12 Ways To Workout Your Shoulders At Home Without Weights
Yes, we know working out sucks, and you can’t be bothered most of the time, but if you want those results, you’ve got to put in the hard work!
Putting in hard work doesn’t mean going into an intimidating gym with buff men and Instagram models. You can do a full-body workout at home using nothing but your bodyweight, furniture, and the floor. You can also add resistant bands to your routine. They are cheap, portable and take up little space.
In this post, we’ll take a look at how you can work out your shoulders at home, to give a well-tones appearance that you deserve. Here are 12 different exercises that you can do today, without weights:
Pushups are a type of exercise that engages the entire body, primarily your upper body and your core. They are sometimes called “press-ups”:
Step 1: Get down on all fours with your arms straightened. They should be a little more than shoulder’s width apart.
Step 2: Extend your legs as far as they can do, onto your tippy toes. Your spine, head, and feet should now be in a straight line.
Step 3: Lower your chest to the floor by bending your elbows, but do not let your entire body plop onto the floor.
Step 4: Pause for a second then straighten your arms to return to your original position. This is one rep.
Modification: Keep your legs bent at the knees instead of straightening them
2. Inclined push-ups
Inclined push-ups are a more advanced version of traditional push ups that targets the chest and shoulders more. All you need is an inclined, sturdy surface such as a chair, step, bench, or table.
Step 1: Face the object you will use for an inclined push up then get into a knelt prayer position.
Step 2: Extend your arms and press into the object while stepping your feet back onto your tippy toes. This is your starting position.
Step 3: With your palms flat, arms a bit wider than shoulder’s width apart and body in a straight line, bend your arms at the elbows to lower your upper body
Step 4: Pause, then straighten your arms to bring you back to your starting position. This is one rep.
Modification: Use shorter incline.
3. Shoulder tap
Shoulder taps target the shoulders, chest, upper back, abs, and core. As it relates to your shoulders, shoulder taps increase strength and stability.
Step 1: Assume the plank position. Your arms should be extended into the floor and your legs extended through to your tippy toes. Your body should form a straight line from your head to your legs.
Step 2: Once you find your balance, lift one palm off the floor and cross it across your chest to touch the opposite shoulder. Lower this palm back to the floor and repeat with the next palm. This is one rep.
Modification: To make this exercise more difficult, use your palm to reach to the sky instead of tapping your shoulder.
4. Chair dips
Chairs dips are primarily an arm workout that targets the shoulders, triceps, and biceps. You will
need a sturdy chair . A dining room chair should work well.
Step 1: Sit on the chair with your palms flat behind you, feet flat on the floor at hip-width apart, and with your back straight.
Step 2: Scoot forward until your butt is no longer on the chair, and your palms are closer to the edge of the seat. Bend your knees slightly. This is your starting position.
Step 3: Bend your arms at the elbows to lower your buttocks to the floor.
Step 4: Push your palms into the chair to return to the starting position. This is one rep.
Modification: Do your dips on the floor without a chair.
5. Crab walk
Crab walks strengthen and tone the shoulders, back, arms, core, legs, and hamstrings. This may be a bit awkward at first, but after a few sets, you’ll get used to it. It also helps to promote stability and coordination.
Step 1: Sit on the floor with your arms flat on the ground behind you and your feet hip-distance apart. Your fingers should be hip facing.
Step 2: Bend your knees and lift your hips slightly off the floor. Engage your abs.
Step 3: Walk four steps forward by first moving your left hand and right foot, followed by your right arm and left foot. Then, walk four steps backward.
Modification: Do more forward and backward steps.
6. Diving dolphin
The diving dolphin or dolphin dive is an exercise that was designed to target the shoulders, arms, upper back, and core all at the same time.
Step 1: Get into a forearm plank position, with your forearms flat on the floor, body extended to your tippy toes, and back straight.
Step 2: Raise your hips to form an upside-down V with your body and hold this position for 5 seconds.
Step 3: Dive forward to bring your chest up and out and lower to return to the starting position.
Step 4: Keeping your abs tight and back straight, do a reverse dive to raise your hips once more. This is one rep.
Modification: After diving forward, hold this position.
7. Towel shoulder press
Grab a towel from your bathroom to complete the workout. It is similar to a shoulder press with weights, however, you’ll be using tension for this exercise.
Step 1: Stand upright with your legs hip-width apart.
Step 2: Grasp both ends of the towels with opposite hands and pull tightly to create tension.
Step 3: Maintain this tension while raising your extended arms above and behind your head. This is your starting position.
Step 4: Bend your arms at the elbows slowly and lower your arms close to the back of your neck.
Step 5: Extend your arms once more until you are at your starting position. This is one rep.
8. Door frame shoulder press
This exercise only requires you to stand inside of a door frame.
Step 1: Stand in your door frame and raise your arms over your head to touch the top of the door frame.
Step 2: Use your hands to press into the door frame as hard as you can for 15-30 seconds and hold the tension.
Step 3: Release and pause for 10 seconds. This is one rep
Modification: Instead of pressing upwards, bend your arms in a 90-degree angle and press your forearms into each side of the door frame.
9. Shoulder circles
This is a simple exercise that helps to warm up the shoulder muscles through stretching. It also helps to keep them toned.
Step 1: Stand upright with your back straight and feet flat on the ground.
Step 2: Extend your arms outwards from your side until you form a “T” with your body.
Step 3: Rotate your arms in a clockwise motion to make small circles for 30-60 seconds. Repeat this in an anticlockwise motion.
Step 4: Repeat Step 3 using large circles.
10. Shoulder raise with towel
For this exercise, all you need is a towel. This towel should be long enough to extend to shoulder’s length apart.
Step 1: Use your hands to grip the opposite ends of the towel tightly at shoulder’s width apart. Your arms should be in line with your chest.
Step 2: Open your legs to width length apart and bend your knees slightly.
Step 3: Create tension in the towel by pulling it in opposite directions with your hands.
Step 4: Keeping your arms straight, lower them to your waist, then back to your chest. This is one rep.
11. Shoulder pike press
The pike press is an exercise that focused mainly on your shoulders, back, and triceps. It also helps to promote stability.
Step 1: Get your body into the modified push up position. This means your legs should be bent at the knees, instead of being extended to your tippy toes.
Step 2: Lift your knees and walk your legs as close to your hands as you can while maintaining an upside-down V pose.
Step 3: In this upside-down V pose, your back should be straight and your shoulder muscles flexed.
Step 4: Bend your elbows slowly to lower your head to the ground without touching it. Hold this pose for 5 seconds, then extend your arms. This is one rep.
Modification: Omit step 5. Hold the pose.
12. Forward bear crawl down stairs
For this exercise, you’ll only need some stairs.
Step 1: Go to the top of your stairs.
Step 2: Place your arms onto the first step and extend your legs behind you. Your butt should be slightly raised.
Step 3: Walk down the stairs using your hands. Place one hand at a time down the steps, and follow with one foot at a time.
Step 4: You can stop when you get to the bottom of the stairs, or choose to reverse bear crawl up the stairs. The steps are the same, however, you will need to go feet-first, so instead of walking down with a hand at a time, you’ll need to place your feet up the steps before your hands.
You don’t need weights to get strong, well-toned shoulder muscles. Here are some exercises that will help
• Push-ups• Inclined push-ups • Shoulder taps• Chair dips• Crab walks• Diving dolphin • Towel shoulder press• Door frame shoulder press• Shoulder circles• Shoulder raises with towels• Shoulder pike press• Forward bear crawls down stairs