How to Strengthen Shoulders without Weights at Home?

Working out is usually stereotyped with the mental image of someone sweating out with weights. However, we all know that it’s not just limited to that. Certainly, working out can also be done through bodyweight exercises. These don’t require someone to use weights equipment, but only the body’s actual weight to act as resistance. Some people prefer to include weights in their workout, while others don’t. Those who don’t use may simply not prefer them or find it unfit for them for reasons such as certain health conditions. Nevertheless, bodyweight exercises are indeed proven to give you the healthy and fit body that you desire. Today in this blog post, we’re going to share about how to strengthen shoulders without weights at home. Make sure to stick around until the end!

Benefits or Advantages of Bodyweight Exercises

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Bodyweight exercises have their fair share of benefits or advantages to people who utilize them.

  1. They can be done in the comfort of home or in any other place. It’s a no-brainer since they don’t require you to use any equipment. What you really just need is yourself, literally and figuratively. You can be indoors or outdoors as well. Bodyweight exercises can really be done anywhere and anytime! Just remember to take a look at the area where you’re going to work out. It needs to be completely safe for you.
  2. With regards to what’s mentioned in Number 1, working out with bodyweight exercises don’t need you to sign up in a gym. It means that working out is completely free!
  3. Bodyweight exercises are proven to be really beneficial to your muscles. These exercises are definitely good for strengthening, honing, as well as sculpting your different muscle groups. These can be done simultaneously or altogether depending on the breakdown of the entire workout plan.
  4. These exercises will definitely save you from bad injuries resulting from using weights. It’s indeed a well-known fact that those injuries are 100 percent horrible. When you’re only including bodyweight exercises in your workout, you can rest assure that you won’t have those kind of injuries.
  5. Since you’re only using your own weight as the resistance, you’ll certainly feel the moment where it gets too much. When it does, you’ll be able to quickly stop. That will surely prevent you from overexerting which isn’t safe for you.
  6. Lastly, because you only have you and you control everything, you’ll feel this special kind of fulfillment. This fulfillment comes from the fact that you’re in-charge. The healthy and fit body that you’ll gain comes directly from your very much own effort. The thought that you’re controlling your physical health and prowess is empowering. It’s absolutely the same with knowing that you’re a good trainer as well as a student. When you stand in front of the mirror and see how much you’ve improved, you’ll be so proud!

Disadvantages of Bodyweight Exercises

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On the other hand, bodyweight exercises have their own disadvantages too. It’s just like with exercises using weights that also have consequences that may be negative to you. Take note of all of these, so you can evaluate if bodyweight exercises are unfit for you:

  1. Since bodyweight exercises don’t require you to be a member of a gym, you won’t have a direct access to a good trainer. A trainer is truly a good guide for you. He/she can tell you what exercises are appropriate for you. Moreover, he/she can also tell you what workout plan will give you your desired result. Furthermore, he/she can track your progress. Through that, you’ll be informed if you’re actually making headway. You’ll certainly know if what you’re doing is healthy and safe for you in the long run. At the same time, if you don’t have a trainer, you won’t quickly know if you need to exert more in your workout. Unless you have a personal trainer at home, then you’re good to go.
  2. Bodyweight exercises are a good workout plan for experienced people only. If you’re a beginner in training, you certainly shouldn’t opt to train by yourself in the beginning. It’s because you’re a clean slate who knows nothing. It means that you may harm yourself along the process.
  3. With regards to Number 2, bodyweight may also cause you some injuries. Take note that yes, these won’t give you those injuries that exercises with weights can. However, bodyweight exercises make you at risk from injuries stemming from overexerting or misinformation in general. Even though you have control with bodyweight exercises, there can still be instances where you won’t be able to stop quickly if you’re already overexerting. At the same time, you may not really know if this exercise is indeed appropriate for you. You may be misinformed about the right number of repetition for this kind of move as well.
  4. Working out outside of a gym is okay, but you won’t have the community that’s built there. In the gym, you’ll have access to a group of people who have the same values as you in terms of physical health. Take note that this kind of community can definitely be a good help for you to achieve your goals. You’ll have people cheering for you because you can make friends. At the same time, you’ll be able to help them by cheering them as well.

