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The deltoid muscles in the shoulder region are one of the most important muscles in the upper body as they are quintessential to almost every arm movement that we do in our daily routine. This makes it quintessential to tone all the three heads of the deltoid muscles with a targeted training program.
Generally, one has to work with weights to build muscles. However, that is not always the case, and with these exercises, one could develop the shoulder muscles using only their body weight. Moreover, as these exercises do not need any complicated equipment, one could perform them in the comfort of their home.
Nevertheless, remember to perform proper warm-up before initiating any training program to flex your muscles and improve blood circulation to the target muscle group. Additionally, have a healthy diet that is rich in lean protein, which is quintessential for muscle building and recovery.
Let us not wait any longer and look closer at the six best shoulder workouts without weights that you could add to your workout program to build muscle and improve the overall shoulder strength.
#1 Pull-Ups
Instructions:
Step 1: Hang from a pull-up bar while securing it with a shoulder-width grip. Ensure that the palms are facing away from the body throughout the duration of the exercise. The arms should be fully extended in this position.
Step 2: Gradually raise yourself until the chin is just above the pull-up bar.
Step 3: Pause for a second and return to the starting position. Keep in mind to not let the feet touch the floor while performing the pull-ups.
Repeat the exercise for the recommended number of times.
Also, read 7 Powerful Shoulder Workout For Mass - The Ultimate Guide.
Important tip: Perform the wide-grip pull-ups to activate the deltoids with increased precision.
#2 Push-Ups
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank. Keep the arms straight and rest the body on the palms and the toes. Do not let the body sag towards the floor while in this position.
Step 2: With a stationary torso, gradually lower yourself until the chest is just inches off the floor.
Step 3: Pause for a second and lift yourself back to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the decline push-ups to tone the deltoids with greater intensity.
Next-up: Dips
#3 Dips
Instructions:
Step 1: Stand in between the dips bars and hang from it such that the arms are in a fully extended position. Slightly lean forward while maintaining a straight torso.
Step 2: With a stationary upper body, gradually lower yourself until the shoulders are just below the elbows.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Do not use momentum to lower your body as an improper form could lead to a serious rotator cuff injury.
Next-up: Upward Stretch
#4 Upward Stretch
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Keep your arms on the side, parallel to the body.
Step 2: Extend your arms overhead and interlock the fingers. Continue the motion until you feel a stretch in the back and the shoulders.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Keep your back straight throughout the duration of the exercise.
Next-up: Arm Circles
#5 Arm Circles
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Extend your arms to the side such that they are in line with the shoulders and parallel to the floor.
Step 2: With the outstretched arms, rotate them in a clockwise motion for ten seconds.
Step 3: Pause for a second and repeat the same motion in the opposite direction to complete one rep.
Repeat the exercise for the recommended number of repetitions.
Important tip: Ensure that the arms are straight throughout the duration of the exercise.
Next-up: Handstand Push-Up
#6 Handstand Push-Up
Instructions:
Step 1: Position yourself in a handstand position against a wall such that you are facing the wall. In the initial position, place the arms at a distance that is greater than the width of the shoulders.
Step 2: Gradually lower the body until the head is just inches off the floor. Ensure that the body is straight for the entire duration of the exercise.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: This is an advanced exercise and beginners are advised to perform the handstand push-up under expert supervision.
