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Home Shoulder Workout Advanced

April 28, 2020 | 0 Comments
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Bodyweight Shoulder Workout… lets build some boulders!

When we look at training shoulders using just our bodyweight as resistance with the right knowledge and ‘database’ of exercise variations, it’s just a matter of selecting which movements you are going to utilise and creating your workout from that just like you would in the gym!

For an entire encyclopedia of bodyweight shoulder exercises check out our ‘In The House’ video series and make sure you watch the video before continuing on…

Have you watched the video? You have? Perfect! We will be pulling on the information to help structure a shoulder workout.

At Home Shoulder Workout Exercises | In The House With Team MassiveJoes

What Will You Need:

Yourself (bodyweight)

TMJ Apparel Resistance Bands (you will need them for this workout)

A bench/ chair/ something sturdy at knee height

Work Time: 

Each sets working time will be dependant on the reps you can achieve

Rest Time: 

Between 45 – 60 seconds between each set

Between 2 – 3 minutes between each exercise

Exercise 1: Resistance Band Upright Row

Grab those bands because we are straight into a major shoulder movement here! Banded upright rows are an incredibly valuable exercise with the increasing tension at the hardest part of the movement. They. Are. Great. We really want to keep the form on point here, thinking about those elbows coming up and out to get that contraction through the delts!

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Set 2: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the shoulder. Always making sure you keep that form tidy. *Do NOT go to complete failure!

Set 3: Just like Set 2 but we want you to get 3 less reps. If you got 15 reps for Set 2, then you are going to complete 12 reps for Set 3.

Sets 4 & 5: Just like Set 3, you will take 3 reps OFF what you were able to get from the previous set (Set 3). And then repeat the same for Set 5 as well.

Exercise 2: Resistance Band Rear Delt Flyes

Let’s get into those Rear Delts now! Be sure to go back over this exercise in the ‘In The House’ video to ensure you get the setup correct. Make sure you get that full range of motion with the band tension staying throughout the entire movement. Keep those elbows high and pinky fingers up!

Set 1: Taking note of where you grab the resistance band you are going to perform a set to failure. Making sure you count the number of reps you get.

Set 2 – 5: You are going to complete 4 more sets of Banded Rear Delt Flyes getting the same number of reps you got in the first set. If you reach failure before you get the reps you got in the first set, drop the arms but keep grip on the band, shake out your arms and get them back up and go until you get those reps down. Then have your rest and go for Set 3, 4 & 5!

Exercise 3: Handstand Push Ups

Oh yes, now we get to the REAL good stuff! Handstand Push Ups are an amazing bodyweight exercise to target the front delts. If you think about it, it’s the closest thing to mimicking overhead press. You’ve got two options here, you can choose the supported version as demonstrated by Joe in the ‘In The House’ video OR… if you can, you can go full CrossFit on us and perform full Handstand Push Ups against a wall. This is where you will need that bench or knee height sturdy object.

Set 1: Warm Up Set. Use this as a chance to get a feel for the movement. Ensuring you keep those hips as high as you can, draw in that core and tuck that head between the shoulders. Don’t go to failure, just get a feel for the movement.

Set 2: Working Set. This is the money set, we want you to go to complete failure and get as many Handstand Push Up reps as possible here! This will burn… but that is also why you are here! Make sure to take note of how many you get

Sets 3 – 5: You are going to complete 3 more sets of these getting the same number of reps you got in the working set. If you reach failure before you get the reps you got in the first set, drop down, shake out your arms and get back in there and go until you get those reps down. Then have you rest and go for Set 4 & 5!

Exercise 4: Resistance Band Front Raise ss/w Resistance Band Shrugs

Oh yes, you read correctly. Front Raises into Shrugs for this combo and you are going to feel it. Try to take note of how you stand on your resistance band to ensure you keep the same tension for each set. The last thing you want to do is make it harder for yourself. Completing our Front Raises first until we cannot get our hands to shoulder height and then with a quick readjustment of the grip, straight into those shrugs. Really allow the shoulders to drop and then pull those guys to high you tough the bottom of your ears!

Sets 1 – 4: Working Sets. It’s simple, go until you can’t get the hands to shoulder height and then readjust your grip on the bands for your shrugs and go until you reach the same number of reps for the front raises. Each set you will match the number reps you got performing your front raises with your shrugs Do NOT let go off the bands until you finish the same number of shrugs as you got for front raises!

Exercise 5: Banded Lateral Raise ss/w Bodyweight Lateral Pulses

Last combo coming in hot! This will be a true single side burnout exercise, back to back with absolutely minimal rest between sets because one side will always be working. Ensure you do start with your weaker side each set. First, we jump into our Resistance Band Lateral Raises, taking these to failure, let go of the band and then straight into those pulse until you just cannot hold the arm out at shoulder heigh anymore… drop that arm down and jump straight into working the stronger side of the body in the exact same way and hitting the exact same number of Banded reps. The pulse reps don’t have to match from side to side.

Once you finish working both sides of the body… we are jumping straight back into working the weaker side for Round 2, yep, no rest, that side got to rest while the other worked!

Sets 1 – 4: Exactly how we just explained it above. Working the weaker side of the body first with the Banded Lateral Raises and then burning it out with those Lateral Pulses. Then straight into the stronger side for both parts… and then straight into that weaker side… and just keep going until both sides work 4 times over!

Exercise 6: Isometric Lateral Raise Hold

Here we go, the last combo coming in strong… well as strong as you can be by now. Time to find that door frame you got ready… that’s a joke, you just need a door frame OR a study wall surface. Ideally, with a door frame we will be able to work both sides of the body together, if you don’t have a door frame and only a single wall then please ensure you work both sides of the body equally.

Sets 1 – 4: Here we go. The finisher exercise! 4 sets of pyramiding up in hold time each ‘rep’. Standing in between your door frame, raise your arms until you hands press up against the sides of the frame. Increase the pressure as if you are trying to perform a lateral raise and hold for 5 seconds. Then relax for 5 seconds. The take up the pressure for a 10 second hold, then rest for 5 seconds. Go again for 15 seconds, then rest for 5 seconds. You will keep increasing the hold time by 5 seconds BUT keeping that short 5 second rest between each rep. Once you cant hold for the required amount of time, that is Set 1 done and you can rest before jumping into Set 2, 3 & 4!

There you have it guys! A Shoulder Workout using NOTHING but your Bodyweight & TMJ Apparel Resistance Bands. If you give this workout a try be sure to film yourself giving it a crack and tag @MassiveJoes on Instagram so we can show the world you crushing your In The House Workout! 

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