15 Bodyweight shoulder workouts | All 3 delts

1. Table of bodyweight shoulder exercises no equipment
2. Shoulder training bodyweight muscles worked
3. 15 Anterior deltoid calisthenic shoulder exercises no equipment
4. 6 Lateral deltoid shoulder exercises without equipment
5. 11 Posterior deltoid bodyweight shoulder exercises
6. 8 body weight exercises shoulders (with parallettes)
7. Hypertrophy calisthenics shoulder workout
8. Strength shoulder workout without equipment
9. Tone shoulder workout with bodyweight
10. Endurance bodyweight shoulder workout
11. Power/explosivity calisthenics shoulder routine
12. Bodyweight shoulder training advice
13. FAQs
14. Are these the best shoulder exercises calisthenics?

People are skeptical about calisthenics shoulders exercises being able to give you rounded shoulders. Or a rounded physique in general. Well, while there are certain biases and multiple muscle groups often working at once. If you mix and match the right exercises, you can balance things out very nicely.

If you’re after perfect balance and symmetry, you’d definitely want to use some isolation exercises. Try using cables, resistance bands, dumbbells, kettlebells, workout machines, or whatever does the job for you.

If you’re using a 4-week workout plan, where each week has different exercises to hit the same areas. Then there is plenty of room to use weights and anything else that might dilute a “calisthenics purist’s” ego.

The only thing you need to decide is if you only care about getting a result, or fitting a mold you’ve set yourself by only sticking to one category of training. Whatever you decide, just understand the limitations and advantages properly.

Table of bodyweight shoulder exercises no equipment

Shoulder training bodyweight muscles worked

15 Anterior deltoid calisthenic shoulder exercises no equipment

1 - Shoulder taps plank (beginner)

Muscles worked	How to perform
	Credit to Healthline

The shoulder taps plank is a ripper move for targeting the front delts (those anterior ones), while also getting your core, chest, and stabilizer muscles working. You hold a plank position, tapping each shoulder with the opposite hand, which helps with shoulder stability and control. It’s bloody effective because it tests your balance, builds coordination, and develops strength in your shoulders without needing any heavy gear.

Safety tips: Keep your hips level, mate, so you don’t put strain on your lower back. Stay aligned from head to toe. All you need is enough room to drop into a plank—no extra equipment required.

Steps to perform:

1. Get into a high plank, with your hands right under your shoulders and feet about shoulder-width apart.
2. Engage your core by pulling your belly button towards your spine. Keep your body in a straight line from head to heels.
3. Lift your right hand and tap your left shoulder, keeping your hips as still as possible.
4. Pop your right hand back down and repeat on the other side, lifting your left hand to tap your right shoulder.
5. Keep alternating taps, making sure your movements are slow and controlled to hit your front delts and core properly.
6. Mind-to-muscle connection: Picture your front delts and core keeping your body steady as you lift each hand.

Regressions: If the full plank is a bit of a bummer, drop your knees and do the taps from a modified plank. You can also spread your feet wider to get more stability.

Progressions: Want to crank it up a notch? Bring your feet closer together to make balancing tougher, or add a push-up between each shoulder tap for an extra challenge on the upper body.

2 - Plank to downward dog (beginner)

Muscles worked	How to perform
	Credit to Healthline

The plank to downward dog is a dynamic bodyweight move that’s perfect for hitting your front delts (those anterior deltoids). Along with firing up your core, triceps, and hamstrings, it’s a ripper for shoulder stability and strength. You start in a plank, then push your hips back into a downward dog, before returning to plank. It’s really good for building endurance and flexibility in your shoulders, while also keeping your delts in check.

Safety tips & setup:
Get yourself set up with your hands directly under your shoulders and brace your core to protect your lower back. Keep the movement smooth and controlled, and don’t let your back arch during the plank to avoid any strain.

How to perform:

1. Begin in a high plank position: Hands under your shoulders, fingers spread wide for balance, and pull your belly button toward your spine to engage your core.
2. Press into your palms: Push through your hands and feel your front delts fire up as you lift your hips toward the ceiling, transitioning into downward dog.
3. Engage your shoulders and delts: As you hold downward dog, focus on the stretch through your shoulders and the work in your front delts. Keep those arms strong and steady.
4. Lower back into plank: Slowly bring your hips back down and shift forward, returning to plank. Keep your core tight and feel those delts doing their job.
5. Repeat the movement: Keep alternating between plank and downward dog, staying in control of your shoulders with every move.

Regressions:
If the full plank’s giving you a bummer, start on your knees or keep your hips a bit lower to reduce the range of motion. You can also hold each position longer to build strength gradually—no rush, mate.

Progressions:
Looking for a challenge? Add a push-up between the plank and downward dog, or lift one leg as you press into downward dog for a real double whammy on your balance and shoulder strength.

3 - Elbow to high plank / alternating plank (beginner)

Muscles worked	How to perform
	Credit to 1UpNutrition

The elbow to high plank, also known as the plank-to-push-up, is one of the bodyweight shoulder strengthening exercises all beginners use. It targets your front delts (anterior deltoids), triceps, and core all in one hit. You start in an elbow plank, press up into a high plank, and alternate arms while keeping your shoulders steady. This beauty builds strength and endurance in your front delts and fires up your core for some real solid stability work.

Safety tips & setup:
Make sure your elbows are directly under your shoulders, and keep that core tight the whole time to avoid sagging hips. Move with control, and keep your torso from twisting to save your lower back and shoulders from strain.

How to perform:

1. Start in an elbow plank: Forearms on the ground, elbows right under your shoulders, and pull your abs in to engage your core.
2. Press through your forearm and hand: Start with your right arm, press through your forearm, then place your right hand on the floor. Straighten your upper arm as you push up into a high plank.
3. Engage your shoulders and core: As you lift into the high plank, feel your front delts and core doing the hard yards, keeping your body straight from head to heels.
4. Lower back down: Drop your right elbow back to the floor first, then the left, while keeping your shoulders and core tight as you lower.
5. Alternate arms: Next rep, lead with your left arm, making sure both shoulders and delts get their fair share of the work.

Regressions:
If it’s feeling like a bit of a bummer, drop to your knees to take some pressure off your shoulders and core. Or slow things down and hold each plank position a bit longer to build strength gradually.

Progressions:
Looking to make things tougher? Throw in a push-up between each transition, or elevate your feet on something sturdy to really crank up the challenge on your shoulders and core.

4 - Wall push-ups (beginner)

Muscles worked	How to perform
	Credit to Lasso

If you’re new to the game, wall push-ups are one of the best bodyweight shoulder exercises for beginners. They target your front delts (that’s the muscles at the front of your shoulders), chest, and triceps. By using the wall, you’re lifting less of your body weight, so it’s much easier to control your shoulders while you build up strength. This move is perfect for building that solid foundation in your shoulders without risking your joints getting overloaded.

Safety tips & setup
Pop your hands shoulder-width apart on the wall, right at chest height. Make sure your body’s in a straight line from head to heels. Keep your core tight to avoid your hips sagging—no one wants a sore lower back from slacking on form!

How to perform:

1. Face the wall – Hands shoulder-width apart, arms straight, and step back a little to form a slight angle. Keep your heels on the ground.
2. Lower yourself towards the wall – Inhale and bend your elbows, bringing your chest towards the wall. Keep your elbows at a 45-degree angle and feel those front delts working.
3. Feel the stretch – As you get to the bottom, you’ll feel the stretch and tension in your shoulders and chest. That’s when you know it’s working!
4. Push back – Exhale as you press into the wall, driving through your palms. Your front delts should fire up as you straighten your arms and get back to your starting spot.
5. Rinse and repeat – Keep the movement controlled, stick to a steady pace, and focus on engaging those shoulders throughout.

Regressions – If it’s feeling a bit much, step closer to the wall to reduce the angle. You can also limit how far you lower yourself if needed.

Progressions – Want to make it harder? Step further from the wall to up the weight on your arms and shoulders. You can also give explosive push-ups a crack by pushing off the wall hard enough that your hands leave the surface for a split second.

5 - Bear crawl (beginner to intermediate)

Muscles worked	How to perform
	Credit to Men's Health

The bear crawl is a full-body workout that hits your front delts (that’s your anterior deltoids), core, and quads. Crawling along with your hands and feet on the ground, you’ll throw plenty of weight on your shoulders, really firing up those front delts to keep you stable as you move. It’s one of the best bodyweight shoulder exercises to build up endurance and coordination while also improving your overall stability and mobility.

Safety tips & setup:
Start with your hands right under your shoulders and your knees under your hips, hovering just off the ground. Keep your core nice and tight to avoid putting any strain on your lower back, and make sure your head stays in line with your spine for good posture.

How to perform:

1. Start in a quadruped position: Get your hands under your shoulders and knees under your hips, with your knees just lifted off the ground and toes tucked under.
2. Engage your core and delts: Tighten up your core to keep your hips steady, and you’ll feel those front delts working as you press your hands into the ground.
3. Move forward by lifting opposite limbs: Step your right hand and left foot forward together, keeping low and controlled. Feel your front delts burn as your shoulders keep you balanced.
4. Continue alternating sides: Now step with your left hand and right foot, keeping a steady rhythm and staying engaged through your core.
5. Focus on smooth, controlled steps: Keep the movements small and deliberate, making sure your shoulders and core are always in the game, supporting each step.

Regressions:
If you’re new to the bear crawl, try it with your knees on the ground to take some of the weight off your shoulders and core. Or slow it down and take smaller steps to keep better control.

Progressions:
Want to crank it up a notch? Speed up your crawl for a cardio hiit, or go backward for an extra shoulder and core challenge. It’s a double whammy for coordination too!

6 - Push up (intermediate shoulder exercises bodyweight)

Muscles worked	How to perform
	Credit to Men's Health

The humble push-up is a solid bodyweight move that targets your front delts (those anterior deltoids), chest, and triceps, while getting your core fired up for stability. When you lower and lift your body, using just your arms, you’ll feel your shoulders—especially those front delts—working hard to push you back off the ground. It’s an ideal way to build upper body strength and endurance, all in one go.

Safety tips & setup:
Get your hands a bit wider than shoulder-width apart, keeping your body in a straight line from head to heels. Tighten that core to keep your hips from dropping and don’t let your elbows flare out too far—it’s a bummer for your shoulders.

