This 3-move body weight shoulder exercise carves your triceps, pecs and delts in simply 20 minutes

Has your present chest and shoulder exercise gone stale? Revive limp exercise routines by including this three-move body weight shoulder exercise to your arsenal of upper-body workouts.

If you happen to already undertake hypertrophy or power coaching, you’ll be well-versed in one of the best methods to strengthen and sculpt your muscle tissues and the way a lot work it takes. However no matter your expertise stage, it’s value a fast reminder that exercises should be two issues: constant and progressive (identified within the health business as progressive overload) to problem your muscle tissues correctly over time.

What we imply is that you simply’ll must repeat and adapt this three-exercise chest and shoulder exercise to note enhancements over time. However whether or not you are simply dipping your toes (or shoulders) into higher physique exercises otherwise you’re extra developed together with your coaching plan, this one is bound to fireplace up your muscle tissues.

Now, on to the workouts.

What’s the no weights 3-move chest and shoulder exercise?

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There’s loads of alternative to train with weights, however many individuals discover it more durable to program difficult and efficient body weight exercises with out them, which is the place we are available.

The three chest and shoulder workouts beneath type an enormous set. A large or cluster set means a mixture of three or extra workouts completed collectively, back-to-back. Purpose for max reps of wall walks within the first minute, then transfer straight to the dive bomber push-ups within the subsequent. End with the decline push-ups within the third earlier than taking a one-minute relaxation and starting a brand new spherical. Strive 4-5 rounds.

EMOM (each minute on the minute):

Minute 1: Wall walks

Minute 2: Dive bomber push-ups

Minute 3: Decline push-ups

Minute 4: Relaxation

A lot of the finest methods to construct muscle with out lifting heavier weights require getting the artistic juices flowing. You can improve power, construct leaner muscle and enhance muscular endurance by performing excessive reps of those three workouts with little relaxation.

However bear in mind to heat up correctly, stretch afterward and provides your muscle tissues restoration time between classes.

1. Wall walks

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The complete-body train develops sturdy shoulders and core muscle tissues whereas activating most main muscle teams. Deal with controlling the transfer with out speeding, and goal for no less than 6 reps. Keep away from dipping your hips within the push-up place.


Begin in a handstand place going through the wall.

Start by slowly strolling your fingers ahead, away from the wall, and, on the similar time, stroll your ft down the wall.

Maintain going till you attain a push-up place. Maintain your core engaged, hips aligned together with your shoulders and again flat.

Pause, then stroll your ft again up the wall as you stroll each fingers towards the wall once more.

If you happen to don’t obtain the complete vary of movement, apply shifting so far as you may. As a development, apply handstand push-ups as an alternative. Beginning in the identical place, bend your elbows and decrease your head to the ground beneath you, then push again into your handstand place.

2. Dive bomber push-up

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The train appears like a downward-facing canine to an upward-facing canine transition utilized in yoga. It takes an present quantity of higher physique power, so apply first in your knees utilizing the steps beneath. Solely carry your knees if you really feel comfy, and maintain your elbows locked near your physique to guard your joints.


Begin in a downward-facing canine together with your fingers pointed ahead and your core engaged. Think about turning your fingers barely outward to roll your elbows inward and look between your ft.

Start bending your elbows and decreasing your forearms towards the mat.

Drive your physique weight ahead between your arms and push upward as your hips hover simply above the ground into an upward-facing canine, arms straight.

Reverse the sequence of motion again to downward canine. You can add a toddler’s pose or a plank between, or use your knees.

3. Decline push-up

(Picture credit score: Getty Pictures)

The push-up variation elevates your decrease physique to emphasise the load in your higher physique, torching the pecs, deltoids and triceps within the course of. Maintain your elbows tight to your physique and decrease your chest with management.


Place the balls of your ft on a sturdy bench or field — you possibly can additionally use your couch in case you train at dwelling.

Begin in a push-up place together with your core, shoulders and glutes engaged. Your shoulders ought to stack over your wrists, and your hips align together with your shoulders.

Bend your elbows and decrease till your chest reaches the ground, pause, then explosively push again as much as the beginning place.

Advantages of body weight chest and shoulder workouts

Body weight higher physique workouts strengthen your bones, muscle tissues and joints and enhance general mobility and vary of movement.

We strongly imagine that anybody (who can) ought to have the ability to push and pull their weight and give attention to strengthening their mind-muscle connection earlier than studying to carry weights.

Doing so prepares your bodyfor weightlifting, serving to enhance posture, practical motion and core stability; that is significantly vital in relation to participating your chest and shoulders, as many shoulder accidents we’ve seen come from a scarcity of correct engagement and or shoulder positioning.

Every train additionally develops stronger core muscle tissues and boosts flexibility, particularly throughout wall walks and dive bomber push-ups. Yogis might have a slight benefit right here, however in case you repeat these workouts typically sufficient, you’ll quickly reap the rewards.

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