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Home Shoulder Workout Beginner

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)

A door frame or sturdy wall surface

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: Pike Push Ups

Oh yes, we are jumping straight into a ripper right here! Pike 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 without going into a full handstand.

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 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 Pike 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 2: Lateral Pulses ss/w Rear Delt Pulses

Now that your shoulders are burning… and they should be! Let’s throw in some pre-fatiguing burn in those delts! Today’s combo more is simple; Lateral Pulses superset with Rear Delt Pulses. Be sure to go back throw the video to inspect the form on the two variations but it’s pretty straightforward. Palms facing down for the first part and then palms facing behind you for the second part. No rest in-between each superset, just change that palm position and get straight into them.

Sets 1 – 4: Working Sets. It’s simple, go until the burn is too much to handle for your side delts (palms down) and then flip the hands (palms facing behind you) and just go until you reach the same number of reps for the first part, now for your rear delts. Each set you will match the number reps you got performing your lateral pulses with your rear delt pulses. Do NOT let those arms drop until you have finished both variations of pulses for each set.

Exercise 3: Plank Lateral Raise

This one is a killer side delt exercise, like really! Starting in that plank position with our chest facing towards the floor we then rotate, bringing our left arm off the floor turning our body and chest now to the left and squeezing that contracting through our right shoulder. It’s surprising how much this exercise mimics a lateral raise movement.

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. Ensure you start on your weaker side first, complete all reps on the one side and then complete the same reps on the other side to keep things equal.

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 starting on that weaker side until you feel that burn come through the shoulder. Always making sure you keep that form tidy. Coming up all the way and opening that chest to the side. Once you have finished on the weaker side, match those reps on your stronger side. *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 4: Isometric Lateral Raise Hold

Here we go, the last exercise 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. 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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