Build Powerful Shoulders at Home: The Bodyweight Guide

Primary Target Area

Anterior Deltoid, Triceps Brachii (Lateral and Medial Heads), Serratus Anterior, Upper Pectoralis Major, Trapezius (Middle and Lower)

How to Perform

1. Start in a high plank position, then walk your feet toward your hands while lifting your hips until your body forms an inverted 'V' shape with straight legs and arms.
2. Lower the crown of your head toward the floor at a point slightly in front of your hands, creating a tripod shape with your palms and head while keeping elbows tucked at a 45-degree angle.
3. Pause briefly at the bottom of the movement when your head is just above the floor, maintaining tension in the shoulders and a neutral spine.
4. Drive through your palms to push your body diagonally back and up until your elbows are locked out and you have returned to the starting inverted 'V' position.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy and shoulder endurance. For strength development, elevate the feet on a bench and perform 5-8 controlled reps.

Primary Target Area

Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Pectoralis Major (Clavicular Head), Trapezius (Upper and Middle), Serratus Anterior, Core (Rectus Abdominis)

How to Perform

1. Step 1: Kick up into a handstand against a wall or freestanding, placing hands slightly wider than shoulder-width with fingers spread and the core braced in a hollow-body position.
2. Step 2: From the bottom of the movement, press explosively through the palms to extend the elbows, driving the body upward until the arms are fully locked out.
3. Step 3: At the top of the press, shrug the shoulders toward the ears and push the head through the arms to achieve a stacked, vertical alignment.
4. Step 4: Lower the body with control by bending the elbows and allowing the head to move slightly forward of the hands, forming a tripod shape, until the crown of the head touches the floor.

Recommended Sets & Reps

3-5 sets of 5-8 reps for strength and skill proficiency. For hypertrophy and muscular endurance, aim for 3-4 sets of 10-12 reps using a wall for stability.

Primary Target Area

Anterior Deltoid, Medial Deltoid, Triceps Brachii, Upper Pectoralis Major (Clavicular Head), Serratus Anterior, Trapezius (Upper and Middle)

How to Perform

1. Step 1: Begin in a high plank position, then walk your feet toward your hands while keeping your legs straight and hips high until your body forms an inverted 'V' or pike shape.
2. Step 2: Slowly lower your head toward the ground by bending your elbows diagonally back, aiming for a point on the floor slightly in front of your hands to create a tripod shape.
3. Step 3: Pause for a split second at the bottom of the movement when your head is just above the floor, ensuring your core is braced and shoulders are stable.
4. Step 4: Press forcefully through your palms to extend your elbows and return to the starting pike position, focusing on pushing your hips back and up.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy and muscular endurance. To prioritize strength, elevate the feet on a bench and perform 5-8 reps with a controlled tempo.