6 Best at Home Exercises for Shoulder Muscles

shoulder-workout
18 Jul

If you have the will for larger shoulders but don’t have the time to go to the gym on your shoulder day, we got something for you. Here are our 6 Best at Home Exercises for Shoulder Muscles.

Diving dolphin

Step 1 : Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart.


Step 2 : Walk with your feet towards your arms about 8 to 12 inches so your hips are lifted toward the ceiling. This will be your starting position.


Step 3 : Lower your hips and keep your body in a straight line as you drive your shoulder forward to hover over your wrists.


Step 4 : Reverse the movement to return to the starting position, and repeat.

Step 1 : Start in a straight arm plank position with your shoulders stacked above your hands and your feet hip-width apart.

Step 2 : Extend your right arm forward, then place it back down into the plank.

 
Step 3 : Extend your right arm to the side, then place it back down into the plank.


Step 4 : Keep your body in a straight line as you reach your opposite (left) arm under your body, pull your right leg toward your core, and tap your right foot with your left hand.


Step 5 : Return to the plank position and then repeat on your opposite side.

Push-ups

Step 1 : Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart(or wider).

Step 2 : Hold your feet together or very slightly-spread: Inhale an bend your elbows to bring your torso near the floor, avoiding extreme hyperextension of your spine. Push yourself back to arms extended position, exhaling as you complete the movement.

Decline Push-ups

Step 1 : Place your feet on a bench or any elevated step and get into a standard pushup position.  

Step 2 : Lower your body until your chest nearly touches the floor, pause then push yourself back to the starting position. Maintain proper form throughout by preventing your hips from Sagging at any point,  keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Arm Scissors

Step 1 : Stand upright with your feet shoulder width apart.

Step 2 : Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter “X”, and then spread them apart.

Step 3 : Switch arms, and repeat the exercise.

Side Arm Raise

Step 1 : Stand with your feet shoulder width apart. 

Step 2 : Raise your arms to the sides at shoulder height, then put them down.

Step 3 : Repeat the exercise, keeping your arms straight during the exercise.