How to perform:

1. Start in a high plank position: Hands on the ground, a tad wider than shoulder-width, and make sure your body stays in a straight line from head to heels.
2. Engage your core and shoulders: Tighten your core and feel those front delts activate as you prepare to lower yourself down.
3. Lower your body: Inhale as you bend your elbows, lowering your chest toward the ground. Keep those elbows at about a 45-degree angle, with your front delts doing their thing.
4. Push through your palms: Exhale as you push into the floor, driving through your hands to get back to the start. You’ll feel those front delts working as you push up.
5. Repeat the motion: Keep the reps smooth and controlled, focusing on your shoulders, chest, and core with every push.

Regressions: If you’re looking to make it a bit easier, drop to your knees to lighten the load. You can also elevate your hands on a bench or sturdy surface to ease the resistance while keeping your form solid.

Progressions: Want more of a challenge? Try decline push-ups with your feet on an elevated surface—this’ll hit your shoulders even more. Or, add a clap or an explosive push at the top to really test your strength and power.

7 - Decline push up (intermediate)

Muscles worked	How to perform
	Credit to Men's Health

The Decline Push-Up is a ripper step up from your standard push-up, putting the spotlight on your front delts (anterior deltoids), chest, and triceps. By popping your feet up on a solid surface, you shift more weight onto your shoulders, making it ideal for targeting those front delts. It’s a damn good way to build shoulder strength and endurance, perfect for leveling up your push-up game.

Safety tips & setup:
Make sure your feet are nice and secure on a stable surface, like a bench or step. Your body should be in a straight line from head to heels – no sagging, mate! Engage your core to avoid messing with your lower back, and keep your elbows tucked in a bit so you don’t wreck your shoulders.

How to perform:

1. Get into a high plank with your feet raised: Pop your feet on a raised surface and get your hands a little wider than shoulder-width on the ground.
2. Lock in your core and shoulders: Tighten up your core and get those front delts ready as you prep to lower yourself down.
3. Lower yourself nice and slow: Take a deep breath as you bend those elbows and lower your chest towards the ground, keeping your body in a straight line and focusing on that front delt burn.
4. Push back up: Breathe out as you push through your palms, lifting yourself back up to where you started. Feel those front delts working hard as you finish each push-up.
5. Keep it going: Rinse and repeat, keeping the movement controlled and steady to keep your delts working overtime.

Regressions: If this feels like biting off more than you can chew, no worries! Lower the height of the surface your feet are on or stick with a standard push-up until you're feeling stronger. You can also try incline push-ups by putting your hands on something raised to make it a bit easier.

Progressions: Ready to give it more well? Try boosting the height of the surface for even more shoulder action. If you're feeling adventurous, throw in some explosive push-ups – push off the ground so hard that your hands leave the floor. Now that’s a double whammy!

8 - Dips (intermediate)

Muscles worked	How to perform
	Credit to Barbend

Dips are one of the best calisthenics exercises for shoulders, mainly smashing the triceps but giving the front delts (anterior deltoids) and chest a solid workout too. It’s a great compound exercise for building upper body strength. When you're lowering and lifting yourself between parallel bars or using a bench, your front delts kick in to stabilize and push you back up. It’s a double whammy for strength and endurance in the shoulders, helping to keep your delts balanced.

Safety tips & setup: Make sure your hands are shoulder-width apart on the bars or a sturdy bench. Keep your shoulders down – don’t let 'em creep up towards your ears. And don’t go too low, mate – dipping too deep can mess with your shoulder joints.

How to perform:

1. Get in position: Grab the bars or edge of a bench, arms straight, feet off the ground (or stretched out in front if you're on a bench).
2. Brace your core and delts: Tighten up your core and focus on firing up those front delts before lowering yourself.
3. Lower yourself slowly: As you inhale, bend your elbows, lower down with your elbows tucked in, and feel that burn in your shoulders and triceps.
4. Push through your palms: Exhale and press back up, really focusing on those front delts.
5. Keep it going: Keep it controlled, making sure your shoulders stay engaged and steady throughout.

Regressions: Need to dial it back a bit? Try bench dips with your feet on the ground – use your legs to help you out. Or just don’t go as low to avoid stressing the shoulders. You can even ease up with resistance bands to lighten the load.

Progressions: Feeling strong? Chuck a dumbbell between your legs or wear a weighted vest to ramp up the intensity. Want an extra challenge? Go for ring dips – they’ll give your front delts a real test with the extra stabilization.

9 - Planche leans (intermediate)

Muscles worked	How to perform

Planche leans are an absolute ripper for targeting your front delts (those anterior deltoids), while also getting your chest, triceps, and core working hard. By leaning forward into a planche position with straight arms, you put some serious stress on your front delts, making this exercise perfect for building strength and stability in your shoulders. Not only does it strengthen your shoulders, but it also helps you improve your balance and control, setting you up for more advanced planche moves down the track.

Safety tips & setup:
Start in a plank position with your hands slightly wider than shoulder-width apart, fingers spread wide for balance. Keep your core tight and avoid collapsing through your lower back. Lean forward just enough to fire up your shoulders without putting too much strain on your wrists or elbows.

How to perform:

1. Start in a plank position: Hands slightly wider than shoulder-width, arms straight, body in a straight line from head to heels.
2. Engage your core and delts: Tighten your core and feel your front delts switch on as you prepare to lean forward.
3. Lean your body forward: Slowly shift your weight forward, leaning over your hands. You’ll feel the tension build in your front delts as they work to stabilize you.
4. Hold the forward lean: Keep your arms straight and maintain control. Make sure your shoulders stay engaged and don’t let your lower back sag.
5. Return to starting position: After holding the lean for a few seconds, ease back into plank, then repeat, focusing on control and keeping those front delts working hard.

Regressions:
If planche leans feel a bit too much right now, reduce the lean to a range where you can hold good form. Another option is to drop to your knees, taking some load off your shoulders while you build up strength.

Progressions:
For a bigger challenge, lean forward more to shift extra weight onto your front delts. Want to make it even tougher? Try planche leans on parallettes or with your feet elevated. It’ll really test your shoulder engagement and balance.

10 - Wall handstand shoulder taps (intermediate to advanced shoulder calisthenics exercises)

Muscles worked	How to perform
	Credit to Marcus Filly

Ready to level up? Wall handstand shoulder taps are a terrific way to fire up your front delts (those front shoulder muscles), along with your triceps, core, and upper body stabilizers. By holding a handstand against the wall and tapping your shoulders, you’re putting your balance and shoulder strength to the test. It’s a top-notch move for building stability, control, and endurance in your delts, especially the front ones.

Safety tips & setup
Make sure the wall you’re using is solid as a rock, and always stay in control. Keep your core tight to avoid arching your back too much, and focus on slow, steady taps to avoid wobbling or putting too much pressure on your wrists and shoulders.

How to perform:

1. Kick up into a wall-supported handstand – Start by facing away from the wall, then kick yourself up into a handstand. Your hands should be shoulder-width apart, and your feet resting against the wall to keep you stable.
2. Engage your core and delts – Tighten that core and feel your front delts light up as you press through your hands to hold your balance.
3. Lift one hand off the ground – Shift your weight a bit to one side and tap your opposite shoulder with your free hand. You’ll feel your front delt on the supporting arm working overtime to keep you steady.
4. Return your hand to the ground – Bring your hand back down slowly and controlled, keeping your core and shoulders engaged.
5. Repeat on the opposite side – Alternate shoulder taps, focusing on keeping your body solid and moving deliberately with each tap.

Regressions – If it’s a bit too much, hold the wall handstand without the shoulder taps to work on building that shoulder strength. You can also cut down the time in the handstand or do pike push-ups instead to get a similar shoulder burn.

Progressions – For a bigger challenge, try doing shoulder taps with your feet elevated on a box instead of the wall. This cranks up the core and shoulder engagement. If you’re feeling extra strong, aim for freestanding handstand shoulder taps—no wall, just pure balance and control.

11 - One arm push up (advanced)

Muscles worked	How to perform
	Credit to jaybryanmagic on tenor

The one-arm push-up is a tough one, mate, and it’s perfect if you’re looking to really challenge yourself. It works your front delts (anterior deltoids), chest, triceps, and core. With just one arm doing all the heavy lifting, your working shoulder – especially the front delt – gets a proper workout. Plus, your core and overall balance are put to the test, making it a damn good shoulder exercise calisthenics is known for to build strength and coordination.

Safety tips & setup:
Start by spreading your feet wider than shoulder-width. This’ll give you a solid base of support. Keep that core tight to avoid your hips sagging or twisting. Make sure you stay controlled throughout to avoid any shoulder strain or wobbling.

How to perform:

1. Start in a high plank position: Put one hand directly under your shoulder and rest the other behind your back or on your thigh. Widen your feet for more stability.
2. Engage your core and shoulders: Brace your core and feel the front delt fire up as you prep to lower yourself.
3. Lower yourself with control: Inhale, bend your elbow, and slowly lower your chest to the ground. Keep your elbow close to your body and focus on that front delt working.
4. Press through your palm: Exhale, pushing through your working hand to lift your body back up. You’ll really feel the front delt as you press back to the top.
5. Repeat the movement: Keep your reps controlled and steady, with your core engaged the whole way to support the movement.

Regressions:
To make it easier, drop to your knees. This way, you’re lifting less weight but still working hard. Or, try elevating your hands on a bench or a sturdy surface. It’ll lighten the load while you keep your form sharp.

Progressions:
Looking for an extra challenge? Bring your feet closer together to test your core and shoulders even more. Or, go big by adding a plyometric push, exploding off the ground with the working arm between reps. Now that’s a bloody tough move!

12 - Full planche (one of the most advanced body weight shoulder exercises)

Muscles worked	How to perform
	Credit to The Movement Athlete

The full planche is the real deal when it comes to advanced shoulder bodyweight exercises. It’s a tough move that demands serious strength, hitting your front delts (anterior deltoids), chest, triceps, and core like no other. By holding your body parallel to the ground with just your hands, you’ll max out the engagement in your front delts as they work overtime to stabilize and support your entire body weight. It’s highly effective for building extreme shoulder strength, balance, and control. A true test of strength for those who've put in the hard yards.

Safety tips & setup:
Before you even think about tackling the full planche, make sure your shoulders, wrists, and core are up to scratch. You’ll need a strong foundation. Warm up well, and keep an eye on your wrist and shoulder alignment to dodge any potential injury. Oh, and practicing on a padded surface or with a spotter is always a smart move—don’t risk a nasty fall.

How to perform:

1. Start in a tuck planche position: Hands on the ground, shoulder-width apart, fingers spread wide for balance. Bring your knees up to your chest, lifting your toes off the floor.
2. Engage your core and delts: Tighten that core and push hard through your palms. Feel those front delts firing up as you get ready to extend your body.
3. Slowly extend your legs: Straighten your legs behind you, keeping your body parallel to the ground. Focus on maintaining tension in your front delts and core to keep yourself from sagging.
4. Maintain a hollow body position: Don’t let your hips drop. Keep your back flat, engage that core, and use your front delts to keep your body steady.
5. Hold the position: Lock your arms and keep your breathing steady while holding the full planche. The goal? Stay in this position for as long as possible—every second counts!

