5 Best Shoulder Exercises for Strength & Mass - Bodyweight Only

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what's up caddy fam it's michael here

today i'm going to show you

one of my favorite shoulder workouts to

get strong

and bigger shoulders i'm going to show

you my five top five exercises

to build shoulders so let's get this

workout started

[Music]

all right guys so to build strong and

bigger shoulders

it's really important that you use the

most effective exercises within

body weight training because we're

training with our own body weight we

can't use

weights and so therefore we have several

exercises that

like simulates the same kind of

movements that you might know from the

gym

but today we're just going to use our

own body weight to get

stronger and bigger shoulders so the

shoulder consists of three different

components

the front delt the side delts and the

rear delts so we're going to train each

of this muscle group

with this shoulder workout so when

building

stronger and bigger shoulders it's

really important that you work in a

good rep range so you want to work

between 8

to 15 repetitions and if you can do an

exercise

for example for 15 repetitions then you

can move on to the next progression

that's how it works with body weight

training so you still get the right

training stimulants to build

bigger shoulders and also it's really

important that you train your shoulders

at least

two times per week to get the most

training results

to build stronger shoulders so let's

give you my experience with training

shoulders

so when i started with calisthenics with

bodyweight training

my shoulders were actually my weakest

point because i didn't

target it so much on my shoulders when i

trained at the gym before

i mostly focus on getting a bigger chest

and also bigger arms because

that's what we want when when building

muscle mass in the beginning

so in the beginning of my calisthenics

journey i noticed that i lacked a lot of

shoulder strength because this was all

new for me

so there were a few exercises that

really helped me out and that also abled

me now

eventually to do hands and push-ups for

example but also do a planche

which requires a lot of shoulder

strength so today i'm going to show you

my

five favorite exercise to build stronger

shoulders so let's get started with the

very

first exercise while has push ups

alright guys so with the hands and push

up it's really important that you know

that there are basically two ways to do

the hazard push-up or the bike push-up

because you can do it like this like

forward or

press like like this which you maybe

know from the overhead press in the gym

and this also stimulates different

muscle groups so with this one we focus

a little bit more on the side delts

while doing like this we focus more on

the front delts so we're gonna do

both of these exercises in this shoulder

workout let's start off with

the first one like this the wall ends

and push-up

i'm gonna do it against the wall if this

one is too hard for you you can also

do a regression and do them like a

normal wall has a push-up or you can do

bike uh handsome push-ups all right so

let's get started with the first

exercise i'm gonna do 10 repetitions

so with this one like i said it's really

important

that you place your hands pretty wide

and that you move your head in between

your hands keep your body as straight as

possible let's go for 10 replays

[Music]

all right guys so here you have it first

exercise wall hasn't push up

i really feel this one in my side delts

really great exercise in my opinion the

best exercise for building

strong shoulders so now let's move on to

the second

exercise this is going to be like i said

the other variation of

the wellhead and push-up but i'm going

to do the elevated

pike push-up because you will notice

that pushing

like this is a little bit harder than

pushing

like this so let's get to the elevated

bike push-up

[Music]

so with this exercise i like to use

parallettes because with the parallax

you have

less stress on your wrist especially if

you need to move forward and that's

exactly what we need to do

with this variation with this elevated

pike push-up

so if this one is too hard you can also

do the regular

bike stand but make sure that you move

forward so it's really important to

bring your head forward

until like this point when you have like

a triangle because that's exactly what

you need with the hands and push-up as

well

so let's aim for eight repetitions on

this one

straight legs

[Music]

all right guys so here you have it

second exercise with this one

really important that you use full range

of motion when you go

up make sure to straighten out your arms

completely

and also go go down all the way with

your

head towards the floor all right guys so

that exercise was more focused on the

front delts now let's move on to the

third exercise

which is the rear delt fly focus on the

side delts and also

the rear delts the back side of your

shoulders

for this one we're gonna use rings you

might recognize this exercise from the

gym so you're gonna grab the rings

make sure to hang them pretty low grab

them until they reach your waistline

and from here straight arms and

if you want to make this exercise easier

you can

stick a step back but if you want to

make it harder

just walk a little bit forward like this

chest forward retract your scapula

straight arms and move to the side

you're gonna do 12 repetitions of this

one

[Music]

uh

all right so 12 repetitions i really

feel this in my rear delts

such a good exercise also really good to

work on your straight arm strength for

example for the back lever or the

planche

so now let's move on to the fourth

exercise this one is focused on the

front delts

also one of my favorite exercises to

strengthen

straight arm shoulder strength at the

front raise so for this one we're gonna

use

the rings again so

but now we're gonna grab the rings

like this move forward

bring the rings behind you make sure you

tilt your pelvis

so hips forward activate your glutes

and walk a little bit forward if you

want to make it easier you walk a little

bit backwards

walk forward stand on your toes and from

here

bring the rings towards your waistline

with straight arms

[Music]

all right so also 12 repetitions with

this one it's really important

keep your shoulders low and

focus on straight arms during the whole

exercise

this one is also really good for the

back lever because you're exactly in the

same position

as the back lever so now let's move on

to the very last exercise

for striking the shoulders so until now

we only did

dynamic exercises but we're gonna end

off this work with a static and

isometric

hold to really uh burn burn out the

shoulders and also to create more

stabilization

to work all the tiny muscles in your

shoulders so i'm gonna do

a handstand hold and with the isometric

holes for building muscle mass

you can see it like this two seconds

equals one repetition

so with building muscle mass we want to

be in a rep range between

8 to 15 repetitions so for statics that

would be

16 through 30 seconds so we're gonna do

an isometric hole that you can hold at

least

for 15 to 30 seconds so i'm gonna do the

hands and hold if you can do this you

can do the wall handstand for 30 seconds

if that's still too hard for you you can

also do a bike stand on the floor

so let's get this last exercise

[Music]

so for longer hands and holds i would

definitely advise you to use parallettes

because you can get some pain in your

wrist if you do

longer holds for like 20 to 30 seconds

so with the handset hold make sure to

keep straight arms also when you do it

on the on the wall

and really press your scapula away

don't bend your arms all right so let's

get

30 seconds

[Music]

and that's 30 seconds so i really felt

all my like the

tiny muscles working in my shoulders i

don't know maybe you saw it also in the

video

so that's why we're doing this isometric

hold to finish off this workout

so guys that's it for this workout for

this video like i said in the beginning

try to do this workout for at least two

times per week for optimal training

results

and if you want to get more information

about all the specific attention points

all the regressions all this what i

showed in this video

and then make sure to check our

calisthenics basis course which we just

released

both in dutch and english where we teach

you all the basic exercises in full

detail

and also comes with a worker plan if you

want to work up to

skills like the handstand muscle lab

friendly for

planche bag leaf or stuff like that then

make sure to check out our full journey

workout plan it's a long term plan

where we teach you all the specific

calisthenics skills so guys that's it

for this workout

i hope that you like this workout make

sure to put your thumbs up

leave a comment and i will see you next

sunday because we will post a video

every sunday

peace out

you