7 Best Shoulder Workout at Home । Without Weights

Shoulder Workout at Home, in this article I will talk about the 7 best workouts you can actually do at your home and build a massive stronger muscular shoulder.

Envision a strong, powerful man and he'll undoubtedly have a set of muscular shoulders and a thick neck. You'll never see a strong guy with wimpy shoulders or a puny neck. 

Moreover, thick shoulders create the illusion of a smaller waist, producing the coveted V taper. Although the latissimus dorsi Oats) are critical in creating this X factor, the top of the X actually starts with the deltoids. 

The X factor is the coveted look men try to achieve. To achieve the X factor, a man needs strong upper body muscles, a narrow midsection, and strong and muscular hips and thighs. The V taper, from the deltoids to the narrow midsection, characterizes a fit and athletic man.

Women often seek the defined and toned deltoids that signify a strong upper body, one built through hard work and effort. 

For many people, the shoulders can be stubbornly unresponsive to training, thereby requiring much devotion. To properly address the spectrum of shoulder and neck training, it's important that, you understand the many functions of these muscles. 

In this shoulder workout routine, I will discuss the first, neck muscles because the neck is the base or foundation of your shoulder. So let's start the discussion.  

 

Neck Muscles

The neck is important in many sports that's why before starting a shoulder workout starts with the neck muscle. Collision sports such as American football, boxing, and rugby require strong necks to absorb strikes and prevent concussions or neck injuries. 

Grappling sports such as wrestling and Brazilian jiu-jitsu also require strong necks. To prevent submissions and neck injuries.

Although the neck can move through all sorts of actions such as flexion, extension, lateral flexion, rotation, protraction, and retraction. We will focus primarily on strengthening the neck musculature isometrically during its forward (flexion) and backward (extension) motions. 

This will lead to a strong and stable neck, which is an overlooked aspect of spinal stability. Because these motions strengthen the various fibers of the trapezius and sternocleidomastoid, the scalenes, and the levator scapulae. The muscles responsible for other neck motions such as rotation and lateral flexion, you will cover all bases by performing these two movements.  

Many assume that the only way to work the upper trapezius is through shrugging exercises that require scapular elevation. This is incorrect. The upper traps are heavily involved in the upward rotation of the scapula and therefore get hit hard during handstand push-ups motions. 

The same goes for the lower traps. In fact, you can adequately develop the fibers of the trapezius muscles by performing a balance of the horizontal and vertical pressing and pulling motions included in this article.

 

Overhead pressing is complex in terms of biomechanics. Proper overhead pressing motions require adequate strength and mobility of the shoulder. upper back, and upper arm. When people work at a desk and sit for much of the day slumped over computers, posture erodes, which compromises lifting mechanics. 

For this reason, beginners should stretch the upper body and progress gradually through the exercises to ensure that shoulder mobility and stability are developed in tandem. In particular, the upper spine should be able to extend and rotate properly and the shoulders should possess adequate mobility in all directions. 

Balanced strength and flexibility across the upper-body joints will keep the shoulders healthy and functioning properly throughout a lifetime. Now start shoulder workout with shoulder muscles.

Shoulder Workout Muscles

The deltoids are important stabilizers of the glenohumeral joint and need to be strong and coordinated for rapid movement and for the prevention of shoulder dislocations. 

The deltoids contain three heads, each having a different function. When you get lean enough, you'll be able to see the three heads contracting while you train.

A well-developed middle head, or lateral deltoid, is the subdivision of the deltoid that leads to the illusion of the wide X-shape mentioned earlier. The anterior head is on the front of the body, and the posterior head is located on the back of the body. 

The anterior head is worked during push-up variations because it is a strong shoulder flexor and transverse, or horizontal, adductor. (Adduction moves a limb toward the midline of the body, and abduction moves a limb away from the midline of the body). 

The posterior head is worked during various rowing and pull-up exercises because it acts as a shoulder extensor and transverse, or horizontal, abductor. However, this head is often underdeveloped. Specific attention to the rear deltoids is usually provided through transverse abduction movements of the shoulder. 

While all three heads contribute to handstand push-up movements, the anterior and lateral heads are worked the most during this category of lifts. The posterior head keeps the shoulder stable and contributes slightly to the overall motion.

Even if you were never to target your deltoids, you could achieve pretty good development by performing horizontal pressing and pulling movements such as push-ups and inverted rows. 

But to take your shoulder workout to the next level, it is imperative to work with them directly. There seemed to be fewer shoulder injuries many years ago when overhead pressing was more popular than horizontal pressing. This practice led to more stable shoulder workout muscles and balanced strength levels.

It should come as no surprise that the deltoids are heavily involved in sporting movements. They're involved in throwing jabs and crosses in boxing, chest passes in basketball, and pushing an opponent forward or stiff-arming an opponent in American football. 

In fact, the shoulders are heavily involved in sports that why you have to do a shoulder workout. Throwing, swinging, and striking motions predominant in sports such as baseball, tennis, racquetball, swimming, volleyball, and martial arts. 