Safety Measures to Follow when Doing Bodyweight Exercises

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If you decide to go for bodyweight exercises, especially for your shoulders, then make sure to be safe. Yes, once again, you may injure yourself. Moreover, bear in mind that inflicting suffering to yourself with your own mistakes is another kind of pain besides that of the injury. For this reason, follow these safety measures:

  1. Stretch before and after your workout. This is to ensure that your body is always warmed up before the workout and cooled down after.
  2. Make sure that you have the right amount of water by your side during your workout.
  3. When you feel that something’s wrong, stop right at that moment. Don’t get any further if you’re already feeling some sort of pain that you know deep down is problematic. You may end up injuring yourself pretty badly.
  4. Don’t proceed to working out if you’re already feeling weary beforehand. If you’re tired or didn’t get any sleep the night before and you feel that your body isn’t ready, then don’t. It’s because, once again, you’re using your own body’s prowess in these kind of exercises. If you stress your already exhausted body, you’ll most definitely end up injuring yourself. For example, you may not be able to control your body and fall without meaning to.
  5. Always do a rigorous research beforehand if you’re doing all of these on your own. Look for legitimate physical fitness websites. Watch legitimate trainers online. In short, copy exercises from reliable sources.
  6. Lastly, always remember that the best way for you to ensure your safety is to talk to a professional first. The first to talk to is your physician. You definitely need to know first what your body needs and what it can take. Then after that appointment, make sure to talk to a fitness coach or trainer. If you’re doing these exercises on your home and alone, seek advice from these people first. That way, you know that you’re absolutely ready to go. It also adds confidence to you that you can already go ahead and move forward. At the same time, make sure you have a consistent contact with them as much as possible so that you can report your progress.

How to Strengthen Shoulders without Weights at Home?

Sports Keeda lists an amazing set of exercises that’ll answer your question as to how to strengthen shoulders without weights at home. Try these at home then let us know in the comments section below on what you think about it and to also share your progress!

1. Pull-Ups

File:Marine Pull-ups.jpg - Wikimedia Commons

One way on how to strengthen shoulders without weights at home is through pull-ups.

What you need to do first is to hang from any pull-up bar available. Then make sure that you have a shoulder-width grip on it. Moreover, see to it that your palms are facing away from your body throughout the entire set. At the same time, the arms must be fully extended in that position.

Second, slowly but surely raise yourself until your chin is already above the pull-up bar. Next, you have to hold that position for a second or more. Then go back down again.

Repeat this for the recommended number of times advised by your fitness coach/trainer and without letting your feet touch the ground.

2. Push-Ups

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First, you have to lie on the floor in a prone position. Then quickly perform a high plank. Moreover, make sure that your arms are straight. Additionally, rest the whole body weight on your palms and toes.

Second, slowly but surely lower yourself until your chest is just inches off the floor. Do this with an intact torso. Then make sure to hold that position for a second or more. After that, lift yourself up again.

Repeat this for the recommended number of times advised by your fitness coach/trainer.

3. Dips

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Another way on how to strengthen shoulders without weights at home is through dips.

What you need to do first is to stand in between the dip bars and hang from it with your arms in a fully extended position. Then slightly lean forward while keeping your torso straight.

Second, slowly but surely lower yourself until your shoulders are just below the elbows. Make sure that while doing so, you have a stationary upper body. Then hold that position for a while. After that, go back to the starting position. Repeat this for the recommended number of times advised by your fitness coach/trainer.

