How to Build Shoulder Muscles Without Weights

Working out has become an absolute essential to stay physically healthy. Whether it's walking, running, biking or adventure, working out helps increase endurance, maintain good body posture, balance and core strength.
Shoulder muscles comprise of front deltoids, posterior deltoids and the trapezius muscles. Because they are not used as extensively as back, or bicep muscles, they become weak overtime and are susceptible to injuries. Performing a series of simple weightless shoulder exercises helps increase strength and builds lean tone muscle.

Instructions

Push-ups

1. Perform a series of push-ups on a flat surface. Keep your arms spaced out about shoulder width apart right on your side.

2. Keep your feet tightly together and on your toes. Inhale as you lower your body and increase resistance.

3. Hold the position for at least 2 seconds, then exhale as you extend back to the original starting position. Push-ups are calisthenic total body workouts that emphasize your rear deltoids and anterior (front) deltoid shoulder muscles.

4. Perform at least 3 sets of as many repetitions as you can. Where you start to fail is your fatigue level.

Lateral Raises

1. Stand upright with your head facing forward. Keep your feet spaced out hip width apart with your toes pointing forward.

2. Lift your arms laterally (on your side) until they are parallel to the ground. .

3. Hold the position for at least 2 seconds, then lower your arms down and repeat for at least 12 to 15 repetitions. Perform at least 3 sets of 12 to 15 repetitions.

Front Deltoid Raises

1. Stand upright on a flat surface. Keep your head straight facing forward. Maintain a normal arch to your back.

2. Space your feet out hip width apart for stability. Start with your arms down at your hip, then lift them up straight forward until they are level with your front shoulder muscles.

3. Hold that position for at least 2 seconds then lower them down to your hip. Repeat the motion for at least 12 to15 repetitions. Perform a total of at least 3 sets of 12 to 15 repetitions.

Standing Shoulder Press

1. Stand upright on a flat surface with your back normally arched and your head level facing forward.

2. Lift your arms to the side and bend your elbows at a 90 degree angle with your palms facing forward. You can also clinch your fists while still keeping your palms facing forward.

3. Slowly lift your arms straight to the top until you reach a full range or motion. Squeeze your top deltoid shoulder muscles.

4. Hold the position for at least 2 seconds then lower them back down to 90 degrees. Repeat the same motion back and forth for 12 to 15 repetitions. Perform at least 3 sets of 12 to 15 repetitions.

Resources

• Shoulder Exercises