Regressions: Start with the tuck planche—knees bent and tucked close to your chest—so it’s easier to balance and hold the position. You can also try the straddle planche, where you spread your legs wide. This reduces the load on your shoulders and gets you one step closer to the full planche.

Progressions: Ready to take it up a notch? Try planche push-ups by lowering and raising your body while holding the planche. For an extra challenge, give the full planche on parallettes a crack. It ups the range of motion and ramps up the difficulty, with your front delts and core copping a double whammy.

13 - 90-degree push-ups (advanced)

Muscles worked	How to perform
	Credit to Simonster Strength

The 90-degree push-up is one hell of an advanced move that really targets the front delts (anterior deltoids), shoulders, chest, and triceps. Plus, your core gets a workout too, helping with balance and control. You’re basically going from a handstand into a 90-degree elbow bend, then pushing yourself back up. It takes serious shoulder strength and stability. It’s cool for building explosive power and endurance in the front delts, making it a go-to for anyone looking to take their shoulder strength up a notch.

Safety tips & setup:
Before you give this a crack, make sure you’ve got a solid handstand and strong shoulder stability. Warm up properly, and maybe practice near a wall or with some help to stay safe. Keep everything controlled, so you don’t overload your shoulders or strain your wrists.

How to perform:

1. Start in a handstand position: Kick yourself up into a freestanding handstand, hands shoulder-width apart, and engage your core to keep steady.
2. Engage your front delts and core: Tighten everything up and feel those front delts switch on as you prepare to lower yourself.
3. Lower to a 90-degree angle: Bend your elbows and slowly lower your body until your elbows hit a 90-degree angle. Stay in control and focus on feeling it in your front delts.
4. Press back up: Push through your hands, straighten your arms, and lift yourself back to the handstand position. Your front delts and shoulders will be working overtime.
5. Repeat the movement: Keep going with controlled reps. Focus on good form and a steady pace to make the most out of the shoulder burn and avoid any injuries.

Regressions: If the full 90-degree push-up is a bit too much right now, no worries! Start with handstand push-ups against a wall to build up your shoulder strength and stability. You could also try pike push-ups with your feet on the ground, really focusing on working those shoulders.

Progressions: Ready to go to the next level? Try doing freestanding 90-degree push-ups without wall support. It’ll test your balance and shoulder control even more. Or, if you’re up for a double whammy, throw in a planche push-up transition, blending in some planche action to fire up your front delts and core even further.

14 - Tuck planche push-ups (advanced)

Muscles worked	How to perform
	Credit to Simonster Strength

Tuck planche push-ups are a next-level bodyweight move, giving your front delts (anterior deltoids), triceps, chest, and core a real workout. By doing push-ups while holding a tuck planche, you’re making the front delts work overtime to keep you balanced. This one's a killer exercise for building serious shoulder strength, stability, and control as you push towards more advanced planche variations.

Safety tips & setup:
Before jumping into tuck planche push-ups, make sure your wrists and shoulders are warmed up and ready to handle your body weight. Keep your core tight to avoid putting strain on your lower back, and it’s a good idea to use a padded surface or parallettes for better wrist support.

How to perform:

1. Get into the tuck planche position: Put your hands shoulder-width apart on the floor, lift your feet up, and tuck your knees close to your chest. Hover there in the tuck planche.
2. Engage your front delts and core: Keep your back flat and your shoulders pushed forward. Feel those front delts switch on as they stabilize you in the tuck.
3. Lower into a push-up: Slowly bend your elbows and lower your chest towards the ground. Keep control and balance over your hands.
4. Push back up: Press through your palms, straighten your elbows, and push yourself back up to the starting tuck planche. Focus on the tension in your front delts and core.
5. Rinse and repeat: Keep the movement controlled, focusing on smooth, deliberate reps to really fire up those delts.

Regressions: If you’re not quite there yet, try holding the tuck planche without the push-ups. It’s a solid way to build the strength and balance you need for this move. You can also do pike push-ups with your feet on the ground, which works the shoulders without the full-body balance.

Progressions: Ready to level up? Try straddle planche push-ups, spreading your legs out to the sides for an extra challenge. Another option is to use parallettes to increase your range of motion and really torch those front delts and triceps.

15 - Spiderman push-ups (advanced bodyweight shoulder exercises at home)

Muscles worked	How to perform
	Credit to Men's Health

Spiderman push-ups are a cracking bodyweight exercise that targets your front delts (anterior deltoids), chest, triceps, and core, while also giving your hips some extra mobility work. As you lower into the push-up, you bring one knee towards the same side elbow, adding more engagement for your core and shoulders. It’s bloody effective for building shoulder strength, especially in your front delts, and helps with coordination and flexibility, too.

Safety tips & setup:
Keep your core switched on throughout the movement to stop your hips from sagging and protect your lower back. Keep your shoulders steady and avoid letting your elbows flare out too much to protect your shoulder joints.

How to perform:

1. Start in a high plank position: Hands shoulder-width apart, body in a straight line from head to heels.
2. Engage your core and shoulders: Tighten your core and feel your front delts fire up as you get ready for the movement.
3. Lower into a push-up: Inhale as you bend your elbows and lower your chest towards the ground, bringing one knee up towards your elbow at the same time.
4. Focus on muscle activation: Feel the burn in your front delts, chest, and core as you move, keeping control and balance while your knee moves forward.
5. Push back up: Exhale as you press through your hands to push yourself back up, straightening your body and bringing your knee back to the starting position.
6. Alternate sides: Repeat, alternating which knee comes forward with each push-up to keep both sides working evenly.

Regressions:
If Spiderman push-ups are a bit too much right now, stick with standard push-ups and focus on good form and shoulder engagement. Another option is to do knee push-ups and just bring one knee forward without the full-body push-up.

Progressions:
Want to up the ante? Add an explosive push-up where you push off the ground at the top of each rep, or try elevating your feet on a bench or step to put more load on your shoulders and front delts. It’ll give you a double whammy of strength and stability!

6 Lateral deltoid shoulder exercises without equipment

1 - Side plank (beginner calisthenics exercise for shoulders)

Muscles worked	How to perform
	Credit to DMoose

The side plank is a nice way to hit those lateral delts (the sides of your shoulders) while also working your obliques and core. By supporting your weight on one arm, you’re engaging your lateral delts to keep your shoulder stable. It’s a ripper of a move for building shoulder strength and improving your balance and core stability.

Safety tips & setup
Make sure your elbow’s right under your shoulder to avoid any strain. Keep your core tight to maintain a straight line from head to toe. Don’t let your hips sag or pop too high—this keeps the exercise effective and saves your spine and shoulders from unnecessary stress.

How to perform:

1. Start lying on your side – Pop your elbow directly under your shoulder, with your forearm flat on the ground. Stack your feet on top of each other.
2. Engage your core and lift your hips – Press through your forearm and the side of your foot to lift those hips off the ground. You want to make a straight line from your head to your feet.
3. Activate your lateral delts – Focus on that tension in your lateral delts as they work to stabilize your shoulder while you hold steady.
4. Hold the position – Keep your body straight, core strong, and shoulders engaged as you hold the side plank for as long as needed.
5. Lower your hips and switch sides – Once you’ve held the plank for long enough, lower your hips and repeat on the other side to make sure both shoulders get equal love.

Regressions – If you’re just starting out, try the side plank with your knees bent. It’ll take a bit of weight off your shoulder. You can also bend the top leg and rest it on the ground for extra support.

Progressions – Ready for more? Try lifting your top leg while holding the side plank—it’ll give your lateral delts and core a double whammy of intensity. You can also hold a weight in your free hand, extending it to the ceiling to really fire up those delts.

2 - Wall lateral raise (beginner)

Muscles worked	How to perform
	Credit to FitnessProgramer

The wall lateral raise is one of the best bodyweight exercises for wider shoulders. It targets your lateral delts (side deltoids) and helps with shoulder stability and mobility. Pressing your arms out against the wall really fires up those lateral delts, so it’s great for building shoulder width and strength – no weights needed. Plus, it’s a top-notch way to isolate the lateral delts and keep your shoulder development balanced.

Safety tips & setup:
Stand with your back against the wall, keeping your core engaged and your spine nice and neutral. Don’t let your shoulders creep up to your ears – we’re not after any unnecessary strain here. Focus on controlled, smooth movements so you’re not overloading your shoulders.

How to perform:

1. Stand with your back against the wall: Feet should be shoulder-width apart, and press your lower back and shoulders into the wall.
2. Place your hands by your sides: Keep your arms straight and press your hands lightly against the wall.
3. Raise your arms to shoulder height: Slowly slide your arms up until you hit a "T" shape, focusing on the tension in your lateral delts.
4. Hold and feel the burn: When your arms are parallel to the floor, hold for a moment and feel that burn in your lateral delts.
5. Lower your arms back down: Slowly slide your arms back down, keeping your back pressed against the wall and those delts engaged.

Regressions:
If this feels a bit much, bend your arms at 90 degrees to shorten the lever. It’ll be a bit easier on your shoulders. You can also try this seated against the wall for a bit more support and balance.

Progressions:
For a tougher go, chuck a resistance band around your wrists or grab a couple of light weights to ramp up the tension on your lateral delts. Another option? Hold that top position a bit longer – that extra isometric challenge is a real double whammy for strengthening your delts!

3 - Plank to side plank

Muscles worked	How to perform
	Credit to Athlean-x

Plank to side plank is a ripper move that’ll fire up your lateral delts (side delts), core, and obliques. It’s all about transitioning from a solid plank to a side plank, making your side delts work hard to stabilize your shoulders as you shift. It’s a priority for building shoulder strength and sharpening up your balance and coordination—all while giving those lateral delts some serious love.

Safety tips & setup:
Start in a plank with your wrists directly under your shoulders and keep that core tight to protect your lower back. When you switch to the side plank, make sure your shoulders are stacked and your body stays in a strong, straight line—no collapsing through the hips, mate.

How to perform:

1. Start in a high plank position: Hands shoulder-width apart, body in a straight line from head to heels.
2. Engage your core and shoulders: Tighten your core and feel those delts kick in as you hold the plank.
3. Rotate to a side plank: Shift your weight onto one hand, lift the other hand up to the ceiling, and rotate into a side plank. Stack your feet and align your shoulders.
4. Hold the side plank: Keep your lateral delts engaged and hold that strong side plank, making sure your core is locked in and your body’s still in a straight line.
5. Return to plank and switch sides: Rotate back to your high plank, then do the same on the other side. Keep alternating for the desired number of reps.

