Your shoulder muscles play a key role in your workout. Most of the exercises that you do involve these muscles for balancing the movement. Building your shoulder muscles will enhance your physique and help you in your daily actions. With muscular shoulders and back muscles, you can achieve a V tapered body. Your shoulder muscles have many benefits but the problem that occurs is the time to build them.
We all have a very busy lifestyle so taking out time to go to a gym is very difficult. We all know that it takes more than 45 minutes to exercise at the gym. If you work in a very tight schedule then spending both money and time on the gym is not worth it. I’m not saying that a gym is a bad place but for people who don’t get the time.
The only solution that exists to this problem is home workouts. Your home is the place where you spend most of your time so doing exercises is very comfortable. Home workouts not only train your muscles but also saves you both time and money. The effectiveness of home workouts depends on the exercises and techniques with which you perform them.
I have made a workout plan with the best shoulder exercises to help you to build strong shoulder muscles. But before pumping your muscles let’s learn about the structure of your shoulders.
Your shoulders are made up of many muscle fibers. These fibers help in the movement and different functions of your shoulders. The largest muscle among them is the deltoid.
The deltoid is a large triangular muscle that gives your shoulders a round shape. It is made up of three muscle heads, the anterior (front), lateral (middle), and posterior (back) deltoid. These muscles are supported by rotator cuff muscles. The rotator cuff is made of four muscle fibers, the teres minor, subscapularis, supraspinatus, infraspinatus. The movement of your shoulders is managed by deltoid and the movement is stabilized by rotator cuff muscles.
Building shoulder muscles at home are very easy and comfortable only if you’re workout plan involves the best exercises. The workout that I have created for you has four shoulder exercises. Unlike weight training exercises like the Arnold press, these exercises can be performed anywhere as they don’t require any equipment. To fully perform this workout only 15 minutes are required making it time-saving and in return giving you strong shoulders.
1) Arm Circles
The arm circle is a very easy exercise that is famous for warming up your shoulder muscles. This move doesn’t include any dynamic technique, making it accessible to everyone. I have listed this exercise in the first position to wake up your shoulder muscles. In beginning, this exercise feels quite easy but as you go higher in reps it starts to build tension in your shoulders. This helps in increasing muscle growth and agility of your muscles. Performing this exercise with high reps can help you in burning calories which results in muscle tone. Arm circles can be performed anywhere while doing your daily activities. This exercise not only targets your shoulders but also your chest and back muscles for balancing the movement.
- The technique is very accessible
- It can be performed anywhere
- Helps in toning of your shoulders
- Best shoulder warm-up exercise
- Improves flexibility of your joints
Step by Step Instructions
- Start this exercise by standing straight on the ground with your feet hip-width apart. Lift your arms at the level of your shoulders. Extend your arms in the lateral direction parallel to the ground.
- Rotate your shoulder joint by moving your arms in a clockwise circular motion. Keep increasing the size of the circle till you feel the tension in your shoulder muscles. You can increase the speed of the motion according to your comfort.
- Breathing is important during the movement of this exercise to supply oxygen to your targeted muscle groups. Keep your shoulders down for better muscle growth.
- Do 3 sets of this exercise for 1 minute and keep increasing the time to challenge your strength.
2) Pike Push Ups
The pike pushup is a variation of the standard pushup exercise. This move primarily targets your shoulder muscles. The effectiveness of this exercise depends upon your form. Think of this exercise as the push-up for your shoulder muscles. The pike push-up also builds your confidence to perform a handstand or handstand push-up. This move is a great compound exercise as it is supported by your overall body muscles. It also works as a stepping stone to perform difficult exercises like handstand, shoulder press, and other weight lifting exercises. Performing this exercise with proper form and high reps improves your core stability and tones your shoulder muscles.
- Builds strength in your shoulder muscles
- It works for your overall body muscles
- Increases stability of your core
- Can be performed at home or nearby park
- It trains your body before performing a handstand
Step By Step Instructions
- Start this move by getting into a push-up position on the ground. Place your hands shoulder-width apart and feet hip-width apart. Activate your core with your back straight.
- Lift your hips and lower back until your body forms an inverted V shape. Keep your arms and legs on the ground while lifting your body. This is the main starting point of this exercise.
- Start to bend your elbows till your head is closer to the ground. Hold and then push into your palms to lift your body back to the start. Breathe in while bending your elbows and breathe out while lifting your body to the starting position.
- This is one repetition of the pike push-up exercise. Perform 3-4 sets of 10-12 reps. You can increase the repetitions according to your fitness level.
3) Shoulder Taps
The shoulder tap is a variation of the traditional plank exercise that targets your core and shoulder muscles. This exercise is more functional than planks as your body is doing some movement. The muscles that are primarily involved in this move are the deltoids, triceps, core, lower back, glutes, and quads. You need a good plank form to properly perform this exercise. Shoulder taps challenge the strength of your arms and core as in each rep your body is balanced on one hand at a time. Beginners should first improve their form and strength with traditional planks before doing this dynamic variation. Just like plank this exercise also improves your posture, flexibility and reduces back pain. This exercise can be performed before or after an intense shoulder workout. During this move, you also develop your agility as you’re balancing your body and doing some dynamic movement.
- Improves your stamina
- Effective shoulder exercise without equipment
- Improves your balance as your body stands on one hand
- Helps in reducing back pain and improves your posture
- It’s great for pumping your muscles before an intense workout
Step By Step Instructions
- Start this move by getting into a plank position with your back straight and hands shoulder-width apart. Balance your body on your toes with feet hip-width apart.
- Activate your core, lift your left hand towards your right shoulder, and tap on it. Breathe in while lifting your left hand.
- Lower your left hand back to the ground. Breathe out while bringing your hand back to the start. perform the same step with your other hand.
- This is one repetition of the shoulder taps. Perform 3 sets of 12-15 repetitions. Don’t lift your body towards the balancing hand as it can injure your shoulder muscles.
4) Front Plank Reach
The front plank reach is a variation of the standard plank exercise that target’s your core and shoulder muscles. This move challenges your balance and stability. This exercise is similar to shoulder taps as you have to balance your body on one hand and stretch the other in front. According to the studies, performing any type of plank exercise can help you to build strength and endurance in the target muscle groups. The front plank reach is also a great functional exercise for your abdominal muscles as they stabilize the movement. This exercise do the role of both isometric and functional exercise at the same time. Doing this exercise for 1 minute will burn more than 25 calories.
- It increases your metabolism
- Develops agility in your core and shoulders
- It keeps your spine straight therefore reducing back pain and improving posture
- Burns large amount of calories
- Can be performed at home as no equipment is required
Step By Step Instructions
- Start this move by getting into a plank position. Place your hands shoulder-width apart and feet hip-width apart.
- Brace your core and look in front. Raise your left hand in front parallel to the ground and balance your body on the other hand. Breathe in as you lift your left hand from the ground.
- Hold your hand in the air and then lower it back to the ground. Breathe out as you lower your hand. Do the same steps with your other hand to complete one rep.
- This is one repetition of the front plank reach exercise. Perform 3 sets of 12-15 repetitions for effective muscle growth.