Photo Credits: Ulf Liljankoski/Flickr

4. Arm Circles

Arm Circles : Biceps, Delts - MSN Health & Fitness

What you need to do first is stand straight with your feet, shoulder-width apart. Then you should extend your arms to the side wherein they’re in line with the shoulders. At the same time, they should be parallel to the floor. Second, rotate your arms clockwise for about ten seconds. Then you have to pause a bit before repeating it again. After that, you must do the same in the counter-clockwise direction.

Just remember that the repetition of each set in a specific direction should be based on the recommended number of times advised by your fitness coach/trainer.

Photo Credits: MSN.com

5. Handstand Push-Ups

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Another way on how to strengthen shoulders without weights at home is through a handstand push-up.

First, go into a handstand position against a sturdy wall. Of course, you’ll be facing the said wall. Then you should place your arms at a distance that’s bigger than the width of your shoulders. Second, slowly but surely lower your body until your head is just inches off the floor.

Repeat this for the recommended number of times advised by your fitness coach/trainer.

Additionally, Live Strong has more exercises that you can add to be able to really improve your shoulder’s strength:

6. Prone Swimmer

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First, you have to lie on your stomach with your arms stretched out in front of you. At the same time, your forehead is right on the ground. Then you have to lift your arms up. After that, slowly pull them back and up at the same time. You’ll make a half-circle until your hands are near your butt.

Now, the next thing to do is to lift your arms back up again and reverse that half-circle. This time, your arms are reaching overhead. Yes, you’re basically imitating swimming as it is.

Photo Credits: Verywell Fit

7. Pike Push-Ups

Move of the Month: Pilates Pike Push-Up - Oxygen Magazine

Another way on how to strengthen shoulders without weights at home is through pike push-up. What you need to do first is to begin in a planking position. Then you have to raise your butt up while you lower your head. At the same time, make sure that you have your elbows straight. After that, bend your elbows again and lower the top of your head onto the ground. Now, you have to press back up again until your elbows are straight.

Repeat this for the recommended number of times advised by your fitness coach/trainer.

Photo Credits: Oxygen Magazine

8. Dive Bomber Push-Ups

Exercise Move: Dive-Bomber Push-Up | Fitness Magazine

What you need to do first is go to the Downward Dogposition. It’s where your butt is up while your knees and elbows are both straight. Then you have to go down slowly but surely, leading with your head. Yes, it’s indeed as if you’re diving. Make sure to do so close to the ground.

Just make sure that before your forehead hits, start to lift up your head and drop your hips already. Then you should keep going forward while simultaneously straightening your elbows. What happens is you’re in the Upward Dog position now. Furthermore, repeat this for the recommended number of times advised by your fitness coach/trainer.

Photo Credits: Fitness Magazine

9. Side Plank

File:Mr-yoga-side-plank.jpg - Wikimedia Commons

Another way on how to strengthen shoulders without weights at home is through a side plank. First, you have to begin in a side plank position where your legs as well as hips are stacked on top of each other. Then the next thing to do is put your hand under your shoulder and lift yourself up. While doing so, make sure that your body is straight. Then hold that position for a second or more. Repeat this for the recommended number of times advised by your fitness coach/trainer.

Take note that this kind of plank can be done with your forearm. It’s just that you’ll really work out your shoulders more if you use your hand.

10. Corner Lateral Raises

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What you need to do is go to a corner in a room and face the walls. After that, lift your arms up into a goalpost position. Then press them into the walls. Remember that the catch here is to resist with your shoulders and back while pressing down. At the same time, slowly but surely, make sure to press harder and harder.

Repeat this for the recommended number of times advised by your fitness coach/trainer.

Photo Credits: Skimble

Wrapping Up

And that’s how to strengthen your shoulders without weights at home. You really don’t have an excuse that will work since you can improve your shoulders anytime and anywhere. Follow these guide to do so and rest assure that in no time, you’ll have the best shoulders that you can ever have. It’ll absolutely feel and look good. Your shoulders’ mobility will definitely be at its optimum. At the same time, you’ll work the area there that will give you a sexy, toned look along your collarbones and upper back!