Regressions: If you’re finding it tough, drop to your knees for the side plank to take some of the load off your shoulders and core. Or, hold the plank and side plank positions for longer without rushing the transitions—this’ll help you build strength at a steadier pace.

Progressions: For a tougher workout, lift your top leg while holding the side plank to really up the intensity for your lateral delts and core. You can also throw in a push-up between each plank-to-side plank switch for a double whammy, hitting your front delts and cranking up the difficulty.

4 - Pike push up (intermediate shoulders exercises bodyweight)

Muscles worked	How to perform
	Credit to Men's Health

Pike push-ups are a ripper way to target the anterior delts, and they give the chest and triceps a solid workout too. Those triceps? Yeah, you’ll definitely feel ‘em after a few sets – whew!
Ryan over at MinusTheGym has a ripper tutorial on pike push-ups, even if you find them tough to start with. If you're keen to make them harder (and more effective), try using tall parallettes to increase your range of motion. Just make sure your elbows aren’t flaring out too much – that’s a quick way to cop an injury with poor form.

Safety tips & setup:
Keep your hands shoulder-width apart, and make sure your head stays aligned with your spine as you move. Watch those elbows – keep ‘em in to avoid extra strain on your shoulders. Tighten up your core to stay balanced and avoid putting pressure on your lower back.

How to perform:

1. Start in a downward dog position: Hands on the floor, shoulder-width apart, hips up towards the ceiling – aim for that inverted V-shape.
2. Engage your core and shoulders: Brace your core and feel your lateral delts fire up as you get ready to lower your body.
3. Lower your head towards the floor: Bend your elbows and slowly bring your head down, aiming to lightly touch the top of your head on the floor. Focus on keeping that tension in your lateral delts.
4. Press through your palms: Push through your hands, straightening your arms and bringing your head back up, all while keeping your hips raised and shoulders engaged.
5. Rinse and repeat: Keep the reps controlled, focusing on proper form and keeping steady tension on your lateral delts throughout each push-up.

Regressions: If pike push-ups are giving you a bummer of a time, start by doing them with your hands elevated on a sturdy surface, like a bench or step. This lowers the load on your shoulders. You can also do the movement with your knees on the ground to take some of the pressure off.

Progressions: Ready to crank things up? Elevate your feet on a bench or step to increase the weight on your shoulders. If you’re feeling stoked, work towards a handstand push-up – you’ll be pressing through your arms while fully inverted, really giving your lateral delts a workout. Want more? Grab some tall parallettes to increase your range of motion and make things even tougher.

5 - Wall walk (intermediate bodyweight exercises for broad shoulders)

Muscles worked	How to perform
	Credit to 100 days of discipline

Wall walks are a ripper of an exercise, hitting your lateral delts (side deltoids), shoulders, and core, while also giving your chest and triceps a solid workout. In this movement, you walk your feet up a wall and move your hands closer to it, creating an inverted position that loads up your shoulders, especially your lateral delts. It’s fantastic for building shoulder strength, balance, and control, and it’s a great stepping stone if you’re working towards handstands.

Safety tips & setup:
Make sure you’re using a stable wall and have enough space around you in case you lose balance. Keep your core engaged to stop your lower back from arching too much, and take it slow and steady to keep full control as you walk up and down the wall.

How to perform:

1. Start in a plank position facing the wall: Hands shoulder-width apart, with your feet a few inches from the wall.
2. Walk your feet up the wall: Slowly start walking your feet up while bringing your hands closer to the wall, making sure your shoulders and lateral delts are working hard.
3. Engage your core and shoulders: As you move closer to vertical, focus on keeping your body straight and your lateral delts activated. Avoid swaying in your back.
4. Hold the position briefly: When you’re close to the wall, hold the position for a moment and feel the burn in your shoulders.
5. Walk back down slowly: Walk your hands away from the wall as you lower your feet back to the starting plank position. Keep your core tight and control your descent.

Regressions:
If the full wall walk is too much, just walk your feet halfway up and stay in a more inclined position. It’ll take some load off your shoulders. Or, try holding a static plank with your feet elevated on the wall to build up your shoulder and core strength without the full movement.

Progressions:
For an extra challenge, do the wall walk with your chest facing the wall—it’s trickier and requires more balance and shoulder control. You can also add handstand push-ups at the top to really fire up your lateral delts.

6 - Handstand hold (advanced)

Muscles worked	How to perform
	Credit to Bodyweight Training Arena

The handstand hold is a bloody powerful bodyweight move that hits your lateral delts (the sides of your shoulders), along with your entire shoulder complex, core, and upper body stabilizers. Holding yourself upside down with all your weight on your arms really puts those lateral delts to work, keeping your shoulders stable and helping you build serious endurance, control, and strength.

Safety tips & setup
If you’re still working on balance, it’s a good idea to practice near a sturdy wall for support. Make sure you warm up your shoulders and wrists properly to dodge any strain. Keep your core tight so your body stays in a straight line—no sagging or arching that lower back, mate.

How to perform:

1. Start in a plank facing the wall – Hands shoulder-width apart, a few inches from the wall.
2. Kick up into a handstand – Push off with one foot, swinging the other leg up and letting the wall help you balance.
3. Engage your core and delts – Keep your core tight to stay aligned and feel those lateral delts doing their thing to stabilize your shoulders.
4. Hold the position – Arms straight, minimal movement, focusing on control. Your lateral delts should be working hard to keep everything steady.
5. Come down safely – Once you’re done, gently lower your legs back down in a controlled way. No rush, just smooth and steady.

Regressions
If a full handstand feels like a bit much, try a wall-assisted handstand hold. Just walk your feet up the wall from a plank until you’re at a right angle. Another option is the pike hold, where you pop your feet up on a box or bench. You’ll get that shoulder burn without fully inverting yourself.
Or you can check out this bloke, Lucas, who’s got a cracking frog stand progression video here.

Progressions
Ready to step it up? Go for a freestanding handstand with no wall. That’ll really test your shoulder stability and balance. If you’re feeling extra strong, throw in some handstand push-ups while you’re at it. It’s a double whammy for the lateral delts and upper body strength.

11 Posterior deltoid bodyweight shoulder exercises

1 - Wall posterior delts isolation exercise (beginner bodyweight arm and shoulder exercises)

Muscles worked	How to perform
	Credit to FitnessFAQs

The wall posterior delts isolation exercise is are perfect bodyweight exercises for arms and shoulders that hit your rear delts. Which are crucial for shoulder stability and balanced upper body strength. Using the wall as resistance, this bodyweight move helps isolate and strengthen those rear delts. It’s a simple yet effective exercise, focusing on horizontal abduction and external rotation – a nice way to build muscle and endurance without any gear.

Safety tips & setup advice:
Keep your shoulders at or just below 90 degrees to protect your joints. Fully extend your elbows to really engage your rear delts. If you notice your elbows bending, take it down a notch. And don’t forget to clench those fists to activate the shoulder complex and help avoid injury.

How to perform the wall posterior delts isolation exercise

1. Position your body: Stand with your back near the wall, feet shoulder-width apart, and fists clenched at shoulder height, just below 90 degrees.
2. Lean into the wall: Straighten your arms and press your fists into the wall. You’ll feel your rear delts kick in as you push back.
3. Engage your muscles: As you press, focus on pulling your shoulder blades together, like you’re trying to pinch something between them. That’s where you’ll feel the burn in your rear delts.
4. Dynamic reps or hold: For dynamic reps, slowly push your hips away from the wall (kind of like a glute bridge) while keeping your fists pressed into the wall. For an isometric hold, just stay in position for 20-30 seconds.
5. Maintain tension: Keep pressing your fists and arms into the wall with steady force. Feel that burn building in your rear delts as they work to hold you steady.

Regressions:
Stand closer to the wall to reduce the intensity and make it easier on the rear delts. You can also shorten the hold or do fewer reps until your muscles get used to the movement.

Progressions:
To crank it up, step your feet further from the wall. This adds more leverage, which really makes your rear delts work harder. You can also increase the hold time or slow down the reps to push yourself even more.

2 - Wall slides (beginner)

Muscles worked	How to perform
	Credits to Gymshark

You might think wall slides are a beginner move, but don’t be fooled, mate. Done with the right form, they can challenge even the advanced crew. Seriously, Gabo Saturno and Daniel Vadnal have a great video showing how wall slides can work wonders.

Wall slides are one of the best calisthenics shoulder exercises for your anterior and posterior delts, along with the rhomboids and lower traps. You’ll even get your core working a bit too—though not enough to carve out a six-pack, sorry to say. The key here is form. Keep your arms pressed against the wall and control that range of motion. If you’re sloppy, you’ll miss out on the full benefits, and that’s a bloody bummer!

Safety tips: Stand with your back flat against the wall and make sure to engage your core so you’re not arching your lower back. Keep those shoulder blades retracted to protect your shoulders and get the most out of the exercise.

How to perform wall slides:

1. Set up: Stand with your back, shoulders, and arms flat against the wall, feet about 6 inches from the base. Press your lower back into the wall to fire up your core.
2. Start position: Bend your elbows to 90 degrees, keeping your forearms pressed against the wall. Retract your shoulder blades, feeling your mid-back and posterior delts kick in.
3. Slide up: Slowly slide your arms up, extending toward the ceiling while keeping that forearm contact with the wall. Picture your upper back and shoulders pulling your arms up.
4. Slide down: When your arms are fully extended, reverse the movement, sliding them back down to the starting position. Focus on that squeeze in your posterior delts as you lower.
5. Mind-muscle connection: Stay focused on your rear delts throughout. Imagine your shoulder blades pulling together as you slide your arms up and down.

Regressions: If full wall slides feel a bit much, stand further from the wall to ease the resistance, or try doing them seated so you can work on form without worrying about balance.

Progressions: If you’re looking to level up, add a resistance band around your forearms to add some extra tension. Or, try doing them one arm at a time to really test your stability and unilateral strength.

3 - Scapula push up (beginner bodyweight shoulder exercises)

Muscles worked	How to perform
	Credit to Andrew Sacks

“Scap” push-ups are an awesome way to hit the serratus anterior, rhomboids, and lower traps. The key here is to keep your arms straight while squeezing your shoulder blades together at the bottom and then pushing them right out at the top. If you’re not quite sure what bodyweight exercises work shoulders, here’s a quick video of scapula push-ups.

