Workout Routines

The bodyweight shoulders workout: Day 1

A safer, smarter, do-it-anywhere shoulders workout.

The bodyweight shoulders workout: Day 1
Duration 30
Exercises 3
Equipment Yes

Whether you're trying to build your "T-shirt muscles" or fill out your winter wardrobe of sweaters and jackets, you should focus your training on building broad shoulders.

Sure, ripped abs and bulging biceps turn heads at the beach—but shoulders look great all year-round. A set of well-rounded shoulders will arguably do more than any other muscle group to bolster your physical presence, no matter what you're wearing.

The only problem? A lot of guys have difficulty with shoulder mobility, which limits their ability to heft around monster dumbbells or barbells. This bodyweight workout is not only safer for your shoulders than free-weight training, but also supremely versatile. All you'll need is a basic dip bar and a pullup bar, and you'll be all set to build bigger shoulders with just your own bodyweight.


Use this program in place of your normal shoulders routine for four weeks. First do exercise 1 as a conventional straight set. Then, do the other two as a superset, resting only after you've completed sets of each exercise.

For more shoulders workouts:

Check out the best shoulders workout for beginners, our guide to getting monster shoulders, and the 15-minute workout to build wider shoulders.

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

Today's Workout The bodyweight shoulders workout: Day 1

Exercise 1.

Feet-elevated pike pushup You'll need: Bench How to
Feet-elevated pike pushup thumbnail
4 sets
12 reps
60-90 sec. rest

Exercise 2A.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
5 sets
10 reps
0 sec. rest

Exercise 2B.

Dip You'll need: Dip Station How to
Dips thumbnail
5 sets
10 reps
0 sec. rest