A good shoulder workout not only focuses on building bigger delts, it also ensures that you build strength evenly, increase your mobility and stay away from injuries. The following Shoulders Workout without weights is one of the most comprehensive ones you will ever do. It not only hits all 3 parts of your delts, it also works your rotator cuff, which is responsible for shoulder stabilization. On top of that we integrated movements to work on your shoulder mobility for the flexion and extension.
What you will learn in this article:
Assisted Press to Handstand
The first exercise you do is the assisted Press to Handstand. This exercise mainly focuses on your front delts, but has also a stabilization aspect, especially when you’re in the handstand position. You start in a support hold and walk upwards on the wall until you reach the overhead position. There you open up your shoulders and push your arms into the ground as much as possible. Hold it for just 1 second and walk back again.
If you are able to do more than 4 Reps you can adapt the exercise to make it a bit harder. This can be done by pressing yourself up until you reach the wall with your feet, walking up in the handstand and letting the feet slide when you go down again. To stay in balance and to hit your delts in an optimal way you have to lean yourself a little bit forwards when you walk or press yourself up and down. This lean makes this movement so hard because the more your shoulder travels forwards the harder your delts have to work.
This exercise is not only very good to strengthen your shoulders it also helps you to learn the Press to Handstand and even the Planche. For this exercise you do 3 sets for 3-6 reps and 3 min rest in between.
Reverse Planche Lean
The second exercise is the reverse planche lean. The movement is basically a planche lean, but it involves the muscles of the backside instead of the frontside of your body. This exercise is not only great to target your rear delts, traps and other muscles it also works on your shoulder extension, stretches your biceps and stabilizes your shoulder.
If you’ve never done this exercise before we suggest you to start with the dynamic version of this exercise. Here you just move forwards and backwards instead of holding the hardest position for the complete time. Don’t worry if you are not mobile enough to raise your body up to a horizontal position yet. Just work with your current range of motion and try to raise your body higher when you progress.
You can also extend your legs to make this exercise more challenging not only for your shoulders but also for your glutes and hamstrings. It’s also totally normal if you can’t lean yourself that far. The reverse planche lean is much harder than the normal one. So even if you can lean yourself only a little bit backwards, it’s still a very effective exercise. For this exercise you do 3 sets for 30 seconds with 2 minutes rest in between.
Reverse Ring Flys
The next exercise are reverse Ring Flys, but this variation is actually a mix between a fly and a face pull. Of course it’s also possible to do this movement on cables & tubes. The reverse Ring Fly is not only great to build muscle but also for an evenly and balanced trained shoulder in terms of strength and stabilization. It will hit your middle and rear delts as well the muscles of your rotator cuff.
You start with extended elbows and internal rotated shoulders but when you initiate the movement, you bend your elbows, rotate the shoulder outwards, extend your spine a bit and try to bring your shoulder blades together as much as possible. You can vary the difficulty of this movement just by changing the position of your body. For this exercise you do 3 sets with 10-12 reps and 2 min rest in between
Prone Arm Circles
The last exercise are prone arm circles. This movement involves all parts of your delts and the complete rotator cuff. It’s not only great for shoulder strength but also for mobility and health. In this exercise you move your straight arms from the frontside to the backside of your body while you rotate from an internal to an external position.
If you aren’t mobile enough to raise your arms from the ground with a straight body position, you can arch it a little bit. The goal should still be to do this exercise without any kind of arch to work on your shoulder mobility as well. For this exercise you do 3 sets for 40 seconds with 2 minutes rest in between.
All right guys this was the complete routine for a Shoulders Workout without weights. If you liked this video and want more routines like enter our website, so that you never miss one of the upcoming routines. If you want a complete workout program which is based on scientific research, we suggest you our workout programs. We offer different programs like Complete Calisthenics, Body Transformation or the Mobility Program. So no matter if you want to build muscle, get more mobile, increase your strength or learn calisthenics exercises we offer the right program for you. Just visit calimove.com and get the one which fits your current level and goals.
Watch the video to see the completed Shoulders Workout Without Weights
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