These beauties are top-notch for shoulder mobility and stability, helping prevent injuries that could set you back for months. They’re especially useful if you're practising moves like L-sit to handstand, or even manna to handstand. Whether you’re a beginner or deep into calisthenics, every athlete has used these at some point because the benefits are just too strong to ignore:

1. Rehabilitation
2. Fixing shoulder imbalances
3. Better scapula control
4. Improved posture
5. Relieving shoulder pain
6. Gaining shoulder stability
7. Improving your regular push-ups

Safety tips: Keep your arms straight throughout the movement to focus on the shoulder blades. Engage your core to protect your lower back and keep that spine neutral.

How to perform scapula push-ups:

1. Set up: Start in a high plank with your hands shoulder-width apart, right under your shoulders. Tighten up your core, glutes, and legs to keep a straight body line.
2. Start position: Lock those elbows and retract your shoulder blades by pulling them together, like you’re trying to pinch something between them. You’ll feel it in your upper back and those posterior delts.
3. Push away: Without bending your elbows, press through your hands and protract your shoulder blades, spreading them apart as your chest lifts slightly away from the ground. You should feel a stretch in your rear delts.
4. Return: Slowly retract your shoulder blades again, bringing them back together. Keep full control of the movement – think about those posterior delts doing the work.
5. Mind-muscle connection: Throughout the movement, focus on the smooth control of your shoulder blades. You want to feel both the contraction and the stretch in your rear delts with every rep.

Regressions: If the high plank feels like too much, no drama! You can drop to your knees or do scapula push-ups against a wall to make things easier while keeping the form spot on.

Progressions: Want to up the ante? Try elevating your feet onto a raised surface to put more load on your shoulders. Or, slap on a resistance band around your upper back to add more tension during the scapular movements.

4 - Inverted row (beginner)

Muscles worked	How to perform
	Credit to Matt Haney

Inverted rows (or horizontal pulls) are one of the best calisthenics exercise for shoulders that hit your posterior delts, rhomboids, and back. They’re a staple in most pull-up progressions, along with moves like wall slides. What’s great is you can easily adjust the difficulty just by changing the angle.
Using gymnastic rings for inverted rows? That’s gold! Just move your feet to make it easier or harder, plus the natural grip is way better for your joints. Rings are damn versatile too – you can train almost anything on them. In the long run, they’re better than straight bars, which can wear out your joints over time.

Safety tips: Keep your core tight to maintain a straight line through your body. Shoulders should stay down and back as you pull to avoid unnecessary stress on the joints.

How to perform the inverted row:

1. Set up: Get under a sturdy bar or surface, grabbing it with an overhand grip slightly wider than shoulder-width. Your body should be straight from head to heels, with your heels on the ground and legs extended.
2. Start position: Engage your core and glutes to keep your body rigid. Your arms should be fully extended, and your shoulder blades slightly retracted.
3. Pull up: Pull your chest towards the bar, focusing on squeezing your shoulder blades together as you pull. Feel your posterior delts and upper back kicking in as you move upwards.
4. Squeeze: When your chest reaches the bar, pause for a beat and really squeeze those shoulder blades together. That’s where the rear delt magic happens.
5. Lower down: Slowly lower yourself back to the starting position, keeping control of the movement and staying engaged through your back and posterior delts.
6. Mind-muscle connection: Picture your shoulder blades moving towards each other as you pull, and keep the tension in your posterior delts as you lower back down.

Regressions: If this feels a bit tough, try bending your knees and placing your feet flat on the ground – it’ll take some weight off. You can also raise the bar or surface to reduce the angle and lighten the load.

Progressions: Want to make it harder? Elevate your feet on a bench or surface so your body is parallel to the floor – that’ll up the resistance. Feeling stoked? Try single-arm inverted rows for a real challenge to your strength and stability.

5 - Prone IYT (beginner)

Muscles worked	How to perform
	Credit to Revolution Human Performance

The prone IYT targets those often-neglected posterior delts, along with your traps, rhomboids, and rotator cuff muscles. By raising your arms in three different positions—'I', 'Y', and 'T'—you work the upper back and rear shoulders from different angles. It’s perfect for building shoulder stability, mobility, and strength because of physics.

Safety tips:
Keep your neck neutral and avoid arching your lower back. Engage your core and glutes to stay stable, and make sure you’re getting a full retraction of your shoulder blades with every movement.

How to perform prone IYT:

1. Set up: Lie face down on the floor or a bench, arms extended straight out in front, palms facing down. Tighten your core and glutes to keep a flat posture.
2. I position: Lift both arms straight up in line with your body, squeezing your shoulder blades together. Focus on your posterior delts and upper back as you lift.
3. Y position: Lower your arms, then raise them again at a 45-degree angle from your head, forming a 'Y'. Feel the muscles between your shoulder blades engage as you lift.
4. T position: Finally, lower your arms and lift them again to the sides, forming a 'T'. Squeeze your rear delts and traps as your arms reach shoulder height.
5. Mind-muscle connection: With each motion, picture your shoulder blades sliding together, feeling that deep contraction in your posterior delts.

Regressions:
To make it easier, try doing the movement while standing against a wall or on all fours. You can also reduce the range of motion if lifting your arms higher is a bit of a bummer.

Progressions:
Want to up the ante? Grab some small weights or resistance bands for extra resistance. You can also do the IYT sequence on a stability ball to bring your core into the mix.

6 - Back plank (intermediate)

Muscles worked	How to perform
	Credit to WorkedOutFitness

The back plank, or reverse plank, is a great bodyweight move that nails your posterior delts, upper back, glutes, and core. In this exercise, you hold yourself up in a static position, resisting gravity, and firing up those rear shoulders. It’s a top-notch way to build shoulder stability and endurance, especially in the often-neglected posterior deltoids.

Safety tips
Make sure your wrists, shoulders, and spine are lined up properly. Engage your core and glutes so your lower back doesn’t sag, which could put a bummer strain on your lumbar. If your wrists start giving you grief, try it on your forearms instead.

How to perform the back plank:

1. Set up – Sit on the floor with your legs stretched out in front of you and your hands slightly behind your hips, fingers pointing forward. Engage your core and the backside of your body.
2. Lift your hips – Press into your hands and lift your hips toward the ceiling. Aim to form a straight line from your heels to your shoulders. Get your glutes and hamstrings in on the action, while keeping those posterior delts fired up to hold the position.
3. Engage your shoulders – Pull your shoulder blades back and down, keeping your chest open and shoulders stable. You should feel your upper back and rear delts working.
4. Hold the position – Keep your body in a straight line, pushing through your heels and keeping your glutes and posterior delts engaged. Hold for as long as you need, keeping your breathing steady.
5. Mind-muscle connection – Focus on the tension in your rear delts as they stabilize your shoulders. Keep your core tight and stay aligned throughout.

Regressions
If you’re just starting out, bend your knees and keep your feet flat on the floor to make things easier. You can also start with shorter holds and build up your endurance over time.

Progressions
Ready to ramp it up? Try lifting one leg off the ground while keeping your body straight—this’ll engage your core and posterior chain even more. For an extra challenge, elevate your feet on a bench or step to add more intensity to those posterior delts and your upper back.

7 - Rear delt press (one of the best shoulder calisthenics exercises for intermediates)

Muscles worked	How to perform
	Credit to Athlean-x

The rear delt press is a cracking bodyweight exercise that zeroes in on your posterior delts, triceps, and upper back. You’ll be pressing your body up from a prone position, using just your shoulders and arms – perfect for isolating and strengthening those rear delts. It’s a hands down brilliant move for building shoulder stability, improving posture, and boosting endurance in your upper back.

Safety tips:
Keep a slight bend in your elbows and make sure your core engaged to protect your lower back. Keep your head in a neutral position so you don’t overarch your neck.

How to perform the rear delt press:

1. Set up: Start by lying face down on the floor, hands slightly wider than shoulder-width and right under your shoulders. Your body should be in a straight line from your head to your heels.
2. Engage your core: Lift your chest slightly off the ground by activating your posterior chain, making sure your body stays aligned – no sagging or arching.
3. Initiate the press: Push through your palms, lifting your upper body by pressing through your rear delts and triceps. Squeeze your shoulder blades together as you press up.
4. Hold and squeeze: Once your arms are extended, hold for a sec and feel that squeeze in your rear delts, letting the tension build up in your upper back.
5. Lower with control: Slowly bring yourself back down to the starting position, keeping tension in your delts and staying in control on the descent. Don’t forget to keep that core tight the whole time.
6. Mind-muscle connection: Throughout the exercise, picture your rear delts doing the work to press your upper body up. Focus on keeping that tension in your shoulder blades for the best engagement.

Regressions:
If this feels too tough, drop to your knees to reduce the weight on your shoulders. Or, try doing the move with your hands on an elevated surface like a bench to ease up the intensity.

Progressions:
Want to up the ante? Elevate your feet on a raised surface for more pressure on your shoulders. For a serious challenge, try single-arm rear delt presses to test your shoulder stability and strength. Now that’s a double whammy!

8 - Wide australian face pull (intermediate)

Muscles worked	How to perform
	Credits to Chris Heria

The wide Australian face pull is a banger bodyweight exercise that hits the posterior delts, upper traps, rhomboids, and rotator cuff muscles. You’re basically doing a face pull under a bar, using a wide grip to pull your body toward it. It’s a top move for isolating and strengthening the rear delts while boosting shoulder stability. It’s also a ripper exercise for working the pulling muscles in your upper back and shoulders—key for good posture and shoulder health.

Safety tips: Keep your elbows up at shoulder height, and focus on pulling your shoulder blades back to avoid straining your neck or lower back. Engage your core throughout to stop your hips from sagging and to keep your body solid.

How to perform the wide Australian face pull:

1. Set up: Get yourself under a bar or elevated surface and grab it with a wide overhand grip, just a bit wider than shoulder-width. Your body should be in a straight line from head to heels, and your feet should be flat on the ground.
2. Engage your core: Tighten your core and glutes to keep your body rigid. Extend your arms fully, and make sure your chest is lined up under the bar.
3. Initiate the pull: Pull your chest toward the bar, leading with your elbows at a 90-degree angle, keeping your hands wider than your shoulders. Feel that contraction in your posterior delts and upper back.
4. Squeeze at the top: When your face is near the bar, pause and squeeze your shoulder blades together. Focus on the tension in your rear delts and traps.
5. Lower slowly: Lower yourself back down slowly, keeping control over the movement and maintaining tension in your posterior delts as you go.
6. Mind-muscle connection: Visualize your shoulder blades pulling toward each other with every rep, and stay focused on that deep engagement in your rear delts as you pull.

