Title: 15 Unleashed Bodyweight Workouts to Sculpt Your Shoulders On-the-Go
Discover these 15 shoulder-shaping bodyweight exercises for a gym-free workout! Perform these routines at home to enhance your strength and posture, or to counteract the effects of poor work-from-home posture.
Bodyweight exercises are ideal for targeting shoulders as they need less weight to achieve muscle fatigue. Shoulder muscles, including the anterior, medial, and posterior deltoid muscles, get engaged in popular bodyweight exercises like planks and push-ups. Besides improving strength and appearance, bodyweight shoulder workouts also combat slumping posture.
Read on to explore our top 15 shoulder bodyweight exercises and get in shape without setting foot in a gym!
- Inverted Row Face Pull Sets & Reps: 3 sets of 10-12 reps Description: Lie under a table or ledge, grip the surface, and pull yourself up, contracting deltoid muscles at the top. Muscles targeted: Rear deltoids, Traps, Rhomboids, Rotator cuffs Pro tip: Use a narrow grip to target different muscle groups.
Kneeling Table Pullover Sets & Reps: 2 sets of 7-10 reps Description: Kneel in front of a table, grab edges, and pull yourself up while keeping core tight. Release slowly back to starting position. Muscles targeted: Lats, Chest, Triceps, Shoulders Pro tip: Perform a bodyweight version of the traditional pullover exercise.
Diving Push-Up Sets & Reps: 3 sets, 30 seconds each Description: Start in Downward Dog, lower chest, push back up, then lift hips to Upward Dog and repeat. Muscles targeted: Chest, Shoulders, Hamstrings, Lower back Pro tip: Keep chest and hips off the ground throughout the exercise.
Side Plank with Lateral Raise (Bodyweight Only) Sets & Reps: 3 sets of 10 reps Description: Perform a side plank, lift hips off the ground, and lift free arm towards the sky, returning to starting position. Muscles targeted: Shoulders, Rotator cuffs Pro tip: Keep your elbow directly under shoulder to avoid stressing joints.
Plank to Alternate Pike Sets & Reps: 3 sets of 10 reps Description: Start in a plank position, shift weight, lift hips and touch toe with opposite hand, and return to plank position. Repeat on the other side. Muscles targeted: Shoulders, Core (Abs and Obliques) Pro tip: Engage core to prevent lower back injury.
Prone T (and Y) Sets & Reps: 1 set of 10 reps Description: Lie on the floor with face and neck comfortable, extend arms to T or Y shapes, and lift for a few seconds before lowering. Muscles targeted: Shoulders, Back extensors Pro tip: Rest head on towel or pillow to avoid strain.
Bridge Push-Up Sets & Reps: 3 sets of 5 reps Description: Lie on the floor, bend knees, place hands next to ears, and lift hips into Bridge Pose. Lower head towards floor and press back up, keeping spine long. Muscles targeted: Shoulders, Back, Glutes, Quads Pro tip: Use an exercise ball to support Bridge Pose for beginners.
Wall Walk-Up Sets & Reps: 3 sets of 4-6 reps Description: Start in a push-up position with feet towards a wall. Slowly walk feet up and body down, moving into a handstand position, and then returning to push-up position. Muscles targeted: Shoulders, Chest, Abs, Back muscles Pro tip: Adjust the progression for your fitness level.
Plank-Up Sets & Reps: 3 sets of 10 per side Description: Start in a plank position on elbows, then switch to hand position and return to elbow plank position (1 rep per transition). Muscles targeted: Triceps, Abs Pro tip: Switch lead arms for balance and improved strength.
Elevated Pike Push-Up Sets & Reps: 2 sets of 10 reps Description: Elevate feet on a chair, bench, or table, and perform Pike Push-Ups with hands wider than shoulder width. Muscles targeted: Shoulders, Triceps Pro tip: Adjust the height of the elevated surface for varying degrees of difficulty.
Pike Push-Up Sets & Reps: 3 sets of 8-10 reps Description: Start in Downward Dog, walk feet to hands, and lower head towards the floor. Muscles targeted: Chest, Shoulders, Core Pro tip: Keep elbows close to sides and engage core throughout the movement.
Plank to Down Dog Sets & Reps: 5 sets of 20 reps Description: Start in a plank position, lift hips, and transfer weight back, aiming to create a straight line from wrists to hips. Lower back to starting position. Muscles targeted: Shoulders, Hamstrings, Biceps, Triceps Pro tip: Improve hamstring and calf flexibility for better results.
Push-Back Push-Up Sets & Reps: 3 sets of 12-15 reps Description: Start in a push-up position but with feet a bit wider than shoulder width. Lower body, push upper body towards heels, and return to the starting position. Muscles targeted: Abdominals, Pectorals, Triceps, Deltoids Pro tip: Build strength and core control with this unique push-up variation.
Crab Walk Sets & Reps: 2-3 sets of 15-20 steps Description: Sit on the floor, raise hips, and walk forward or backward using left foot and right hand, or right foot and left hand. Muscles targeted: Glutes, Abdominals, Triceps, Quads, Hamstrings, Lats Pro tip: Adjust the intensity for a complete body workout.
Elevated Push-Up Sets & Reps: 3 sets of 10-12 reps Description: Start in a plank position with hands shoulder-width apart and elevated on a box or bench. Lower your chest towards the box and push back up using chest and triceps. Muscles targeted: Pectorals, Deltoids, Triceps Pro tip: Ensure proper alignment and prevent over-extension of the spine. Challenge: Progress to incline, flat, or decline push-ups.
Incorporate these bodyweight exercises into your workout routine to challenge and strengthen your shoulders at home. Remember, mix up your routine, avoid overdoing it, and include exercises that work on the front, middle, and rear deltoid muscles for optimal results.
Utilizing fitness equipment can enhance your shoulder workouts at home. Consider investing in resistance bands or a weighted vest for added resistance during exercises like push-ups or planks.
Fitness equipment, such as resistance bands or weighted vests, can provide an additional challenge to bodyweight exercises, targeting the shoulders more effectively and building muscle more quickly.
