Two. One for each hamster.
Nah, each hamster gets three deltoids here–they’re gonna eat like kings!
I’ve been away from the gym for about a month. In the interim, I’ve been doing an at home regimen (no weights) of pushups (50/set X 3) and chin-ups (15-18/set X3) every other day. I went to the gym the day before yesterday and did my traditional “push” day (bench, incline, decline, incline dumbbells, triceps, and dips). Yesterday, my anterior and medial deltoids were aching fiercely. No significant soreness in my chest or triceps.
This suggests that I’m not hitting my delts with my push-up/chin-up routine. How might I work my delts into my non-gym routine (without using weights if possible-I’d have to buy them)?
There’s really not much you’re going to be able to do without weights that’s aimed at your deltoids. Look here for plenty of deltoid exercises.
Well there are a couple exercises you can do.
upside down pushups. I use a room coner to brace my feet against for balance.
When you do chin ups, take a wider grip with palms outward (if possible) and pull to your breastbone rather than your chin. This gets the back of your shoulders more involved.
That’s about all I can think of without improvising weights with buckets of sand or water.
Maybe change your grip for the chin-up so the back of your hand faces you(overhand grip?) and go slow/focussed on the downward half.
From ultrafilter’s site, you can probably do the front and lateral raises with improvised weights. Something like a cardboard box with books in it would work for a front barbell style raise. A shopping bag with books or soup cans in it can be used for dumbell style raises.
Raises will be nice for you because you don’t need a lot of weight to get some work in, since they are at arms length. Presses and rows are more difficult since they require heavier weights.
Make sure to do your posterior delts if you’re doing the other two. Try the dumbbell rear lateral raises.