Regressions: To make it easier, adjust your body angle by standing more upright or bring your feet closer to the bar. You can also try using a narrower grip to reduce the load on your shoulders.

Progressions: Want a bigger challenge? Elevate your feet on a bench or surface to get your body more parallel to the ground—this cranks up the resistance. You can also slow down the tempo or hold the top position longer to really work those rear delts.

9 - Reverse leans (intermediate)

Muscles worked	How to perform
	Credits to Chris Heria

Reverse leans are widely used for hitting the posterior deltoids, as well as working the upper back muscles like the rhomboids and traps. This exercise has you leaning back while keeping your whole body engaged, making it a great way to really isolate the rear delts – the part of the shoulder that often gets a bit neglected. By focusing on slow, controlled movement, reverse leans help strengthen and shape your rear delts, giving you better shoulder balance and posture.

Safety tips:

• Keep your core tight to avoid arching your lower back.
• Make sure your shoulders are aligned, and don’t overextend your arms to avoid putting too much strain on your shoulder joints.
• Do the exercise on a stable surface, like a yoga mat or padded floor.

How to perform reverse leans:

1. Set up your position: Start by kneeling on the floor with your knees shoulder-width apart, and let your arms hang naturally by your sides.
2. Engage your core and glutes: Keep your back straight, chest open, and engage your core. Tighten your glutes for that extra bit of stability.
3. Lean back slowly: Exhale and slowly lean back, hinging at your knees while keeping your body in a straight line from head to knees.
4. Focus on your rear delts: As you lean back, feel that sweet tension building in your posterior delts. Keep your shoulders engaged but relaxed.
5. Return to starting position: Inhale and slowly come back up to your upright kneeling position, using your rear delts and core muscles to control the movement.

Regressions:
If reverse leans are feeling a bit too tough, don’t worry. You can reduce the range of motion by leaning back just a little. You can also grab a resistance band anchored in front of you for a bit of extra help with the movement.

Progressions:
If you’re ready to take things up a notch, try holding light weights in each hand to increase the challenge for your delts. Another option is to lean further back, but only if you can keep that form solid and maintain control.

10 - Victorian pose (advanced)

Muscles worked	How to perform
	Credit to flolitsw

The Victorian pose is a tough-as-nails static hold that hits your posterior delts, lats, rhomboids, and core. You’re holding your body in a horizontal position with your arms extended out to the sides, which takes serious strength and endurance in your rear delts and upper back. It’s bloody effective for building shoulder stability, upper back strength, and endurance, making it an advanced move for anyone focused on delt training.

Safety tips:
Make sure your core and glutes are engaged to avoid putting strain on your lower back. Keep your shoulders pulled down and back, so you don’t put too much pressure on your neck or shoulder joints.

How to perform the Victorian pose:

1. Set up: Lie face up on the floor, arms extended out to the sides at shoulder height, palms facing up. Legs fully extended, forming a straight line with your body.
2. Engage your core: Tighten your core and glutes to stabilize your lower back, making sure your body stays flat against the ground.
3. Lift your arms and legs: Raise both your arms and legs off the ground at the same time, keeping that straight line. Focus on contracting your rear delts and upper back as you lift.
4. Hold the position: Keep your arms out to the sides and legs off the floor, holding steady while your rear delts work hard. Retract your shoulder blades and keep your arms parallel.
5. Maintain tension: Concentrate on keeping tension in your posterior delts and upper back, while your body stays stable and aligned.
6. Mind-muscle connection: Picture your rear delts and upper back muscles supporting the hold. Keep your arms parallel to the ground and feel the burn as you maintain the pose.

Regressions:
If this feels like a bit of a bummer, keep your legs on the ground or bend your arms slightly to take the pressure off your shoulders. You can also hold the position for shorter intervals and build up your strength over time.

Progressions:
For more of a challenge, grab some light weights or resistance bands to add extra tension to your rear delts. You can also try holding the pose for longer or do it on an unstable surface, like a balance board, to engage more stabilizing muscles.

11 - Reverse fly (advanced version)

Muscles worked	How to perform
	Credit to Chris Heria

The reverse fly is a bloody awesome way to hit those posterior delts and upper back muscles, like your traps and rhomboids. This bodyweight version mimics the traditional dumbbell reverse fly, but you’re using your own body to pull those shoulder blades together. It’s a ripper of an exercise for isolating and strengthening your rear delts without needing any weights. Plus, adding reverse flies to your routine helps balance out your front delts and improves shoulder stability and posture.

Safety tips:
Keep a slight bend in your elbows to avoid hyperextension. Focus on squeezing your shoulder blades together without letting your shoulders shrug. Go slow and steady to avoid straining your neck or back—no rush here, mate.

How to perform reverse fly:

1. Get into position – Stand with your feet shoulder-width apart, hinge forward at the hips, and keep your back flat while letting your arms hang down naturally.
2. Engage your core and stabilize – Tighten up your core and maintain a neutral spine to get ready for the move.
3. Lift your arms outwards – With a slight bend in your elbows, exhale as you slowly lift your arms out to the sides, forming a “T” shape with your body.
4. Mind-to-muscle connection – Squeeze those shoulder blades together and feel your rear delts doing the work. Don’t let your traps take over here.
5. Return to start – Inhale as you lower your arms back down slowly, keeping control and focusing on your rear delts the whole way.

Regressions
If you’re finding it tough, reduce the range of motion by lifting your arms part way up. You can also try doing the reverse fly seated or lean your chest against a wall to lighten the load.

Progressions
Looking for a challenge? Hold small weights or use resistance bands to add extra load to those rear delts. You can also mix things up by performing the move on an incline or decline to really test your muscle control and range of motion.

8 body weight exercises shoulders (with parallettes)

1 - Standing pike isometric press on parallettes (beginner)

Muscles worked	How to perform

The standing pike isometric press on parallettes is a killer exercise for building shoulder strength, especially in your anterior delts. You’ll also get your lateral delts, upper chest, and triceps working. By holding a pike position and pressing through your shoulders, this move is all about strength and stability, focusing on those front delts due to the angle of your body. If you’re working towards a handstand, this is a damn good bodyweight shoulder exercises stepping stone.

Safety tips and setup:

• Make sure your parallettes are on a stable, non-slip surface.
• Warm up your shoulders, wrists, and core properly before diving in.
• Keep your core tight the whole time to protect your lower back and keep good form.

How to perform:

1. Set up your parallettes: Place them shoulder-width apart on a stable surface.
2. Stand behind them: Grip the parallettes firmly with your hands, arms straight.
3. Get into a pike position: Lift your hips towards the ceiling, keeping your legs straight and your toes on the ground.
4. Engage your shoulders: Lean your torso slightly forward and press through your hands. Feel that tension build up in your front delts.
5. Hold the position: Keep pressing down on the parallettes, focusing on squeezing your shoulder muscles as you hold steady.
6. Activate your muscles: Imagine pushing the ground away from you with your shoulders. Keep your arms straight and core braced.
7. Maintain steady breathing: Hold the position for as long as you can, gradually increasing the time as you get stronger.

Regressions:

• If it’s too tough, bend your knees to reduce the load on your shoulders.
• You can also use a higher surface under your feet, like yoga blocks, to make the angle less intense.

Progressions:

• Want to make it harder? Elevate your feet on a box to increase the demand on your shoulders.
• For a real challenge, aim to press into a full handstand from the pike position – that’ll get those shoulders burning!

2 - Scapula push ups on parallettes (beginner)

Muscles worked	How to perform

Scapula push-ups on parallettes mainly target your posterior deltoids, along with the muscles around your scapula and upper back, like the rhomboids and traps. You’ll keep your arms straight and focus on retracting and protracting your shoulder blades. This is a sweet move for shoulder stability and mobility, plus it’ll work wonders for your posture and rear delt strength.

The scapula is a key player in your shoulder function, mate. It’s involved in six different types of movement in the shoulder joint, so training in this area can set you up for success in skills like the handstand. Working on your scapula mobility and strength gives you some serious benefits down the line.

Now, with scapula push-ups on parallettes, you’re not looking for a massive range of motion—these bad boys are more about wrist support so you can bang out more reps and get the job done. I’d suggest going for mini or long parallettes here.

Safety tips and setup:

• Make sure your parallettes are on a flat, non-slip surface—no one wants a dud setup.
• Engage your core to stop your back from arching mid-move.
• Warm up those shoulder joints and upper back muscles to keep everything moving smoothly.

How to perform:

1. Set up the parallettes shoulder-width apart on the ground.
2. Get into a plank position: Hands on the parallettes, arms straight, core tight, and your body forming a straight line from head to heels.
3. Retract your scapulae: Pull your shoulder blades together while keeping those arms locked straight.
4. Engage your rear delts and upper back: Feel the squeeze as your scapulae come together—this is where the magic happens for your posterior delts.
5. Protract your scapula: Push away from the parallettes, spreading your shoulder blades apart, but keep those arms straight.
6. Focus on muscle activation: Picture your scapula gliding along your rib cage, with each retraction and protraction driven by your rear delts and upper back.
7. Repeat for as many reps as you can handle, keeping your core stable and your breathing steady.

Regressions:

• Drop to your knees to make the move easier.
• Ditch the parallettes and try it on the floor to reduce the range of motion and the load on your scapula.

Progressions:

• Elevate your feet on a bench or box to up the difficulty and really fire up your shoulders.
• Combine scapula push-ups with regular push-ups to give your delts a double whammy and hit them through a full range of motion.

3 - Tuck planche on parallettes (intermediate)

Muscles worked	How to perform

Tuck planche on parallettes really target the anterior deltoids, while also firing up your core, triceps, and upper back. This isometric hold has you suspending your body in a tucked position while balancing on the parallettes. It’s highly effective for building shoulder strength and stability, especially in the front delts, which do most of the work to keep you in position.

The difficulty of any planche movement cranks up the more you lean forward. If you’re doing these right, you’ll build heaps of control, along with better mobility in your wrists and shoulders. And since you're holding up your whole body weight, you’ll feel a damn good burn – great for building up those shoulder muscles.

With all that in mind, your wrists are gonna cop a fair bit of pressure. So I mix it up – half my sets without tall parallettes, and half with tall parallettes to keep things balanced.

Safety tips and setup:

• Make sure your parallettes are on a stable surface to stop them from slipping during the exercise.
• Warm up those shoulders, wrists, and core before giving this a go.
• Focus on keeping your shoulder and wrist alignment on point to avoid any injuries.

