Best Shoulder Workout for men without equipment

Dr Nolan Noska

5 years ago

The shoulders and the deltoids are one of the most movable and unstable joints in the body. Whether you’re pushing, pulling, or lifting, the shoulders muscles always come into play. Broad shoulders make one look strong and confident.

The shoulder is a complex ball-and-socket joint that’s capable of flexion, extension, and rotation. So we are here today to discuss effective shoulder workouts one can do without any equipment.

Arm Circles

Stand with your feet shoulder-width apart and hold your arms out to either side creating a capital “T” with your body.
Move them in forwarding circles for 30 to 60 seconds, then do the same thing in reverse circles.
You can change the size and speed of the circle for a more effective challenge to the shoulders.

Planks

Position your body as if you are about to do a push up with your forearm on the floor.
Ground your toes into the floor and squeeze your glutes.
Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with your head in line with your back.
Finally, hold the position for 60 seconds without compromising your breathing, however, start at 20 seconds and increase gradually over time as you become more comfortable performing the plank.

Push-up plank with shoulder tap

Starting in a high plank position with your arms straight and core tight.
Bend your elbows to lower down into a traditional push-up.
Straighten your arms to return to start, then tap each shoulder one at a time with your opposite hand.

Pike push-ups

Place your hands underneath your shoulders, the way you would for a regular push-up, and walk your feet forward so that your hips are lifted into the air, creating an upside-down V.
Bend your elbows so that your chest almost touches the floor, then straighten your arms to push back up to start.
To make the move even harder, place your feet on the seat of a chair.

Handstand wall walk and holds

Plant your hands on the ground, and walk your feet up the wall for a supported handstand.
Aim to hold for 20 to 30 seconds, and increase the time as you get stronger.
To ramp things up, try adding in a handstand push-up.

Pike holds

illustration showing “How to do Pike Hold?”

Plant your hands on the ground, and walk your feet halfway up the wall so that you create an “L” shape with your body, and your legs should be parallel to the floor.
Aim to hold for 30 seconds, and you will feel your shoulders and abs light up.

Shoot throughs

On hands and knees, push your body upwards so that your knees are hovering just above the ground.
From here, lift your left leg and cross it in front of your body, twisting your torso to the right as you do so.
Keep your core tight throughout the movement, and then repeat on the opposite side.

Bear Crawl shoulder taps

Once again start on your hands and knees and push your body upwards so that your knees are off the ground.
Your hands and toes should be holding your weight.
Then, simply lift your left hand and tap it on your right shoulder. Return, and repeat on the other side.

Weighted bag front raises

Get yourself a couple of backpacks with some weight in them (weight according to your convenience)

Stand with feet shoulder-width apart, normal posture, slight bend at hips.
Weighted bags in front of the body with palms facing your thighs and arms slightly bent.
Lift the weighted bags to the front with a slight bend at the elbow and the palms of the hands always facing down. Continue to go up until the arms are slightly above parallel to the floor.
Lower the weighted bags in the same movement under control to the starting position.

Weighted lateral raises