7 Weight-Free Shoulder Exercises (Plus 1 Bonus For Improved Shoulder Health)

Introduction

Lifting heavy weights at the gym isn’t the only way to build a strong back. In fact, bodyweight fitness is one of the most efficient methods to strengthen the build back strength, flexibility, and stability, all while minimizing the risk of injury. It doesn’t matter if you are a beginner or an advanced athlete, there are bodyweight exercise variations for everyone.

The shoulders are made up of several muscles, including the deltoids, rotator cuff, and trapezius. These muscles work together to allow for a wide range of movements, from overhead presses to rotations.

The deltoids are the largest muscle group that is made up of 3 sets of fibers that each aid in moving the shoulder in a different direction: the front (anterior), side (intermediate), and rear (posterior) delts, each moving the arm in the direction specified by their name. Supporting them is the rotator cuff, which is made up of 4 muscles. This group of muscles is important not only for movement but the stability of the shoulder joint.

Benefits of Training the Shoulders:

• Improved shoulder stability

• Increased range of motion

• Improved posture

• Reduced risk of injury

• Enhanced athletic performance

Table Of Contents:

1. Shoulder Press with Bands

2. Front Lateral Raises with Bands

3. Side Lateral Raises with Bands

4. Rear Delt Flys with Bands

5. Pike Press

6. Handstand Press

7. Dips

8. Bonus: Deadhangs

9. Tips

10. What's Next

Shoulder Press with Bands

How to do them:

1. Secure the bands to the SoloStrength Training Station.

2. Hold the handles of the band with both hands, with your palms facing forward and your elbows bent.

3. Raise your arms up to the side until they are in line with your shoulders, keeping your elbows bent.

4. Press the band overhead, straightening your arms and engaging your shoulder muscles.

5. Slowly lower the band back to starting position, controlling the resistance and maintaining good form.

To increase the difficulty, use thicker/tougher resistance bands.

Front Lateral Raises with Bands

How to do them:

1. Secure the bands to the SoloStrength Training Station.

2. Hold the handles of the band with both hands, with your palms facing backward, your arms straight, and your body facing away from the point of attachment.

3. Raise your arms forward side until your hands are at shoulder height, keeping your elbows straight.

4. Pause, then gently lower your arms to your sides.

5. Repeat.

To increase the difficulty, use thicker/tougher resistance bands.

Side Lateral Raises with Bands

How to do them:

1. Secure the bands to the SoloStrength Training Station.

2. Hold the handles of the band with both hands, with your palms facing inward, your arms straight, and your body facing the point of attachment.

3. Raise your arms sideway side until your hands are at shoulder height, keeping your elbows straight.

4. Pause, then gently lower your arms to your sides.

5. Repeat.

To increase the difficulty, use thicker/tougher resistance bands.

Rear Delt Flys with Bands

How to do them:

1. Secure the bands to the SoloStrength Training Station.

2. Hold the handles of the band with both hands, palms inward, bent over at the hips and facing down.

3. The band's point of attachment should be to your side.

4. Raise the arm further from the point of attachment to your side at shoulder height, keeping your elbows straight.

5. Pause, then relax back down.

To increase the difficulty, use thicker/tougher resistance bands.

Pike Press

How to do them:

1. Begin in a downward-facing dog position, with your feet hip-width apart, your hips high in the air, and hands shoulder-width apart on the SoloStrength Training Station bar set to the lowest position.

2. Keeping your hands in place, walk your feet forward towards your hands until your body forms an inverted V shape.

3. Lower your head towards the floor by bending your arms, keeping your legs straight, and stop when your head is just above the bar.

4. Push through your hands, using your shoulder and core muscles, and return to the inverted V shape.

Handstand Press

How to do them:

1. Set the SoloStrength Training Station bar at face level.

2. Start in a downward-facing dog position, with your hands shoulder-width apart on the floor, your feet hip-width apart, and your hips high in the air.

3. Kick up one leg towards the ceiling, following with the other, until you reach a handstand position with your body perpendicular to the floor.

4. Use the SoloStrength bar to assist with balance.

5. Lower your head towards the floor by bending at the elbows.

6. Push through your hands, using your shoulders and triceps, to lift your head back up towards the ceiling.

This is a more advanced exercise, that requires a lot of strength and balance. Try this once Pike Presses have become easy.

Dips

How to do them:

1. Begin by facing the Solo Strength Training Station with an Attached Dip Bar above hip level and placing your hands on the parallel bars, with your palms facing down and fingers pointing forward.

2. Support your weight on your arms and straighten your arms to lift your body off the ground, keeping your legs together and straight.

3. Slowly lower your body by bending your elbows, lowering yourself towards the ground until your arms form a 90-degree angle.

4. Push yourself back up to the starting position by extending your arms, keeping your body straight and your core engaged.

For an easier variant, lower the height of the dip bar so that you can assist with your feet.

Bonus: Deadhangs

How to do them:

1. Set the SoloStrength Training Station bar height to the maximum.

2. Grip the bar and hang for 30 seconds, or as long as you can manage.

3. Repeat, if possible.

This exercise will test your grip strength, but there is an underappreciated benefit. It aids in shoulder joint remodeling improving shoulder health. Those with joint issues should consult a clinician before attempting, but this has been shown to improve many shoulder problems.

Tips

1. Intensity is what matters. The body responds best to high-intensity exercise. This means training at or near muscular failure, but doing so in a controlled manner to avoid injury. This is critical to serving as a growth stimulus. It also means you cannot work out as long, just like no one can sprint for a mile. Often, an intense 30 minute session is enough.

2. Recovery takes time. Many think once the soreness is gone, they are good to go for another workout. They forget that first muscle must recover back to baseline and THEN grow stronger. It does not happen at the same time. Take time to experiment what works for you. For most, it means reducing frequency of workouts from every day to every 3 days. Find out what works for you.

3. Make a program. Make a workout plan ensuring you hit each muscle group, and split it as you see fit. There are many split examples, such as Upper/Lower and Push/Pull/Legs. Pick a program that works for you and select the appropriate exercises and frequency. Then stick to that plan for 2-3 months. You will see results.

4. Vary your mind-muscle focus. When performing an exercise, it's common to recruit multiple muscle groups. You may notice one of them lacking. Put your focus and awareness in that muscle group as you perform the reps. You will notice over time that it gets better engagement if you do this.

5. Use deload periods. Workout programs that involve high-intensity exercise are extremely demanding on the body. You may notice your workouts no longer have that same spark that you previously had. Give your body a break with a deload, where you performing lighter exercise for a period of 1-4 weeks, as needed. Once you resume an intense workout program, you will notice dramatically higher energy levels.

What’s Next?

Bodyweight chest exercises are a great way to build upper body strength, improve muscle definition, and enhance overall upper body development. Whether you're a beginner or an advanced fitness enthusiast, incorporating these exercises into your workout routine can help you achieve your fitness goals and improve your overall performance.

We hope you found these exercises helpful and are ready to take your training to the next level. In our next article, we'll be focusing on Arm Exercises, so stay tuned for more tips and techniques to help you build a strong, healthy, and well-rounded physique.

• View more SoloStrength SpeedFit® Training Here.

Or navigate to other articles in this series:

1. Glutes

2. Calves & Anterior Tibs

3. Quads & Adductors

4. Hamstrings

5. Abs

6. Back

7. Chest

8. Shoulders

9. Arms

Posted: February 15, 2023

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