How to perform:

1. Set up the parallettes shoulder-width apart on solid ground.
2. Grip them firmly, keeping your arms straight and shoulders fully engaged.
3. Lift your knees into a tucked position, pulling them toward your chest while pressing through your shoulders and keeping your arms locked out.
4. Engage your anterior delts and core, feeling your front delts do the heavy lifting as you hold your body up.
5. Lean your torso forward, making sure your weight is centered over your hands while keeping your core tight.
6. Focus on mind-muscle connection, picturing your shoulders supporting your entire body weight as you hold the tuck.
7. Hold the position for as long as you can, aiming to go a bit longer each time while keeping control and tension in your delts.

Regressions:

• Do the tuck planche with your toes lightly touching the ground for some support.
• Keep your knees tucked closer to your chest to lighten the load on your shoulders.

Progressions:

• Extend one leg out of the tuck position to ramp up the difficulty and shoulder activation.
• Try transitioning from the tuck planche into a full planche hold to push your shoulder strength and balance to the next level.

4 - Pike push ups on parallettes (intermediate)

Muscles worked	How to perform

Pike push-ups on parallettes mainly target the anterior deltoids, while also hitting the lateral delts, triceps, and upper chest. It’s like a vertical press movement, perfect for building shoulder strength and control. With the parallettes, you’ve got more range of motion, putting even more focus on those front delts.

The higher you elevate your legs, the tougher this gets. And for a power move like pike push-ups on parallettes, I’d even suggest dedicating a whole session to them. Why? Because maxing out on this bad boy is how you get those juicy shoulder gains. I’ve done sessions like this myself, and the muscle growth is worth it:

• Start with the hardest variation you can manage
• Smash out as many reps as possible
• Drop down to the second-hardest version
• Go until failure
• Keep dropping down until you’re doing knee pike push-ups, and your shoulders are toast!

This is what I call the “GRAVGEAR HYPER SET,” inspired by Mike Mentzer’s training methods. Master these, and you’ll not only pump up the front heads of your shoulders, but you’ll also get that bit closer to the handstand push-up – one of the most respected moves in the game.
For pike push-ups, the tall parallettes are the way to go. That extended range of motion makes all the difference.

Safety tips and setup:

• Make sure the parallettes are on a stable, non-slip surface.
• Warm up your wrists, shoulders, and core to avoid any nasty strains or injuries.
• Keep control of the movement – core tight, no excessive arching in the lower back.

How to perform:

1. Set up the parallettes shoulder-width apart on a solid surface.
2. Get into a pike position, hips high, hands gripping the parallettes, feet shoulder-width apart.
3. Engage your shoulders and core, arms straight, body forming a solid "V" shape.
4. Lower your head towards the parallettes, bending your elbows and feeling your anterior delts doing the heavy lifting.
5. Press back up, pushing through your shoulders and triceps to return to the start.
6. Engage your mind-muscle connection: as you press, picture your shoulders acting like a hinge, powering through the lift.
7. Repeat for reps, keeping a steady pace and proper form throughout.

Regressions:

• Bend your knees slightly to reduce the load on your shoulders.
• Elevate your hands on a higher surface to ease the angle and make things less intense.

Progressions:

• Elevate your feet on a box for an even bigger challenge, mimicking the mechanics of a handstand push-up.
• Once you’ve nailed the pike push-up, work towards full handstand push-ups to take your shoulder strength to the next level.

5 - Chest to wall handstand holds on parallettes (intermediate)

Muscles worked	How to perform

Chest to wall handstand holds on parallettes are an awesome way to hit your anterior and lateral delts, while also working your upper traps, triceps, and core. This isometric hold has many benefits. You are balancing upside down, chest facing the wall, which does wonders for shoulder stability and strength, especially in your front and side delts. Using parallettes gives you a bigger range of motion and takes some of the load off your wrists, making it a more controlled and comfortable hold.

Safety tips and setup:

• Make sure your parallettes are on a stable, non-slip surface—no dodgy setups here.
• Warm up your wrists, shoulders, and core properly before giving this a crack.
• Keep a slight hollow body position to avoid overextending your back and straining your lower spine.

How to perform:

1. Set up your parallettes: Place them shoulder-width apart, about 6 inches from the wall.
2. Get into a plank: Hands on the parallettes, feet close to the wall.
3. Walk your feet up the wall: Bring yourself into a chest-to-wall handstand, gripping the parallettes tight.
4. Engage your core and shoulders: Squeeze those front and side delts to keep your body steady.
5. Press into the parallettes: Keep your arms straight and locked, feeling the tension through your shoulders and upper back.
6. Hold a strong position: Keep your neck neutral, core strong, and imagine your body as one straight line from head to toes, with your shoulders doing the heavy lifting.
7. Hold the position: Stay there for the desired time, breathe steady, and focus on your shoulder stability.

Regressions:
If this feels like a bit of a bummer, start with your feet on a higher surface, like a box, instead of walking up the wall. You can also hold the handstand for shorter bursts, building up your shoulder strength as you go.

Progressions:
To level up, move your hands closer to the wall to make your body more vertical, adding more load to your shoulders. Or, if you’re feeling stoked, try transitioning into handstand push-ups on the parallettes for a double whammy on your delts.

6 - Pseudo planche push ups on parallettes (intermediate)

Muscles worked	How to perform

Pseudo planche push-ups on parallettes are all about smashing those anterior deltoids (front of the shoulders), while also firing up the chest, triceps, and core. With this push-up variation, you’re leaning forward over the parallettes, loading up your shoulders, and building some serious front delt strength. The more you lean forward, the more it mimics a planche, helping with shoulder stability and pushing power.

Pseudo planche push-ups are a really good move, especially when you’ve got tall parallettes, or even if you’re just going without them. You’ll feel it mostly in your shoulders and wrists. Sure, your chest gets in on the action too, but with planche exercises, the more you lean, the more those muscles scream!

Safety tips and setup
Make sure your parallettes are on a stable, non-slip surface. Warm up those wrists, shoulders, and core beforehand to keep injuries at bay. Keep your elbows tucked in and control the movement to protect your shoulders from any strain.

How to perform:

1. Set the parallettes – Shoulder-width apart on the ground.
2. Get into a push-up position – Grab the parallettes with straight arms, then lean your body forward so your shoulders go past your hands.
3. Engage your core and delts – Tighten your core and focus on keeping a straight line from head to heels. Those front delts should be on fire.
4. Lower your chest – Bring your chest towards the parallettes, keeping that forward lean and your elbows close. Feel the burn in your front delts and triceps.
5. Push back up – Press through your hands, pushing your shoulders away from the parallettes while keeping that lean going strong.
6. Mind-to-muscle connection – Picture your anterior delts doing most of the work as you control both the way down and back up.
7. Repeat for reps – Keep the forward lean steady to maximize the shoulder activation.

Regressions
If it’s a bit much, drop to your knees to reduce the load on your shoulders. You can also ease up on the forward lean while still getting your front delts in on the action.

Progressions
Want to kick it up a notch? Lean even further forward to really load up your shoulders and get closer to a full planche. Or try it with your feet elevated on a box or bench for extra intensity and shoulder activation.

7 - Handstand push ups on parallettes (advanced)

Muscles worked	How to perform

Handstand push-ups on parallettes primarily work the anterior and lateral delts, while also hitting the triceps and upper chest. You’re pressing your whole body weight from an inverted position, making it one of the best ways to build shoulder strength and stability. The parallettes give you a greater range of motion than regular handstand push-ups, adding extra intensity and really firing up your front and side delts.

Safety tips and setup:

• Make sure your parallettes are on a stable, non-slip surface.
• Warm up your wrists, shoulders, and core properly before jumping into this one.
• Keep your core tight and control your descent to protect your neck and back.

How to perform:

1. Set up the parallettes: Place them shoulder-width apart on a solid surface.
2. Kick up into a handstand: Grip the parallettes with straight arms, keeping your body in line from head to toes.
3. Engage your core and shoulders: Keep everything tight and aligned.
4. Lower yourself down: Bend your elbows and bring your head down between the parallettes, keeping it controlled and feeling the work in your shoulders.
5. Press back up: Push through your hands, engaging your front delts and triceps to lift yourself back to the top.
6. Mind-to-muscle connection: Focus on your delts pushing your body weight as you press up, feeling that tension build in your shoulders.
7. Repeat for reps: Keep control and stay engaged through your core as you power through the movement.

Regressions:

• Try the exercise with your feet against a wall to help with balance and lighten the load on your shoulders.
• Work up to it with pike push-ups on parallettes to build strength before tackling the full handstand version.

Progressions:

• Want to take it up a notch? Elevate your feet on a box or try it freestanding for more difficulty and shoulder engagement.
• You can also lower yourself deeper between the parallettes to really challenge those delts and triceps.

8 - Planche holds on parallettes (advanced)

Muscles worked	How to perform

Planche holds on parallettes mainly hit the anterior deltoids, plus your core, chest, and triceps. It’s one of the toughest bodyweight exercises for shoulder strength. This static hold requires you to balance your body parallel to the ground, so your front delts and core are working overtime to keep you steady.

You can weave in parallettes wherever you like. At this stage, you’ll know if you need them based on how your wrists are feeling. You might use them for all your sets, or maybe none. It’s up to you. Without parallettes, you’ll need a bit more flexibility, and your grip can be the weak link when things get intense.

Safety tips and setup:

• Make sure your parallettes are set up on a stable, non-slip surface.
• Warm up your wrists, shoulders, and core properly before jumping into it.
• Focus on form—keep a hollow body position to protect your lower back and avoid sagging.

How to perform:

1. Place the parallettes shoulder-width apart on the ground.
2. Grip the parallettes firmly, keep your arms straight, and lean forward as you lift your feet into a tucked position.
3. Engage your core and anterior delts—you’ll feel the tension in your shoulders as they take on your body weight.
4. Straighten your body, extend your legs behind you, and maintain the forward lean, keeping your body parallel to the ground.
5. Mind-to-muscle connection: Picture your front delts and core stabilizing your body, keeping your hips aligned with your shoulders.
6. Hold the position—arms straight, core tight, and breathe steadily to stay in control.
7. Release and repeat. Over time, aim to hold the position longer as your strength builds.

Regressions:

• Start with a tuck planche hold—knees bent and tucked to your chest—to lighten the load on your shoulders.
• Practice with your feet on the ground or on a low surface until you’ve built enough shoulder and core strength for the full planche hold.

Progressions:

• Move from a tuck planche to a straddle planche, extending your legs to the sides to ramp up the difficulty and shoulder engagement.
• Progress to a full planche hold—legs straight, body parallel to the ground—maxing out the demand on your shoulders and core.

