How To Grow Bigger Shoulders At Home (NO WEIGHTS WORKOUT)

If you want to build shoulders at home, you need to focus on hitting all of the three heads of the shoulders. Because adequately targeting and growing the front, middle, AND the often neglected rear delts really is key when it comes to creating that 3-dimensional, rounded look. By simply knowing what each head is responsible for doing, we can determine what bodyweight shoulder exercises can be used to effectively train each of these heads without the use of heavy weights. In this home shoulder workout, I’ll show not only show you what those shoulder building exercises are, but I’ll also show you how to properly progress each of them such that you can continue to grow your shoulders overtime as you get stronger, and all in the comfort of your own home. Without further ado, let’s get started on our shoulder workout at home!

The first exercise in the home shoulder workout is the pike-pushups, which mainly targets the front portion of your shoulders. Due to the similar mechanics of both exercises, this exercise can effectively replace the heavy overhead shoulder pressing movement we’d typically perform in the gym. To progress it even further from there you can first elevate your feet up to the edge of a platform and perform your reps on that. Then overtime, gradually move your hands closer to your feet to make the movement even more difficult.

Next, we’re going to use lateral raises in our shoulder workout at home to now target the side portion of your shoulders which helps give it that added width. Now this head of the delt is mainly responsible for shoulder abduction or in other words raising your arm out to the side. To make these easier, you can stand closer to the wall and use less of a lean. Then, overtime as you get stronger, you’ll want to gradually move further away from the wall and lean your body to a greater degree so that your side delts are now lifting a higher proportion of your bodyweight.

Next, it’s time to shift our emphasis onto the rear delts, which function to help pull the arm back behind the body and gives our shoulders that rounded, 3D look we’re after. We’ll effectively train our rear delts in this workout by performing rear delt rows, one of the best shoulder building exercises available, by using the bed sheet setup that I’ve shown in my other home workout videos. You can start with your feet further away from the door and then gradually move your feet closer to the door to make the movement more difficult overtime.

The last of the bodyweight shoulder exercises we’re including allows us to finish off the workout with a little more rear delt isolation, and it’s the rear delt fly. Here, you want to again use the bed sheet setup but this time you’ll straighten your arms in front of you with your palms inwards towards each other. If you don’t have access to bed sheets for this, a viable alternative are rear delt holds with external rotation. For this, I’d suggest using a combination of holding that end position for a longer pause, and adding additional load by holding onto water bottles, for example.

So to sum the video up, here’s what the workout that’ll help you build shoulders at home could look like:

Pike Push-Ups: 4 sets
Bodyweight Lateral Raises: 4 sets
Rear Delt Row (Sheets OR Doorway): 3 sets
Rear Delt Fly (Sheets OR Lying Holds): 3 sets

I’d recommend instead splitting the exercises up into at least 2 days throughout the week using an upper/lower split for example in order to better manage the training volume and frequency. Ideally you want to use a rep range of roughly 10-15 reps per set. But worry less about this and instead focus on taking each set of the workout either to failure or within a rep or two short of failure in order to maximize growth despite having access to heavy weights.

By executing and progressing this workout properly overtime as you get stronger, you’ll be able to build your shoulders in the comfort of your own home without the need for heavy weights. Just keep in mind though that that’s just one piece of the puzzle. Because pairing your workouts with the right nutrition plan is essential when it comes to seeing results and packing on size. And for a step-by-step science-based program that takes care of all the guesswork for you by showing you both how to workout AND what to eat week after week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

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[JeremyEthier]

What home workout would you like to see next? Comment below!

P.S. – honestly thinking about creating a “science-based home haircut tutorial” given the current situation… Let me know if this is something you’d seriously like to see and I’ll throw it in the mix 😄.

P.P.S – For those running my full body home workout, I’d suggest swapping in some of these shoulder exercises into your full body workouts throughout the week to add a little more variety into your weekly routine.

[itayyy]

(0:58) Pike push-ups
(2:35) Bodyweight lateral raises
(3:39) Rear delt row
(4:59) Rear delt fly
(6:38) Sets

[marcpatton]

As someone who prefers bodyweight workouts, I must say that I'm impressed with the amount of variation you include to make the exercises easier/harder. You even have alternative exercises for extreme minimalists!

[maccodifavole]

YOU HAVE NO IDEA HOW MUCH I NEEDED THIS I LOVE YOU JEREMY

[iamryanlittle]

Let's go! I'll be trying out this workout, man. And honored to hear my music in your video, per usual. Thanks, Jeremy.

[shaiadara]

Cool now I can do lateral raises and clean the house at the same time

[man_vs_life]

Safety Precaution: Make sure no one's going to open that door.

[DrSwole]

Rear delt rows are underrated - people jump to isolation work when compounds can often be more efficient. Great video Jeremy 🔥

[Far_From_Weak]

Seriously you have no idea ho much you hav helped me and not only me millions of people. A heartfull thanks

[NaturalHypertrophy]

The more snacks you eat to fight off boredom the more often you have to raise your hand to your mouth the more work you put your shoulders through #Quarantinehomeworkout

[ThanhMaiOFFICIAL]

It’s quite impressive how something as basic as a push-up can be done in so many ways to target different muscles. I appreciate the techniques and tips in this video. Stay safe, strong and have a blessed Easter Sunday everyone 💪💯🐣☀️

[gamingstars]

4:19
Me doing this exercise
And my mom opens the door...

[amirmohideen]

Like to bring it to the top
1:23 - Pike Push-Ups | 4 sets
2:46 - Bodyweight Lateral Raises | 4 sets
3:53 - Rear Delt Row (Sheets OR Doorway) | 3 sets
4:57 - Rear Delt Fly (Sheets OR Lying Holds) | 3 sets

6:51 - Workout Plan

[johnshepard]

2:21 Or you can also perform the handstand push up (with legs supported on a wall)

[scarlet]

the lateral raises where we lean against wall/ door & push ourselves back upright are surprisingly hard if you really lean & you straighten your arm slightly. It really isolates the delt & hits the side portion. I underestimated this one & it made me sore enough that rolling onto my side during the night woke me up. That rarely happens even with my gym weight workouts

[teflondonmiggz]

These videos are great. I have to do lower 4 times a week because I have to do physical therapy for my torn acl, and I needed a good upper body workout. These help so much, and thanks to these videos I'm still keeping up on my weight loss progress. I have gone down from 253 to 239 in the past 2 months, my progress kind of stopped beginning of quarantine, but now its picking up. Thank you so much man. Also science based haircut sounds perfect, havent gotten a haircut for 2 months and it's long now.

[StandUpForCanada]

Jeremy, THANK YOU for this!
For my shoulders, I've been doing wall walks and handstand pushups - so will incorporate your ideas as well.
Keep up the awesome content, appreciate your time and tips! :) Stay safe, big guy.

[jeffbob]

Upper body workout for 2 times a week with substitutionary exercises. Loved this video!!!!

[ZacMalone]

I have been watching you for 2 years now and can confidently say you are very accurate and reliable. Thank you so much😁

[joh]

By far this is best fitness channel I've come across. Great work