Workout Routines

The bodyweight shoulders workout: Day 2

Give your delts some much-needed attention without having to go to the gym.

Man doing pullups outdoors in park
Tara Moore / Getty
Tara Moore / Getty
Duration 30
Exercises 3
Equipment X

A lot of guys tend to focus on their arms and chest when working out, but there's one upper-body part that's often neglected: the shoulders.

It's a shame. Building your shoulders can go a long way in increasing the width of your frame. With this workout, you'll be able to give your delts a good muscle-building burn without going to the gym.


Use this program in place of your normal shoulders routine for four weeks. Do all three exercises in order. Go here for the bodyweight shoulders workout: Day 1.

For more shoulders workouts:

Check out the 10 best shoulders exercises for beginners, the 30-minute workout to get 3D shoulders, and how you can build big shoulders without weights.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The bodyweight shoulders workout: Day 2

Exercise 1.

Feet-elevated pike pushup You'll need: Bench How to
Feet-elevated pike pushup thumbnail
4 sets
6 reps
30 sec. rest

Exercise 2.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
5 sets
5 reps
30 sec. rest

Exercise 3.

Crab Walk How to
Crab Walk  thumbnail
5 sets
Walk for 30 Seconds reps
30 sec. rest