* Stretching exercises are not included in this list!

Bodyweight Shoulder Exercises Without Weights And Equipment

Reverse Plank Between Two Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Teres Muscles, Deltoids, Latissimus Dorsi, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Hamstrings, Triceps, Calves
required:Seat
optional:Exercise Ball
level:Normal
type:Strength - isometric
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Sliding Alligator Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Deltoids, Rectus Abdominis
auxiliary muscles:Glutes, Pectoralis Major, Serratus Anterior, Trapezius, Lower Back
required:Towel
optional:Backpack
level:Normal
type:Strength, Cardio
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Decline Wall Push-up

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Deltoids
auxiliary muscles:Triceps, Rectus Abdominis
required:Nothing
level:Hard
type:Strength
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Staggered Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Triceps, Pectoralis Major
auxiliary muscles:Rectus Abdominis, Serratus Anterior, Latissimus Dorsi, Trapezius
required:Nothing
optional:Seat, Stool, Backpack
level:Hard
type:Strength
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Plank Walk-out / Inchworm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Glutes, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower Back, Quadriceps
required:Nothing
level:Hard
type:Strength
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Crab Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Deltoids
auxiliary muscles:Obliques, Triceps, Trapezius, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs, Backpack
level:Normal
type:Strength, Cardio
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Front Raise With Self-Resistance

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Hand Flexors, Pectoralis Major, Latissimus Dorsi, Trapezius
required:Nothing
level:Easy
type:Strength
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Bear Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Glutes, Lower Back, Rectus Abdominis, Quadriceps
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Easy
type:Strength, Cardio
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Shoulder Blade Squeeze

HumanmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
required:Nothing
level:Easy
type:Strength - isometric
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Thigh Pull, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Adductors
auxiliary muscles:Triceps, Latissimus Dorsi, Trapezius, Teres Muscles
required:Nothing
optional:Seat
level:Easy
type:Strength - isometric
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