Rich Froning's Workout That You Can Do At Home, Build Strong, Powerful Legs With Our Home Workout, Dumbbell Chest Workout To Get Pumped In Lockdown. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. Superset: Complete the two back exercises back-to-back before resting and repeating the duo twice more. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat. On certain moves you'll reduce your reps and increase your weights. 9 Alternate Shoulder Exercises for Mass Building, The ultimate workout to build up your boulder shoulders. We earn a commission for products purchased through some links in this article. But, with some hard graft you'll quickly see results in your size, strength and energy in just one month. Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Triset: Complete the three shoulder exercises back-to-back before resting and repeating the trio twice more. A superset workout allows you to get more exercises and sets done in a shorter amount of time. 6 Barbell upright row. Slowly raise the plate past shoulder level while keeping your arms extended. Lower safely to your shoulders and drop back to the floor while maintaining a straight back. Lower the kettlebells for 3 seconds, and explode them back up in one second. Because of this, supersetting your workout is a great option if you only have a limited amount of time to work out, or if you’re interested in building tone or bigger muscles. Hold two kettlebells just behind your shoulders, palms facing forward. Conclusion. You may be able to find more information about this and similar content at piano.io, Hit Your Chest, Back and Abs In This Home WOD, Build Stronger Legs With This 2-Part DB Workout, Mat Fraser Just Shared His 'Hardest Workout Ever', Catch a Full-Body Pump With Our Home Workout Plan, Lockdown-Proof Home Workout For An Upper-Body Pump, Rich Froning's Workout That You Can Do At Home, Build Strong, Powerful Legs With Our Home Workout, Dumbbell Chest Workout To Get Pumped In Lockdown, 6-Move Home Dumbbell Workout to Build Muscle, Neutral grip standing two-arm shoulder press, Men's Health, Part of the Hearst UK Wellbeing Network. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Lower under control back to the start position. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, Shop The Best Fitness Deals for Black Friday 2020, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Shorten your rest periods by performing these moves back-to-back to build up your frame, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. The final superset of this workout focuses first on your side delts, and then on your rear delts to help you build size, strength and stability across your entire shoulder region. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. That's why we've got Barry's Bootcamp Trainer George Lloyd to mastermind a workout that will double your shoulder size by cutting into your time spent resting. We earn a commission for products purchased through some links in this article. "Given the low rest time in between sets and the fact you're mixing heavier weights with dynamic moves, you'll also burn body fat by keeping your heart rate up throughout the workout," adds Lloyd. Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Men's Health, Part of the Hearst UK Wellbeing Network. All exercises in this list will target at least one muscle in your back.