Shoulder Workout No Equipment(At Home) – Results & Diet

Shoulder Workout at Home Without Equipment – Good shoulders give a new look to the upper Body. Good Shoulder muscles give a Boradness to your Upper Body. The shoulder is very important part in the term of fitness look. the best shoulder exercises for men bring you one step closer to that desirable V-shape.

Train your complete shoulder muscles by the 13 Best Shoulder Workout at Home Without Equipment. Before this, you should also know about the muscles and bones that are in your complete shoulder. Your shoulder divided into main three parts.

• Anterior 
• Lateral
• Posterior 

For good Shoulder growth, you need to train all three parts. And through the below workout you can easily train your complete shoulders.

The Shoulder’s Extrinsic Muscles

• Trapezius
• Latissimus Dorsi
• Levator Scapulae
• Rhomboids

The Shoulder’s Intrinsic Muscle

• Deltoids
• Teres Major
• Rotator Cuff

Reasons To Performing Shoulder Workout At Home 

• Makes Shoulder Muscles Strong
• Increases the Flexibility of the shoulder muscle and rotator cuff
• Increases the range of motion and function
• Improves the beauty of the Upper Body
• Increases the size & Strength of the upper body

Shoulder Workout At Home

1. Crab Walk

• 4 Sets = 30 seconds-1 minute(For Beginners)
• Equipment Required:- No Equipment required

Works majorly on  shoulder, thigh, core

Crab Walk Steps – 

• Sit on the floor by placing you both legs in the forward direction. Then Bend your knees. Place your hand Behind the hips, Make sure that your finger toward the hips.
• Then forcing on the palm raise your hip Off to the floor, till your arms get completely straighten.
• After this, step forward with your right foot and left hand, followed by your left foot and right hand.
• After 4-5 steps reversing the movement and return to the starting position.

#Note – In 10 minutes of crab walk, you’d likely burn 100 calories. Remember that, do not let your feet get moving too fast for your upper body so as not to injure your shoulders.

2. Pike Push-ups

• 4 Sets = 8-9 repetitions per set(For Beginners)
• Equipment Required:– No Equipment required

works on shoulder

Pike push-ups steps – 

• First comes in the traditionally Push-ups position and move upward your Hips.
• Stop when your body forms an upside-down “V” shape and between your torso and legs is a 90-degree angle.
• This will be your starting and ending position.
• Then make the opposite V-shaped position then start lower down your head by folding hands. Touch your head to the ground and reverse back in the original position of V.

#Note – The Major work of this push-ups is to strengthen the Anterior part of the shoulders. For making Pike Push-ups difficult put your both feet on the table/stool and perform these same steps.

3. Plank

• 4 Sets = 30 seconds-1 minute(For Beginners)
• Equipment Required:- No Equipment required

Works on Shoulders, Back, and core majorly

Plank Steps – 

• Get your full-body down on both elbows, and paw of feet.
• Then straighten your back and tighten your core.

#Note – Keep your shoulders directly above your elbows. And Set up a stopwatch, a watch, your phone would do, never count yourself.

4. Feet elevated Plank

• 2 sets = 30 Seconds to 1 Minute(For Beginners)
• Equipment needed:- No Equipment required

Works majorly on back, shoulders, and core

Feet Elevated Plank Steps – 

• Come near any elevated surface and sit down on your knees and elbows. Join your both hands together.
• Then Put your both legs on the elevated surface and hold your body at this position for some time.

#Note – During feet elevated plank you should keep your core tight and back straight.

5. V Shape Plank

• 2 sets = 30 Seconds-1 Minute(For Beginners)
• Equipment needed:- No Equipment required

Works majorly on the shoulders, core, and Biceps

V Shape Plank Steps –

• First, come in the simple plank position.
• Then start raising your hips by forwarding your legs, Till your body comes in the Opposite V shape.
• Straighten you both forearms and hold your body at this position according to your capacity.

#Note – In the initial stage, you may have problems with the body getting into a V shape.

6. Shoulder Tap Plank/Push Ups

• 4 sets = 8-10 repetitions per set(For Beginners)
• Equipment needed:- No Equipment required

Works majorly on shoulders, core, Biceps & Triceps

Shoulder Tap Plank/Push Ups Steps – 

• First, come in the simple push ups position then lower down your chest, till chest slightly above the ground.
• Then raise your chest by straightening your arms and come in the push ups position.
• Then touch your one hand palm by bending the elbow to your opposite shoulder.
• And then come in the push ups position
• After this do with another hand.

#Note – After touching hand to the opposite shoulder, Hold it your body for 4-5 seconds. Then do with another hand. This exercise is combination of the shoulder tap plank + push ups. You can cause injury during this exercise, Avoid all mistakes of this exercise.

7. Hindu Push Ups

• 2 sets = 8-10 repetitions(For Beginners)
• Equipment needed:- No Equipment required

Works majorly on the shoulders, chest, and biceps.

Hindu Push Ups Steps – 

• Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart.
• Lower down your chest portion down by bending arms, until it’s just above the floor.
• Then move forward and raise yourself till your hands are locked out. Then breathe out when on top.
• Reverse back these steps and quickly come back in the original position.

#Note – This is one of the favorite exercise for the Indian wrestlers. This is the upgraded version of the simple push-ups and Pike Push-ups. For making Hindu push-ups more challenging, you can do Hindu push-ups in reverse after every repetition.

