How I achieved Anime Level shoulders without any weights (just do these)

I know you weaves want to develop some gorgeous anime physiques and while big arms and shredded abs are Peak anime protagonist Vibes the greatest and most masculine feature of any anime character is a pair of wide bulky shoulders you don't need to be spamming lateral raises with some dusty dumbbells from your mom's basement because I'm going to show you how you can develop some anime level shoulders at home with zero weights I'm going to give you guys my favorite calisthetics exercises that help me blow up my shoulders I'll also throw in some progressions or regressions

so that you can train your shoulders no matter your strength level and because I'm feeling generous today I'll give you guys some extra training tips to help you grow your shoulders a lot faster but before we get into that we need to understand what makes shoulders so masculine so aesthetic and most importantly anime as hell well when we look at characters like Baki sunin Wu or goo who all have amazing physique Aesthetics they all have one thing in common their shoulders are big round and 3D if you ever see these characters in a fight or

in any sort of action you know that when they move they're flexing their damn shoulders not only do their shoulders frame their physique really well enhancing their vapers but because they're so round and so welldeveloped they also bulge from the arm creating a distinct line between the arm and the shoulder otherwise known as the 3d effect but if you think you're going to achieve aesthetic anime Shoulders by just spamming 10 different variations of the T pose you can never hope to develop shoulders like these guys because in order to develop 3D delts we need to

Target all three parts of the shoulder the interior delt dels the posterior delts and of course the lateral delts knowing how to Target each part of the deltoid is crucial for developing athetic shoulders but to do so with just calisthenics you need to know which specific exercises you should be doing and how to do them so if you want to develop your shoulders to make even Kane jealous let's jump right into the first exercises starting with the front delts to Target the front part of our shoulder we need to know how that part of the

shoulder works if you've ever seen guts with a shirt off which hubba hubba you can definitely see that he has some great front delts but it's not just guts even baky who is known for his bare knuckle fighting also has amazing front delts and looking at how these two guys fight is how we can figure out how to effectively train our front delts with guts he's always swinging around that big ass dragon slayer sword bringing it up down and all around and back up again and similarly one of the primary jobs for our anterior delts

is to raise our arms up over our head which is also known as shoulder flexion which means that every time guts goes up to chop a monster's head off he's training his front delts so unless you have a massive sword in your bedroom that you can use here's how you can train shoulder flexion at home with just your body weight one of the best exercises for shoulder flexion which is one that I still do to this day is the pseudo plch push-up by performing the push-up with a harsh forward lean you are forcing your body

to use shoulder flexion the entire time during the exercise and by bringing your shoulders through a much larger range of motion motion you're going to be really feeling it in those front delts but if you're looking to really bring your shoulders through a full range of motion planch raises are going to do that perfectly think of these as the body weight version of front raises with dumbbells these are really fun to do but they're challenging because you're trying to lift your entire body keeping your arms straight with just your shoulders of course I recommend doing

this on some chairs some parallettes or any elevated surface just so you have room to move your body up and down but you don't have to limit yourself to just these exercises planch training in general is a great way to train your shoulders doing something like the tuck planch is really great since it requires a lot of isometric strength and stability and it's really easy to overload because you can just pick a harder progression how easy is that but let's say you're a beginner who can't do any form of the planch is there any hope

for you maybe not but there is because the planch lean is going to serve you very well you can control the amount of lean very easily making it access ible to just about everybody plus it's a great exercise to work your way up to getting the tuck plch but we're not done talking about the anterior delts yet we still need to talk about baky see baky doesn't do much sword fighting he's more of a Punchy Punchy fisty fighting boy directing most of his power and force in front of him and luckily for us another key

functionality of the front delt is what is it is bringing your arm forward punch punch punch things like push-ups and other variations of horizontal pushing are going to work great for this but my personal favorite exercise that targets my front delt super well is dips I love these because you can get an intense stretch at the bottom and because you're not using any of your feet a lot of the load is shifted to your upper body and especially your shoulders and if you want to spice it up a bit do these on the Rings which

is going to train the stabilization muscles in your shoulders but of course dips aren't the only only exercise that I like doing for this particular type of shoulder training doing something like decline push-ups is also great for developing the front delts the elevation shifts a lot more low to your shoulders and you'll also develop your upper chest at the same time what a bonus and if you want to get really fancy doing these with a close grip forces your arm to go across your body targeting those shoulders even more so now that we've crushed the

front delt let's move on to the side delts which is the key to developing that wide anime look and if you want more than just Anime level shoulders like a itic arms and a demon back for a full anime physique then definitely check out my calics game plan Link in the description but now back to the side delts because you're not here just to develop some big ass front delts you want to get some big side delts to get those super round wide shoulders and become the Dorito you were always Born to Be and if

there's anybody who embodies that Dorito look it's Zoro from One Piece now Zoro is known for having a very rigorous training routine lifting massive weights and even doing some impressive calese but specifically I'm looking at his overhead press and his super heavy handstand push-ups on his thumbs now obviously you don't have to replicate this exactly in order to develop your shoulders I mean if you can do that why are you even watching my videos but just doing regular handstand push-ups even with wall support is still going to be amazing for developing those side delts now

