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3 Easy But Effective Shoulder Exercises You Can Do At Home

September 19, 2017

Shoulder Exercises

Far too often folks who are looking to bulk up their shoulders tend to do 2 or 3 usual moves at the gym and think that is more than enough for their shoulders to build mass.

The truth is, however, that overhead presses and single-joint dumbbell moves are indeed great and needed, but are usually not enough.

In order to help you build your shoulder muscles properly, we’ve assembled these 3 easy-to-do and yet quite effective exercise that can help you bulk up those shoulders at home.

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1. Rocking In The Plank

You begin in the plank position.

Your body is parallel to the ground and your hands are directly underneath your shoulder joint. Slightly pinch together your shoulder blades so your upper back stays straight. Move your body away from your hands (keeping the plank position) and slide 6 to 8 inches backwards.

Pull your body back to the starting position and repeat this movement 15 times. Gradually, add more repetitions and series.

2. Elevated Push-Up

For this one we are going to use the stairs.

Facing away from the stairs, go into the push-up position with your feet on the first step. Do a solid and controlled push-up without sagging in the lower back and upper back curve. Keep your abdominals active, and make sure you don’t lock your elbows.

Do 10 push-ups in 1 series.

The idea is to work your way up the stairs gradually as the days go by and your shoulders become stronger. Also, add more series if possible.

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3. Handstand With Support

NOTE: Handstands can be scary for some people since we are not normally used to hanging up-side-down. It can also be dangerous to go into the handstand without proper preparation, especially if you have never done it before.

Start from “baby crawl” position: Turn away from the wall and climb your feet up against it. Put your weight into your hands. Extend your feet to the ceiling, leaning your feet on the wall, pushing up with your hands from the floor, without dropping your weight. Make sure you extend the whole body upwards.

You want to stay longer in the position instead of making too many repetitions, as you might get dizzy.

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