Hypertrophy calisthenics shoulder workout

Beginner calisthenics workout shoulders variant

This one’s for anyone just starting out – it’ll hit your anterior, lateral, and posterior delts with weight free shoulder exercises that are beginner-friendly. By targeting all three heads of the shoulder, you’ll build balanced muscle growth and shoulder stability. The focus here is on controlled tempos and moderate reps, giving you solid time under tension to grow those muscles without smashing your joints. A solid place to start, mate!

Intermediate Workout Variant

For those ready to level up, this intermediate workout ramps things up with more challenging exercises. You’ll still be hitting all three heads of the shoulder, but with a bit more intensity and focus on stability. This one’s all about control and muscle activation, pushing you towards even more strength and balanced growth. It’s fantastic for intermediate athletes keen to keep progressing with their shoulder development.

Advanced Workout Variant

Now, if you’re an advanced athlete looking to go hard, this one’s for you. This hypertrophy-focused workout cranks up the difficulty, throwing in tough calisthenics moves that target every part of your delts. It takes serious strength, stability, and control, ensuring you’re maxing out your muscle engagement for the biggest gains. The high-intensity of this workout is spot on for getting those shoulders to grow like mad.

Strength shoulder workout without equipment

Beginner Workout Variant

This one’s for beginners keen to build up some solid shoulder strength without any gear. We’re targeting all three parts of the shoulder – the anterior, lateral, and posterior delts. The focus here is on form and stability. By keeping the tempo slow and the reps controlled, you’ll activate the right muscles and avoid injuries. It’s a bloody good way to lay a strong foundation.

Intermediate Workout Variant

This is where things get a bit more spicy. The intermediate workout ramps up the difficulty, bringing in exercises that really target all three deltoid heads. You’ll feel it in every corner of your shoulders. By focusing on compound moves and upping the intensity, this routine will have your muscles working hard. With a higher load and slower tempo, you’re on track for some damn good strength gains.

Advanced body workout for shoulders

Now we’re in advanced territory – time to push your limits. This workout is designed for those who’ve already built up serious shoulder strength and stability. It’s all about low reps and longer rest periods to really max out on strength gains. Each exercise hits your anterior, lateral, and posterior delts while giving your core and upper body a solid challenge. If you’re stoked to take things up a notch, this one’s for you.

Tone shoulder workout with bodyweight

Beginner bodyweight exercises for shoulders and arms

This one’s for the beginners looking to tone up their shoulders and target the anterior, lateral, and posterior delts with some solid bodyweight moves. It’s all about controlled movements, higher reps, and keeping things at a moderate intensity to build endurance and start shaping those delts without any heavy weights. Using time under tension and a full range of motion, you’ll be sculpting lean, strong shoulders in no time.

Intermediate Workout Variant

Ready to step it up? This intermediate workout takes things up a notch, with more intensity and volume to tone your shoulders and build some endurance. Each exercise is designed to hit different parts of the shoulder, giving you a balanced look across all three deltoid heads. The steady tempo and rest periods are perfect for creating that slow burn, so you’re toning up without bulking up.

Advanced bodyweight exercises to build shoulders

For the advanced crew, this workout is all about maintaining strength while achieving a killer tone through some challenging bodyweight exercises. You’ll need a bit more control and endurance, as these moves really target the front, side, and rear delts to give you that well-rounded, sculpted look. With high reps and short rest periods, it’s intense, but damn effective for toning those shoulders.

Endurance bodyweight shoulder workout

Beginner calisthenics exercises shoulders workout

This beginner shoulder endurance workout is all about building stamina and stability in your delts—front, side, and rear—through higher reps and steady time under tension. The bodyweight exercises for shoulders here will get your muscles used to lasting longer under stress while improving shoulder control. Perfect for those just getting started and wanting to build a solid foundation.

Intermediate shoulder body workouts

For those who’ve been putting in the work and are ready to take it up a notch, this intermediate endurance workout will give your delts a proper challenge. With more difficult bodyweight moves, it cranks up the load on your front, side, and rear delts, pushing them to work harder for longer. If you’re looking to build strength alongside endurance, this one fits the bill.

Advanced Workout Variant

Ready to push your delts to the bloody limit? This advanced endurance workout is designed for those who want to seriously challenge their shoulder stamina. You’ll be using tough bodyweight moves with minimal rest, working your anterior, lateral, and posterior delts, all while throwing in some core stability. If you’re keen to boost your endurance and shoulder control, this one’s for you, mate.

Power/explosivity calisthenics shoulder routine

Beginner Workout Variant

This beginner workout is all about laying the groundwork for shoulder power and explosivity, focusing on your front, side, and rear delts. The body exercises for shoulders use dynamic movements to get your quick-twitch muscle fibers firing, which is key for building explosive strength. It’s a solid way for beginners to ease into controlled explosive movements, improving coordination and muscle responsiveness.

Intermediate shoulder workout no equipment

This intermediate routine cranks things up a notch with more challenging shoulder exercises. It’s designed to rapidly engage your anterior, lateral, and posterior delts for explosive strength and power. By mixing explosive pushes with stabilizing movements, you’ll build up your shoulder strength and responsiveness, giving you a real edge in performance.

Advanced shoulder calisthenics Workout

For those chasing maximum shoulder explosivity, this advanced routine is the real deal. It’s loaded with tough calisthenics moves that hit all three deltoid heads, pushing your shoulder strength and power to the limit. The focus here is on explosive strength, building quick-twitch muscle fibers and boosting your overall power output.

Bodyweight shoulder training advice

Mind-to-muscle connection

The mind-to-muscle connection is an old-school idea—been around long before the fitness industry as we know it today. It’s all about really focusing on your muscles during a workout—before, during, and after. You’ve got to picture them working, feeling the stress, and imagining the resistance being tougher than it actually is.

Think of it like this: during a push-up, imagine you’re pushing against a 100kg resistance band. Visualize yourself weighing way more than you do. If you’re dialed in and doing this, you can actually see better results. There’s some science behind it too—immersing yourself in a workout has been shown to boost your gains.

The misconception with “beginner, intermediate, advanced” body workouts for shoulders

The whole idea of "beginner" or "advanced" isn’t set in stone—it’s all relative to the most basic exercises. A wall push-up might be the easiest starting point, while an explosive planche push-up is at the other end of the scale as one of the most advanced moves you can do.

But here’s where people tend to go wrong:
They’ll pick bodyweight exercise for shoulders or workout plans without really thinking about their own ability level. It’s a pretty common mistake, but the fix is simple – just make sure you’re personalizing your workouts based on where you’re at.

To help you sort that out, we’ve put together the Gravgear telegram group. It’s a free, friendly spot where people like you can help each other tackle whatever workout challenges come up.

So, if you’re keen, you can join here and take the guesswork out of your training.

How to judge exercise difficulty

Calisthenics is all about relative strength—what’s a breeze for one person might be a real struggle for another. Take this for example: a lean, 5’6" skinny bloke weighing 67 kg soaking wet versus a stocky 6’4" fella tipping the scales at 94kg. That lighter guy will probably find push-ups way easier because calisthenics uses your own bodyweight as resistance.

So, how do you judge the difficulty?
It’s not just about the exercise itself; it’s about your body weight and body composition. That’s why you’ve got to give these exercises a go and find a variation that fits you—something that’s challenging, but not so hard you feel like a dud.

As you work through these calisthenics shoulder exercises, keep in mind they’re meant to be adaptable. Don’t stress if one feels tougher than expected; just tweak it until it’s right for you.

FAQs

What calisthenics work shoulders?

All you need to build functional shoulder strength in calisthenics is consistency. Stay stoked, keep working hard, and the results will follow. Sure, you need enough intensity and time under tension to see proper gains—but I reckon you already knew that.

Whether you’re chasing skills like the planche or just aiming for a balanced, strong-as-hell body, solid shoulders are a must. In calisthenics, it’s nearly impossible to target just one muscle group—especially with big ones like the shoulders.

All the exercises in this blog don’t just hit your delts—they engage your chest, triceps, back, and core too, giving you a damn good double whammy. That’s why calisthenics is so effective.

We still need to give equal love to all three heads of the delts though. Balanced development means better performance and less chance of injury. That’s why we’ve got such a variety of movements in this lineup, making sure your delts stay strong from every angle.

Are parallettes worth it?

Whether parallettes are worth it or not really depends on how much you’re gonna use them and what your goals are. If you’re training skills like planches or L-sits, they’re bloody handy. Especially as you get stronger and start adding weight to your routines long-term.

Wooden parallettes are definitely worth considering, especially for their grip. As someone we know, Seb, mentioned in a review:
“To be honest, it does feel a bit smooth when you glide your hand across. But somehow when you start gripping, it actually has quite a bit of friction.”

Another bloke on Reddit shared his experience:
“I've reached that stage in my training where my wrists become extremely painful when I train tuck planche or practice handstand variations. I know developing wrist strength takes time, but I want an alternative I can use now. Plus, with parallettes, there’s more elevation, making it easier to practice L-sit to handstand.”

Another reviewer also pointed out:
“I struggled with grip on the steel parallettes at the gym, which made starting calisthenics even more stressful.”

We’ve heard what others have to say. So let’s dive into the pros and cons of wooden parallettes to get a clearer picture.

How to use parallettes?

I reckon parallettes are bloody useful for supersets or when you’re tackling tough static holds like handstands and planche training. For instance, after a few rounds of shoulder exercises for calisthenics, your wrists will probably start to ache. Pushing through that kind of fatigue can lead to a bummer of an injury since your wrists are copping all your body weight.

It’s always smart to train every part of your body, but imagine the damage if you topple the wrong way—especially if you’re rocking a weight vest. So, after two or three solid handstand holds, it’s a good idea to switch to parallettes for any extra sets. They take a lot of pressure off your wrists and let you keep training safely.

Think of them like wrist wraps, but with the added bonus of extra range of motion. They’ll help you push further without overloading your wrists.

Are these the best shoulder exercises calisthenics?

By now, you should have a solid grasp of how to work wooden parallettes into your routine and how to target your shoulders more effectively with calisthenics exercises.

If you’ve been thinking about grabbing a pair of parallettes, you’ve probably seen our range of wooden ones for sale. We’ve got over fifty reviews that speak for themselves, so that should give you a pretty good idea of whether they fit the bill for you.

Now, go out and crush your training!

Citations

• Paoli A, Mancin L, Saoncella M, Grigoletto D, Pacelli FQ, Zamparo P, Schoenfeld BJ, Marcolin G. Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. Eur J Transl Myol. 2019 Jun 12;29(2):8250. doi: 10.4081/ejtm.2019.8250. PMID: 31354928; PMCID: PMC6615069.
• Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.