I know some of you are thinking that the handstand push-up is more of a front delt exercise and honestly I do agree with you but I'll be lying if I said that these didn't help to develop my side delts because of the massive recruitment of shoulder muscles to push your entire body weight overhead it's one of the best ways to load your entire shoulder which includes the side belts now I always recommend doing these stomach to wall because it's a lot harder and it actually replicates the actual handstand push-up but there's nothing wrong with doing

it back to wall if you're just trying to get used to the movement but if you really want to take it up a notch doing these with a deficit elevating your hands a bit giving yourself more range of motion is going to up the difficulty quite a bit but obviously not everyone's going to be able to do handstand push-ups even with wall support so the next best thing is doing Pike push-ups it's like doing handstand push-ups but a lot easier because well your feet are on the ground and you can do these on the floor

but the elevated version is more challenging and closer to the actual handstand push-up and of course adding deficits will make it a lot more effective too Pro tip when you get to the top of any of these variations of of vertical pushing try squeezing your back as much as you can to bring your hands even more overhead this little form que is going to help Target those shoulders more and actually help you to get better at handstands but what if you're a complete beginner and you struggle to even do five normal push-ups well luckily for

you you can still develop some good shoulders even if you're a calisthenics Noob not only do your shoulders work to push vertically but they also work as a stabilizer for your arms think of all might in the first time he was fighting that nomu and this is awesome because we can train our shoulders as stabilizers by doing shoulder Taps by momentarily holding a plank with just one arm you're going to be loading more weight to that shoulder on top of that your side delts are going to be stabilizing your entire body which is going to

be stimulating them to grow and as you get stronger you can incorporate these into your push-ups and do some shoulder tap push-ups but when it comes to training shoulder stability nothing beats some good oldfashioned wall walks not only will these help to grow your side delts but because of the large amount of stability required they're also going to be targeting your rotator cuff too keeping your shoulders nice squeaky clean and healthy just go from the bottom of a plank crawling up the wall into the top of a handstand and then come back down repeat but

of course this wouldn't be a proper shoulder workout if we didn't incorporate some form of lateral raise oh but you can't possibly do lateral raises without equipment H well I mean not with that attitude you can't because remember gentlemen you are Jim you you can actually perform lateral raises with just your body weight how stand with your arm against a wall as it is bent to 90° shift your feet away from the wall keeping your body straight then press your forearm into the wall pushing yourself away and repeat for reps and the more you step

away from the wall the harder it's going to be now these may look simple but once you start doing them you're going to really feel it in your side belts trust me oh but if you think we're done training shoulders then think again because the problem with most of your guys is shoulder training is that aot lot of you only work your show muscles that being the front and the side delts not a lot of people put a good amount of attention to their rear delts and that starts to become a problem the rear delts

are just as important because they stabilize the rest of the shoulder joint and this is important because if you're that aggressive gy bro just trying to train chest all day you're going to need to balance that front delt strength with some good rear delt strength and luckily for us calisthetics athletes we get plenty of rear delt training from basic exercises like pull-ups and rows but to really talk rear delts will want to do some more specific exercises and in my opinion there's really only two that you need the first one is a classic that everybody

does at the gym but you can easily do them at home with zero weights and that's the face pull all you'll need is a pair of Rings or if you don't have any rings you can use the bed sheet method which I use in my no equipment video which you can check out it's like performing a row but instead of having your hands pulled to your chest you're pulling them to your face go figure the second exercise is a mimic of the the rear delt fly and it's the body weight rear delt fly very very

creative naming just lean back on two chairs against your elbows and drive them towards the ground as you squeeze your shoulders together very simple but very effective now my chairs are very light so use heavier chairs or anything that's heavy lying around just like your mom boom roasted no you have all of the exercises but I want to help you guys truly blow up your shoulders so here are three tips that are going to help you guys develop 3D delts faster for one don't be afraid to train heavy the shoulders are really great for Progressive

overload so doing things like heavy handstand push-ups or any form of PL training is going to be awesome here training in the lower rep range like 5 to six is not only going to be helping with shoulder hypertrophy but also strength bonus tip save your heavy shoulder exercises for the beginning of your workout because that's when you're going to be the most fresh number two try your best to go slow on the negative part of the exercise muscles grow a lot more when the Ecentric part of the exercise is slower and shoulders are no exception

this is going to work best with exercises like body weight lateral raises or Pike push-ups and you don't have to go crazy slow here 3 to 5 seconds is good enough for this technique and last but not least don't be afraid to train your shoulders frequently unlike most muscles the shoulders actually recover pretty quickly from fatigue at least in my experience so throwing in some lateral raises at the end of each workout isn't going to be a bad idea and this is also one of the reasons why people say just Spam lateral raises bro just

do it just do it but while growing your shoulders is going to 10x your physique by themselves they're not going to give you that aesthetic Vaper to actually get that Vaper you're going to need to develop your back muscles so if you want to learn how to develop a gorgeous demon back without using any weights then you can check out this video right here