8. Broad Hand Pull-Ups

• 2-4 Sets = 5-12 repetitions per set(For Beginners)
• Equipment Required:- Only a bar for hanging

Works on Bicep, Back, shoulders

Broad Hand Pull Ups Steps – 

• Grab the pullup bar with your palms down (shoulder-width grip)
• Hang to the pullup-bar with straight arms and your legs off the floor
• Pull Your body above by bending down your elbow.
• Then pull your body up till the chin pass over the Bar.
• After this hold for a second and lower down your body by straightening your Arms.

#Note – If you are not comfortable with broad hands pull ups then you can move on simple pull ups. There is a very slightly difference between them.

9. Decline Push ups

• 2-4 Sets = 10-15 repetitions per set(For Beginners)
• Equipment Required:- No Equipment required

Works on the upper chest, Font Shoulders, Biceps

Decline Push Ups Steps – 

• Place both legs on the inclined surface(Table, chair or any inclined surface), Join him and put your hands slightly wider than shoulders on the ground.
• Then lower your chest by bending arms.
• After this hold for a second below raise your chest above by straightening your hands.

#Note – Keep your back straight and look forward during the whole workout.

10. Reverse Pushups

• 2-4 Sets = 5-10 repetitions per set(For Beginners)
• Equipment Required:- No Equipment required

Works majorly on shoulders, triceps, chest, and Biceps

Reverse Push Ups Steps – 

• First, keep your palms as in reverse position as in simple push-ups. Instead of having your hands and fingers pointing forward, as they do with a standard pushup, your hands are flat, but with your fingers pointing back toward your feet.
• Then start lower down your chest with slow-motion, By bending arms.
• Hold for a second and come in the original position again.

#Note – It is the exercise that effects your Bicep, shoulders too much, and makes Arms colossal. In the initial phase, you may face problems in balancing or you may feel some pain in the joints of the hands.

11. Diamond Push Ups

• 2-4 Sets = 8-9 repetitions per set(For Beginners)
• Equipment Required:-No Equipment required

Works triceps, Chest, shoulders

Diamond Push Ups Steps – 

• First come in the push-ups position then Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.
• Start lowering down your chest by bending arms.
• After hold for a second below come in the original position again.

#Note – During the whole Diamond Push Ups workout you should look downward and keep your back straight.

12. Handstand Push-ups

• 1-3 Sets = 4-5 repetitions per set(For Beginners)
• Equipment Required:- No Equipment required

Works majorly on triceps, shoulders, and upper chest

Handstand Push Ups Steps – 

• Stand on both hands by raising straight your both legs in air.
• Lower until your head touches the floor.
• Push up Back. and come in the Handstand position. 

#Note – In this exercise, the injury chances is too much, so if you want to leave this then you can skip this. In the beginning stage, you can take the support of another person.

13. Dead Stop Push Ups

• 2-4 Sets = 8-9repetitions per set(For Beginners)
• Equipment Required:-No Equipment required

Works on Triceps, Chest, and shoulders

Dead Stop Push Ups Steps – 

• First, get into a simple push up position, then lower your chest by bending both arms until the chest and core touch the ground.
• Now lift your palms off the floor from 1-3 inch, then pause, and then place them back on the floor and lift your body upward by pressuring palms and straightening your both elbows.

14. Dips

• 2-4 sets=8-10 repetitions(For Beginners)
• Equipment needed:-Parallel dip bars

Majorly works on lower chest, Shoulders, and triceps

Dips Steps –

• Grasp the parallel dips bars and lift the body, keep your elbows straight and keep hold for 2-3 seconds during exercise. this effect on your lower chest.
• Then lower down your body by bending arms and come in the original position.

#Note – Avoid mistakes during dips otherwise, you may cause serious injury on the shoulders.

15. Shoulder Stretch

• 4 Sets = 30 seconds-1 minute(For Beginners)
• Equipment Required:-No Equipment required

Works on shoulder muscles

• Shoulder blade squeezes. While standing straight, squeeze your shoulder blades together until you feel a light stretch on the front of your shoulders. Hold for 20-30 seconds.

#Note – This is the final exercise of any type of shoulder workout. It helps to relax the muscles of the shoulders.

Routine

• Train shoulders 1-2 times a week.
• First Do Hard Warm Up Before workout.
• Start the workout with simple exercises.
• Increase the sets and repetitions from time to time.

Results Of Doing This Shoulder Workout At Home

These are the great shoulder workout that you can do at home easily. With this workout list, there are many people who gained results. You can also become one of them if you start following this shoulder workout.

So these are the few examples that people gained by doing shoulder workout. It will also inspire you to add these exercises to your shoulder workout.

Diet For Results

There are some points For Diet, that you need to follow for the results of the shoulder workout.

• Complete the Daily Requirement of Macro Nutrients of the body(Protein, Carbs. and Fat).
• Drink more and more water.
• Add some foods in your diet that are good for the body joints.

In addition, If you succeed through plank then you can send me your success story on Contact Me and I will show your success story in my article. 

Final Words

There are 15 types of shoulder exercises that are mentioned above. In these shoulder exercises, you did not need any type of equipment. This is the complete package of shoulder workout. And for the workout, 7-8 types of exercises are sufficient. And for better results, you should change 3-4 exercises from time to time (meaning add 3-4 new exercises from the list in place of old exercises).

Quote – 

Failure is the key to success; each mistake teaches us something.

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