Home Shoulder Workout - Best Shoulder Exercises To Do At Home



Broad shoulders are the staple to a more aesthetic physique. They make you look bigger, while also making you appear leaner - where broad shoulders and a wide back give out the illusion of having a narrow waist.


Your delts also harness quite a lot of power and contribute a lot of it to other exercises such as the bench press, for example.


With that being said, is it possible to make an effective shoulder workout from the comfort of your home? The answer - absolutely!


Without wasting any further time, let's get started:

Push Ups

1. Get in a push-up position:  with your back straight and legs straight.  Aim to not raise your butt in the air or slouch. Your goal is to make a straight diagonal line from your head to your feet.Position your hands at about your lower chest level with your palms either open or in a fist.


2. Keep a slight bend in your elbows  otherwise you'll be taking away the pressure from your shoulders and your triceps and applying it on your elbow joint.

Without wasting any further time, let's get started:


3. Slowly lower yourself to the floor. Descend to the point where you are just about to touch the floor with your chest.


4. Exhale and push yourself back to your starting position (remember to not lock your elbows).


You should be striving for 8-15 repetitions (depending your level of fitness) with about 3-5 sets.


Inchworm To Push-up

1. Stand straight with your feet closer than shoulder width apart.


2. Bend over and place your hands on the floor whilst trying to keep your legs as straight as possible. This will be your starting position.


3. Walk your hands away from your feet and move into a plank/push-up position.


4. Complete a single push-up rep.


5. Walk your hands back toward your feet and return back to your starting position.


Aim for 8-12 repetitions within 3-5 sets.


Archer Push-up

1. Get in a push-up position with your hands wider than shoulder width apart.


2. When you lower yourself down by leaning towards one side. One arm is going to be your "pushing arm" or "working arm"  and the other a "supporting arm".


Lean towards your working arm where that arm's elbow is close to your body. Keep your assisting arm fully extended.


Alternate between your arms. Aim for 8-12 repetitions within 3-5 sets.


T-Press-Ups

1.  Start in a push-up position.


2. Do 1 push-up rep.


3. At the top of the exercise, rotate your entire body to the left face from your working right arm and simultaneously lift and fully extend your left arm.


4. Inhale and slowly return to the starting position.


During your rotated position (side plank) allow your ankles to touch the floor.


Aim for 8-15 repetitions within 3-5 sets.


Bear Crawl

1.  Start on all fours with your hands at shoulder width, knees bent (at about a 90 degree angle) and under your hips whilst standing on your toes. Keep your back straight and core tight throughout the movement.


2. Crawl forward by moving your left hand and right foot forward together (a short distance), and repeat for the opposite side to imitate a crawling motion.


3. Once you crawl 3-5 steps forward, crawl back to your starting position.


4. Inhale and slowly return to the starting position.


During your rotated position (side plank) allow your ankles to touch the floor.


Aim for 8-15 repetitions within 3-5 sets.


Handstand Press-ups

1. Start by doing a handstand against a wall - keep your legs and arms fully extended and your feet resting on a wall or a door. Make sure your hands are at about shoulder width apart. Keep your core tight throughout the movement.


2. Lower your head down to the floor by bending your elbows.


3. Hold the descended position for a second before pushing yourself back to your starting position.



Bodyweight Side Lateral Raise

1. Get in a plank position with your core tight, back straight, feet close to each other. You are going to be on your elbows, instead of your hands.


2. Similarly to the T-Press up you are going to rotate your body up and away from your arm and simultaneously raising the arm that is on your rotating side up until full extension.


3. To add more intensity to the exercise, instead of returning back to your starting position constantly stay on one arm without using your opposing one for support. Furthermore, bend your body inward towards your working arm to really put your shoulders to the test.


GET 50% OFF!

Use code CHANGE50 to get a 50% discount on your first workout and diet program!

Get 50% Off

Use code CHANGE50 

to get a 50% discount

on your first workout 

and diet program!