We all have seen them: gym rats, all collected and secluded at a corner performing the usual shoulder exercises like overhead presses, the single-joint dumbbell work, and those activities that come with a band or cable, the whole shebang.
But what if I told you that there is a way to break free from this often routinely regimen without heading to a gym semi-regularly? What if I also told that there are now efficient ways to sculpt your shoulders right at the very confines of your home?
So, if you find that heading to a gym quite a laborious task now and you’re looking to rock and make your shoulders a whole lot stronger, this post is for you!
Here’s a list of shoulders exercises at home that should give you an aesthetically-sculpted pair of shoulders in no time. Note that these exercises are in order:
Warming Up Your Shoulders
It is always crucial to perform some warm-up activities right before you subject your shoulders to a beating. These activities are very much known now to prevent potential injuries as you prep your way to shoulder greatness.
Also, warm-ups ensure that your succeeding exercises will be as effective and efficient as they are supposed to be.
Low-Intensity Cardio and Jumping Jacks
Begin by doing five-to-ten minutes of low-intensity cardio, so your body gets warmed up further.
This alone should get you jolted and prep up your muscles that need to be worked on. Other alternatives include a jog or run, a brisk walk, and activities like jumping jacks.
Believe it or not, jumping jacks are also one of the best exercises to lose arm fat.
Jumping jacks work your biceps, shoulders, and other upper body muscles; while also burning a large amount of calories in a small amount of time.
The Windmill Effect
Windmills are a surefire way to prepare your shoulders for the subsequent exercises. You can start by standing and sticking your arms out straight and adjacent to the ground.
Rotate your arms slowly in small arcs, then gradually increasing the arcs in terms of size. Perform this regimen for about 30 seconds; do it over as you begin rotating your arms the other direction.
SHOULDER DISLOCATION MOBILITY DRILL
The phrase itself may be off-putting, yes, but the exercise’s benefits to your shoulders are equally fulfilling. Warming up aside, this drill is also known for beefing up the flexibility and health of your shoulders.
With a cord or pole or the more preferred long stick, commence by standing with your chosen instrument right in front of you; both of your hands should be situated out wide at both ends.
Next, place the stick right over your head as you bring it behind your body. Ensure that you perform this without your elbows bending.
Bodyweight Exercises For Your Shoulders
Most people who opted to perform activities at home are usually having little to no equipment at all.
As such, bodyweight exercises are the logical way to do them. It’s been noted that the best way to hit our shoulders while doing bodyweight exercises is through conducting them as a circuit.
Note that the following exercises are deemed as more advanced activities. You may opt to support yourself with a shoulder brace to help you go through them with much ease and comfort.
But if they’re done efficiently, these should hit your shoulders quite adequately.
Handstand Push Ups
Apart from your shoulders, this type of push-up also strengthens your chest and triceps. The shoulders or the deltoid muscles are utilized when you’re raising you’re raising the arm overhead.
Pike Push Ups
This type of push up is especially beneficial for building shoulder strength and beefing up your core stability. Along with shoulders, they also work your arms, chest, back, and core. Your entire upper body is also improved and strengthened.
Push Back Push Ups
A calisthenics exercise that targets your shoulders primarily, push back push-ups also work your abs, chest, middle back, and triceps.
No arms workout in the world is complete without some form of push ups!
Sans the gym and equipment, these shoulder exercises are very much a time and money saver! All you need is a little bit of knowledge and a dose of discipline and voila, your shoulders are sculpted to perfection!
And as it usually goes, always ensure that your body is ready right before you perform this set of exercises.
The entire set above is just about sufficient enough to not only get your shoulders going but ultimately, get those dream shoulders you’ve been aspiring for.
Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga.
Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it.
She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.