Home shoulder workout (no weights)

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Home shoulder workout | no weights shoulder workout | home shoulder workout weightless

Hey, do you also find it so hard to train your shoulders at home? it’s just hard to find exercises to target those areas without using weights, isn’t it?  Today, I am sharing a home shoulder workout that won’t require any weights. I hope you are excited..

For years I truly struggled to train my shoulders at home without having to attempt a handstand push up. I did a lot of monkey push ups and pike pushups and that was about it. I had to come up with different variations that I can use on days where I simply didn’t feel like doing pushups.  I also realize that a lot of people haven’t yet built enough strength to perform many repetition of pushups to get that burn.

In this workout, you will need:

PS: this is an affiliate link from amazon.

  • A Resistance Band. Resistance bands are so great to isolate muscles without causing joints pain. I love introducing them to my workouts.

The resistance band can be substituted with a pair of dumbbells if you have them. PS: check out my post here on how I built my small living room gym for cheap.

Train your shoulders at home! no weights required Click to Tweet

 

HOME SHOULDER WORKOUT

To seriously target the shoulders and trigger growth, we will be going through 4 exercises,  and taking one minute rest between each round.  Take minimum to no rest between each exercise (just the time to move from one exercise to another)

Workout Breakdown: 3 Rounds

Resistance band presses (right) x 8

Up and down plank x 12

Resistance band presses (left) x 8

Up and down plank x 12

Side raises (right) x 8 (controlled on the way down)

Plank shoulder touch x 12 alternating

Side raises (left) x 8 (controlled on the way down)

Plank shoulder touch x 12 alternating

Take one minute rest and repeat 2 more times

Resistance band presses (right) x 8

Home shoulder workout
Stand tall with your core engaged. You want to anchor the band with your foot as illustrated. The band should be challenging enough for you to complete 8 reps. You can easily control the resistance with your foot. Press your arm up and focus on driving your shoulder up and not just your elbow. You will complete one set of this exercise then move to the next exercise.

 

After completing one set (right arm) of the shoulder press, move to the next exercise before completing another set (left arm) of the shoulder press.

Up and down plank x 12

Home shoulder workout
After completing one set of the shoulder press, before moving to the other shoulder, move to the up and down plank. You will get into the high plank position on your arms. You then will lower one arm down then the other arm until you are in a low plank positions (on your arms). Keep your core engaged the whole time and make sure to not twist too much so that the movement is controlled by your shoulders.

Resistance band presses (right) x 8

Up and down plank x 12

Side raises (right) x 8 (controlled on the way down)

Home shoulder workout
Anchor the band the same way. Stand straight and without swinging your torso, pull the band to your side. You can bend your elbows a bit. You want to focus on your shoulder pulling the band and not your elbow and forearms performing the movement. So focus more on your shoulders. Lower to starting position and repeat.

 

After completing one set (right arm) of the lateral raise, move to the next exercise before completing another set (left arm) of the lateral raise

Plank shoulder touch x 12 alternating

home shoulder workout
Get on a low plank position ( you can also do this with a high plank on your hands), and make sure your core is engaged and your back is straight. Touch your left shoulder with your right hand, and your right shoulder with your left hand. Alternate until you complete the amount of repetitions. Make sure you are not rushing in this exercise and focus on your form.

 

Side raises (left) x 8 (controlled on the way down)

Plank shoulder touch x 12 alternating

After you complete this workout, it would be a great idea to stretch your shoulders and your chest.  Your shoulders are going to be sore the next day, be prepared 🙂

If you want to include some push up variations into your shoulder workouts, checkout my 9 push up routine post.

Record how long it took you to complete all 3 rounds and let me know in the comments area below. Aim to complete the workout as fast as possible (without sacrificing your form)


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