The posterior deltoid is highly involved in the backhand stroke in tennis, a spinning back fist strike in mixed martial arts, rowing, or even a Frisbee serve. When carrying heavy loads at the sides of the body, the deltoids contract forcefully to keep the loads away from the body and prevent the humerus, the upper-arm bone, from pulling out of its socket.

Here are the top 7 Neck & Shoulder workout

 

1. Wall Anterior Neck Isohold

Execution

1. Place a folded towel on the forehead. 

2. From a standing position with arms at the sides, lean against the wall, making sure to keep the body in a straight line.

3. Hold for the desired amount of time. 

This is one of the best shoulder workout you can do at home.

 

Muscles Involved 

Primary: Sternocleidomastoid 

Secondary: Scalenes

Exercise Tips

The wall anterior neck iso hold is an important exercise for proper neck muscle development. In collision and combat sports these muscles need to be strong because they're responsible for preventing neck hyperextension, which can occur during collisions or strikes if the muscles aren't sufficiently developed.

The difficulty of this exercise can be adjusted by moving up or down the wall. The farther up on the wall and the closer you stand to the wall, the easier it is, and the farther down on the wall and farther away you stand from the wall, the more challenging the exercise. 

I prefer to perform a 30-second hold. but you can opt for shorter or longer times depending on your goals. After this shoulder workout rest for few minutes.

Use a thick folded towel to cushion your head when you perform this movement. Keep your body in a straight line with a strong core and glute contraction.

Read also:

• 12 Tips for Better Pull-Ups 
• 8 Week Mile Training Program Nike Club 
• How Many carbohydrates should we take to lose weight
• How to burn fat 10 times faster and lose weight

Variations:

Wall Posterior Neck Isohold

The posterior neck iso hold shifts the responsibility from the anterior neck musculature to the posterior neck musculature. 

This movement, which involves a neck extension hold. is carried out by the trapezius and cervical extensors. Perform the shoulder workout for balanced neck strength.

Manual Neck Isohold

Execution 

1. From a seated position with the elbows braced on the thighs, place the hands on the front of the head and apply manual (self-produced) isometric resistance for 10 seconds.

2. Place the hands on the back of the head and hold for another 10 seconds while applying manual resistance. If your arms are relatively short you may find that you have trouble keeping the elbows on the thighs for this variation.

3. Finish with a lateral iso hold on each side (right and left) by placing the hand on the side of the head and applying manual resistance for 10 seconds. 

This is the shoulder workout that increases your neck endurance.

 

Muscles Involved 

Primary: Sternocleidomastoid, scalenes, trapezius, cervical extensors such as the semispinalis capitis and splenius capitis

Secondary: Rectus abdominis, internal and external obliques, erector spinae (spinalis, longissimus, iliocostalis)

 

Exercise Tips

Manual neck exercises are excellent for strengthening the neck musculature. Studies show that to strengthen the neck you have to train it directly. The neck muscles will not reach their maximum potential unless you perform specific neck exercises, and the good news is that it's very easy to train the neck through isometric holds,

Keep the neck in a neutral position while you perform the holds, In the neutral position, the neck is in its normal position, not Misted or tilted forward, backward, or to the side. Perform four holds: one for flexion, one for extension, one for right lateral flexion, and one for left lateral flexion.

A strong neck is important because it more securely connects the head to the torso, which reduces the risk of concussions. A strong neck will build your shoulder faster and also easier your shoulder workout.

2. Push-Back Shoulder Workout

Execution 

1. Stand with feet wider than hip-width and set up as you would in the bottom of a push-up position, but keep your hips up. 

2. Push up and back while crouching at the hips, keeping the hips higher than the shoulders.

3. Return to starting position. The eccentric component or the lifting part of the movement, when the muscles are shortening should be an exact reverse of the concentric component, or the lowering part of the movement when the muscles are lengthening.

This is the best shoulder workout for wrestlers. 

 

Muscles Involved 

Primary: Anterior deltoid, lateral deltoid, upper pectoralis major, triceps brachii

Secondary: Upper and lower trapezius, serratus anterior, middle and lower pectoralis major

 

Exercise Tips

The push-back shoulder workout is a mix between a push-up and a pike push-up. The goal is to try to make a push-up feel like a handstand push-up by manipulating the direction of force into the ground. By pushing the body backward, you focus more on the shoulder musculature than the pec musculature.

Keep the hips high and feel the movement working the deltoids. Look down and avoid hyperextending the neck during the movement.

3. Feet-Elevated Pike Push-Up

Execution 

1. Place your hands on the floor just wider than shoulder-width and your feet on top of a sturdy chair, box, or weight bench.

2. Pike up into an L-Position by walking your hands back while flexing the hips and raising your buttocks toward the ceiling, then lower your body toward the floor by bending your elbows.

3. When your head reaches the ground, reverse the motion to starting pike position by locking out the arms and pushing the body high and away from the floor.

This is the advanced version of push back shoulder workout.

 

Muscles Involved 

Primary: Deltoids, triceps brachii

Secondary: Upper and lower trapezius, serratus anterior

Safety tips: Use a Sturdy Chair

Exercise Tips

The feet-elevated pike push-up is an effective shoulder builder. Many people aren't quite strong enough to perform handstand push-ups, and the pike push-up is an excellent intermediate exercise in the progression to more challenging variations.

