​Troy Adashun

Founder

Contrary to popular belief,  you can build plenty of muscle with just your bodyweight. As a matter of fact, I always do recommend becoming a master of your own weight, before moving on to weight training.

If you've been looking for the very best shoulder workout at home, hang on, because I have personally analized and picked out the best exercises for a shoulder workout, which can be done with no equipment at all.

Trust me when I say that you CAN build muscle and gain strength with your own bodyweight.

On this page, I have gathered the best shoulder exercises, some of which you may have never even thought or heard about.

As you may know, this diversity of exercises will translate into more gains, as you are attacking the muscle from different angles.

Let's get into this.

Boulder shoulder home workout

This first workout contains a variety of movements, that target the deltoids from different angles.

Some of the exercises involve static contractions (Isometric work), while others rely on a dynamic contraction.

The workout helps stimulate each and every function of the targeted muscle group.

Read until the end so you can get the screenshot of the whole workout!

#1 – pike push-up

Sets: 2
Reps: Amrap
Rest times: ~60 seconds between sets


Without a doubt, one of everyone's favorite shoulder exercises, is the barbell shoulder press.

There just seems to be nothing more intense than pushing a heavy barbell over your head.

With your bodyweight, you can mimic this motion in a couple of ways.

One of them is the pike push-up.

Execution:

  1. 1
    From a standing position, bend over and place your hands on the ground at shoulder width
  2. 2
    Step on your toes and take some tippy toe steps forward, raising your hips
  3. 3
    At this point, you should be feeling some good tension going on in the shoulders
  4. 4
    Go down slowly, as if you are trying to touch the ground with your head
  5. 5
    Push up and contract the shoulders
  6. 6
    Repeat the movement pattern
Note: Maintain constant tension and don't try to muscle it too much.

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#2 - Delt flutters

Sets: 2
Reps: 45 seconds time under tension
Rest times: ~40 seconds between sets


This next exercise relies on isometric contractions and time under tension to give you heavenly delt pumps.

Though it may look easy at first, it should not be underestimated, as it can help you realize peak contractions in the delts, plus develop better shoulder mobility.

Execution:

  1. 1
    Stand up straight with feet at shoulder width
  2. 2
    Bend over, keeping the back straight
  3. 3
    Let your arms hang freely
  4. 4
    Raise your left arm up (both arms if you are advanced) 
  5. 5
    Contract the shoulder/s and hold the flexion up top for ~3-4 seconds
  6. 6
    Go back down slowly
  7. 7
    Repeat the movement pattern for 45 seconds
Note: Maintain constant tension throughout the entire movement and squeeze hard up top

#3 - rear delt floor fly

Sets: 3
Reps: 8-10
Rest times: ~75 seconds between sets

This is one of the exercises that you don’t see people do all that often.

Perhaps one of the hardest muscles to target with just your bodyweight, is the rear deltoid.

What you can do for such muscle groups, is figure out their possible planes of movement and functions and figure out how to create tension against it.

In this case, the rear delts are one of the main muscles that help the arm move back.

With this exercise, you are doing exactly that, pushing your bodyweight off of the ground

Execution:

  1. 1
    Lie down on the floor with feet open at shoulder width
  2. 2
    Open your arms to the sides, placing the side of your hand on the ground, firmly
  3. 3
    Lift your head off of the ground and tense with your wrists, lifting off of the floor
  4. 4
    Contract the rear delts and go back down
  5. 5
    Repeat the movement pattern
Note: Avoid placing your entire hand on the ground, as that will lead to an awkward shoulder rotation and a potential injury. Also, make sure that you lift your elbows off of the ground when pushing down..

#4 - up up and away

Sets: 2
Reps: 10-15 each arm
Rest times: ~60 seconds between sets


One of the most functional properties of the body is namely the isometric muscle strength.

That is essentially the muscle's ability to maintain one single position.

This next exercise helps you do exactly that, furthermore engaging muscles that stabilize the shoulder joint.

Execution:

  1. 1
    Get into a plank position (Feet back at shoulder width, butt up, arms placed diagonally against eachother)
  2. 2
    Lift your right arm up, rotating the torso
  3. 3
    Squeeze the right deltoid while balancing on the left arm
  4. 4
    Go back down slowly and repeat the same movement on the same side
  5. 5
    Do 10-15 reps per arm
Note: Alternatively, if you find it easier, you can alternate between arms on each repetition.

#5 - psuedo planche lean

Sets: 2
Reps: 45 seconds time under tension
Rest times: ~60 seconds between sets

The strongest weapons in your bodyweight training arsenal, are compound movements that tense multiple muscles across the body.

One of the best exercises that does exactly that, is the planche.

With this variation of it, even beginners can reap the benefits of this effective exercise.

Execution:

  1. 1
    Place your hands on the ground slightly wider than shoulder width and with fingers pointing diagonally
  2. 2
    Put your feet back at shoulder width, on your toes
  3. 3
    Lean forward and go down a bit so that the elbows are slightly bent
  4. 4
    Tense the shoulders and chest, support with the core and maintain that position for 30-45 seconds
Note: Remember to breathe steadily throughout the entire duration of the exercise.