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Top 11 Shoulder Workouts Without Equipment to Perform Anywhere

Top 11 Shoulder Workouts Without Equipment to Perform Anywhere

Hey, fitness fanatics. Are you tired of traditional shoulder workouts with fancy equipment? Want to mix it up and build those boulder shoulders without the hassle?

Well, you've come to the right place. In this blog, we're giving you the rundown on the top 11 shoulder workouts that don't require a single piece of equipment. You can do these workouts anywhere, anytime, without excuses.

So, grab a mat, get ready to sweat, and let's build those shoulders that'll turn heads.

1. Shoulder Tap

Shoulder Tap

Let's get started with the first shoulder workout on the list - The Shoulder Tap.

This move is not only simple, but it's also a beneficial warm-up. To start, stand with your feet hip-width apart. Then, tap one hand on the opposite shoulder as quickly as possible. Make sure you're using those shoulders and not your neck. Keep tapping back and forth for 30-60 seconds.

Are you feeling the burn already? Great. Keep it going for a full minute or two. This shoulder tap will get your blood pumping and those shoulders ready for the rest of the workout.

Don't let the simplicity of this movement fool you. It's a killer warm-up that'll get your heart racing and those shoulders working in no time. Plus, it's good to warm your body up and prepare for the rest of the workout.

So, get those arms moving, and let's get to tapping. This is just the start of our shoulder workout journey, and trust us, you won't want to stop.

2. Push-Up Plus

Shoulder Tap

Up next, we've got the Push-Up Plus - a classic move that's been given a little twist. This workout is perfect for those who want to target not only their shoulders but their chest and triceps too.

Get into a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Then, lower yourself down until your chest is an inch from the ground.

But here's the twist - as you push yourself back up, rotate your body so that one hand reaches up towards the ceiling, then switch sides. Keep switching sides for each rep, adding extra energy to your push-ups.

This workout may seem simple, but trust us, you'll feel the burn in no time. Your shoulders, chest, and triceps will all work together, making this move a triple threat. Put the Push-Up-Plus to the test and push yourself to the limit. Your arms will thank you later.

3. Inchworm

Shoulder Tap

Next up, we've got the Inchworm - a fun and unique move that your shoulders will love. For those looking to target their shoulders, this workout is for you.

To perform, stand with your feet hip-width apart and your arms hanging at your sides. Walk your hands back towards your feet, then stand up straight. That's one rep. Then, bend over and walk your hands out until you're in a push-up position.

Sounds easy enough. But don't let the simplicity of this movement fool you. Your shoulders will work hard to keep you balanced and stable as you inch forward and back. Just make sure you keep your balance and stay steady, and you'll be sure to nail this workout in no time.

4. Shoulder Circles

Shoulder Circles

Are you ready to add some shoulder-strengthening fun to your workout regimen? Then get ready to start making some shoulder circles. It is simple yet effective and can be done anywhere without equipment.

Stand tall with your arms extended to the sides to perform shoulder circles, like a plane's wings. Slowly make significant, circular movements with your arms, forward and backward. Make sure to keep your actions smooth and controlled. And remember, keep your shoulders relaxed and loose, not tight and tense.

If you want to add a little extra challenge, try making smaller circles or switching up the direction of the circles. Shoulder circles are beneficial to get the blood flowing and warm up your shoulder muscles before a more intense workout. Plus, they're a fantastic stress reliever.

5. Shoulder Shuffle

Shoulder Shuffle

Now it's time for the Shoulder Shuffle. This workout is like the dance of the shoulders. With this move, you can work those shoulders to the beat of your drum.

To start, stand with your feet shoulder-width apart and your arms hanging by your sides. Start moving your arms up and down like you're conducting an imaginary symphony. Make sure your movements are smooth and fluid - no sharp, jerky movements here.

As you continue the shoulder shuffle, you'll start feeling a subtle burn in your shoulders. And that's a good thing. It means you're working those muscles and giving them the attention they deserve.

Whether at home, at work, or on the go, it is a fun way to keep your shoulders strong and healthy. So, if you're looking for a quick and easy shoulder workout that you can do anywhere, the shoulder shuffle is the way to go.

6. Triceps Dip

Triceps Dip

It is an effective way to work those triceps and give them a good workout. Start by finding a sturdy surface like a bench or chair. Place your hands on the edge, with your fingers facing forward. Lower your body down toward the ground, keep your arms straight, and push yourself back. Repeat for 10-15 reps.

This move is excellent for those who want to target their triceps and build upper arm strength. And the best part? You can do it anywhere, whether at home, at the park, or even in a hotel room.

So, give your triceps a workout they will remember with the Triceps Dip. Just be sure to keep your movements smooth and controlled, and avoid any awkward or jerky motions. Let's start dipping now.

7. Y Raise

Y Raise

Get ready to pump up those shoulders with the Y Raise. It is a gem for toning those deltoids and giving you that broad, firm look. You don't need any equipment, just your body weight and some determination.

