Bodyweight · Shoulders
There are 4 bodyweight exercises for the shoulders here: all compound movements, beginner to intermediate level. Good places to start: Jumping Jacks and Punch And Kick. By level: 2 beginner and 2 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Intermediate compound bodyweight exercise for the shoulders, also working the chest, forearms and traps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
