Most athletes have never considered that training their shoulders at home can be as effective as working out at the gym.
We all have seen them: gym rats collected and secluded in a corner performing the usual shoulder exercises that everyone knows.
Most people know shoulder exercises such as:
- Overhead Press
- Bench Press
- Lateral Raises
- Cable and Band Raises or Presses
- Single-Joint Shoulder Exercises
- Floor Press
However, there is a lot more you can do in your shoulder routine than these traditional exercises!
Believe it or not, you can easily break free from this routine regimen without heading to a gym at all! In fact, there are efficient ways to sculpt your shoulders right in the very confines of your own home!
Whether it is doing an hour of yoga per day, or utilizing the exercises below, you can easily build your shoulders safely and healthily in your own home!
Personally, I have always enjoyed the benefits of a garage gym or a home gym.
For many people, doing shoulder exercises at home has proven time and time again that you can attain a bowling-ball set of shoulders without having to leave your house!
Don’t get me wrong, shoulder exercises at home should be accompanied by some form of other training as well to build a truly complete physical appearance.
However, if you find that heading to the gym is quite a laborious task and you’re looking to make your shoulders a whole lot more physically impressive and stronger, this post is for you!
Keep reading below to see a list of shoulders exercises at home that should give you an aesthetically-sculpted and functionally strong pair of shoulders in no time!
Note- these exercises are in order for a particular reason!
Warm Up Your Upper-Body Before Performing Shoulder Exercises at Home!
It is always crucial to perform some warm-up exercises before you subject your shoulders to an intense workout. A proper warm-up is very much known to prevent potential injuries as you begin to train your way to an aesthetic body.
Along with this, warm-ups ensure that your following exercises will be as effective and efficient as they are supposed to be.
Although many people believe “stretching” is a proper warm-up, this couldn’t be
Using an ERG Rowing machine is an excellent warm-up tool, but not many people will have one available for them.
Light-calisthenics are an excellent option, even though intense calisthenics might be included later in your workout as well.
Check out Calisthenics-101.co.uk for a complete list of calisthenic exercises.
If you can perform a 15-20-minute yoga sequence, I would highly advise this as well!
Warming up properly is not optional, it is necessary to get the most out of your home shoulder training routine!
Low-Intensity Cardio and Jumping Jacks Are Excellent to Precede Your Shoulder Workout!
If you are looking for a straightforward way to warm your body up for your shoulder workout, start with some low-intensity cardio!
Low-intensity cardio alone should get help prime your Central Nervous System for the workout ahead and prep your muscles that will be trained. Options include a jog or run, a brisk walk, and light-calisthenics such as jumping jacks.
Believe it or not, jumping jacks are one of the best exercises to burn arm fat and sculpt your shoulders!
Jumping jacks work your biceps, shoulders, and other upper body muscles; while also burning a lot of calories in a small amount of time!
You can certainly include dynamic stretching in your warm-up, but low-intensity cardio works very well also!
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.