Start by standing tall, arms by your sides. Don't lock your arms, but keep them straight. With a quick burst of energy, lift both arms to form a Y shape.

Mixing things up and adding a challenge is fun. If daring, add a little flair by twisting at the waist as you lift your arms. Don't rush the movement; keep control, and feel those shoulders working. And remember, slow and steady wins the race.

The Y Raise is a fantastic addition to your shoulder workout routine. It's a no-brainer for anyone looking to bulk up those shoulders without equipment. Give it a shot and see the results for yourself.

8. Wall Push-Up

Wall Push-Up

Wall push-ups are the perfect way to bring your shoulder workout to the next level without leaving your house. All you need is a wall, and you're good to go.

This simple move targets your shoulders, chest, and triceps. To get started, stand about an arm's length away from a wall and place your hands on it, shoulder-width apart.

Lean into the wall, keeping your body straight and your legs extended behind you. From here, bend your elbows and lower your body towards the wall until your nose almost touches it.

Then, push back, keeping your body straight the whole time. Repeat this move for 10-15 reps, feeling your shoulders and chest getting more robust with each rep. Trust us, and your shoulders will thank you for adding wall push-ups in your routine.

9. Pike Push-Up

Pike Push-Up

If you want to take your shoulder workouts to the next level, look no further than the Pike Push-Up. This challenging exercise targets your shoulders and triceps like no other. And the best part? No equipment is necessary.

To get started:

  1. Begin in a high plank position, with your hands on the ground and your feet on a sturdy surface, like a bench or a step.
  2. Keep your core tight and engage your glutes.
  3. From here, lower your head towards the ground and then push back up, straightening your arms.

This move may seem simple at first, but be aware. It's an absolute burner that will have your shoulders to get the desired strength. Remember to keep your form in check; you'll be reaping the benefits in no time.

Getting your shoulder game to the next level is as simple as doing a Pike Push-Up. Just grab a bench or step, and get ready to enjoy the perks. It's a simple yet effective exercise you can do anywhere, anytime.

10. Plank Walk-Out

Plank Walk-Out

The Plank Walk-Out is an excellent exercise for your shoulders and core, and the best part is that you don't need any equipment to get it done. This workout is all about balance, control, and stability.

It's like a slow-motion push-up, where you start in a plank position, walk your hands out as far as you can, hold for a beat, and then walk your hands back in.

Get into a plank position with your hands placed shoulder-width apart. Slowly walk your hands out, keeping your body straight and your core tight. Go as far as you can without breaking form. Hold for a beat, then start walking your hands back in. Maintain a straight posture throughout several repetitions.

The Plank Walk-Out will challenge your shoulder stability, work your core, and give your arms a little burn. This is an excellent option for a quick and effective shoulder workout, whether at home, in the park, or on the road. It's a fun and effective exercise that's perfect for those days when you can't get to the gym.

11. Superman


The final workout on our list of the top 11 shoulder workouts without equipment is the "Superman." If you want to feel like a superhero, this one's for you. This exercise targets the upper back muscles and shoulders, giving you a full-body workout that makes you feel like you can conquer the world.

To do the Superman:

  1. You should lie on your stomach by extending your arms and legs.
  2. Slowly lift your arms, legs, and chest as if you're flying.
  3. Wait for a while and release.
  4. Repeat this motion for a set of 10-12 repetitions.

This move might seem simple, but be aware. Superman is a challenging exercise that'll test your strength and stability. It's useful to finish off your workout and leave you feeling like a true superhero.

And there you have it, these 11 shoulder workouts without equipment can be done anywhere and anytime, making them the perfect solution for those who are short on time, space, or equipment

12. FAQs

12.1. How Can I Have Wider Shoulders Without Weights?

You can do bodyweight exercises such as push-ups, pull-ups, and pike push-ups to help widen your shoulders without weights. Incorporate them into your routine to strengthen and build shoulder muscles.

12.2. How Can You Do Shoulder Exercises Without Weights?

You can do bodyweight exercises such as push-ups, planks, and dips to target your shoulders without weights

12.3. What is the Downside of Not Doing Shoulder Workouts?

Not doing shoulder exercises can lead to weakness, limited range of motion, and potential injury.

12.4. Is It Even Possible To Get Wider Shoulders?

Yes, getting wider shoulders through bodyweight exercises, resistance band workouts, and proper nutrition is possible.

12.5. How to Get Big Shoulders Without Doing the Bench Press?

Try doing bodyweight exercises such as push-ups, pull-ups, dips, and shoulder presses to strengthen and build your shoulders without needing weights.

12. Conclusion

You've made it to the end of this workout extravaganza. From the Shoulder Tap to the Superman, we've discussed all the bases of a killer shoulder workout. And the best part? No equipment is needed.

Whether you're traveling, stuck at home, or don't want to head to the gym, these exercises will keep your shoulders strong and defined. So, why not something useful for your shoulders? Happy lifting.

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