There is no need to hyperextend the neck to descend lower because the pike push-up is a partial-range movement no matter how you slice it. 

Keep your head and neck in a neutral position and lower the body until the head touches the floor. Keep the body in an L-position throughout the movement. 

For better results do this shoulder workout at a 45-degree angle.

 

 

4. Three-Point Pike Push-Up

Once you become proficient in the feet-elevated pike push-up, increase the range of motion by performing the exercise between two sturdy, immobile chairs or boxes. 

This allows the head to travel farther down, placing more stress on the shoulder muscles and creating a more effective movement. The rear chair should be taller than the two front chairs. This shoulder workout is not for beginners. 

5. Rear Deltoid Raise

 

Execution

1. From a standing position with a towel wrapped around a pole. grab the ends of the towel and lean back into position.

2. Keeping the body in a straight line. raise your body by bringing the arms out to the sides.

3. Control the descent back to starting position.

Best shoulder workout for building massive deltoids at home, no gym needed. Trust me.

 

Muscles Involved 

Primary: Posterior deltoid 

Secondary: Lateral deltoid. middle trapezius, rhomboid major

 

Exercise Tips

Compare to other shoulder workouts this is easiest when you have a large towel and access to a pole. However, you have other options. You may also drape the end of a large towel over the top of a sturdy door and then shut the door, thereby wedging the towel into place. 

If the towel is wide enough, one will suffice, but two towels can be used as well. Keep your body in a straight line and focus on pulling the body up with the posterior deltoids and scapular retractors (middle trapezius and rhomboids). 

Adjust the level of difficulty by varying your body position. Stay more upright to make the exercise easier, and walk forward to create a greater trunk lean and more challenge.

Although this exercise has a short range of motion, it is important for balancing the shoulder musculature. Try your best to maintain tension on the posterior deltoids because these are often neglected and underdeveloped.

This shoulder workout can be done anywhere!

6. YTWL

Y position, T position, W position, and L position

You can also do it with dumbbell or weights

Execution 

1. From a standing position, bend at the hips past a 45-degree torso angle, maintaining a neutral spine while sitting back and hamstring stretch.

2. Perform 10 dynamic Y motions by forming a Y with the arms, returning to starting position after each repetition. Switch to 10 T motions with the arms, followed by LOW motions.

3. Transition into 10 L motions by holding the arms straight out with the elbows bent at 90 degrees and rotating at the shoulder joint so that the forearms move from vertical to the ground to parallel to the ground.

Reverse fly shoulder workout also developed your back muscle.

Muscles Involved 

Primary: Lower trapezius, middle trapezius, rotator cuff musculature (infraspinatus, teres minor) , posterior deltoid 

Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), gluteus maximus

 

Exercise Tips

The YTWL is a terrific movement because it strengthens many of the crucial smaller muscles of the shoulder joint that provide stability and support for multijoint movements. 

These muscles are not called on much during everyday activity so by activating them during the YTWL exercise, you'll prevent injury or dysfunction. It is important to keep these muscles healthy.

You'll be surprised how challenging body-weight resistance is throughout the set. Maintain good posture and don't allow the back to round.

Do this workout after doing some workout. Do not start with this. 

7. Wall Handstand Push-up

Execution 

1. Starting on your hands and knees, place your feet against the wall and walk your way up into a handstand position so that your toes end up against the wall. your body is relatively vertical and in a straight line and you are facing the wall.

2. Lower the body slowly by bending the elbows until the head reaches the ground.

3. Reverse the movement and raise the body back to starting position. When the set finishes, walk your way down the wall back to your hands and knees.

This shoulder workout is not for beginners. First develops your shoulder strength then go for it. Otherwise, you will get injured.

 

Muscles Involved 

Primary: Deltoids, triceps brachii

Secondary: Upper and lower trapezius, serratus anterior

 

Exercise Tips

The wall handstand push-up is the most challenging overhead pressing movement because it requires you to lift your entire body weight. One of the best shoulder workout.

This exercise is much more challenging than a typical push-up for two reasons. First, people are stronger in horizontal pressing motions in comparison to vertical pressing motions. 

Second, the handstand push-up involves hoisting the entire body weight, whereas push-ups involve only about 70 percent because of the four points of contact with the floor and the angle of the torso.

There are several ways to perform this shoulder workout against a wall behind the body, feet against a wall in front of the body, a partner holding the legs, or freestanding. Obviously, the freestanding version is the most difficult because of balance requirements.

In Bottom Line

In this article, I will discuss all the important shoulder workout moves and techniques to become a stronger and unbreakable shoulder. Do this workout at home, gym, playground, anywhere. If it is helpful for you give feedback in the comment box. 

 

If you have any doubts or queries share your experience in the comments below.

Or if you find this article is useful, don't forget to share it...

Related Post:

• How to Start Exercise 

• Build a Massive Chest in Just 4 weeks

• 15-Minute No-Equipment Home Core Workout to Do at Home