The BEST Exercises To Build HUGE 3D DELTS (No Equipment Needed)

Chris is pumped to share with you his go-to shoulder workout. With just your bodyweight and dedication, you can sculpt bigger and stronger shoulders—all from the comfort of your home. Let us dive into the following eight exercises and progressions that will help you push through plateaus and unlock new levels of shoulder strength.

Exercise 1: Planche Lean to Pike Press

This exercise not only targets your shoulders but also engages your core for a full-body workout.

Exercise 2: Pike Push-up

This exercise is great for building strength and endurance in your deltoid muscles.

Exercise 3: Alternating Tuck Planche Toe Taps

Engage your shoulders and core with this challenging exercise. Alternate between tuck planche and toe taps to work on your shoulder stability and strength.

Exercise 4: 90 Degree Hold Toe Taps

This exercise will not only work your shoulders but also improve your balance and coordination. Hold a 90-degree position and add toe taps for an extra challenge.

Exercise 5: Psuedo Planche Push-ups

Challenge your shoulder muscles with psuedo planche push-ups. This exercise will help you build strength and definition in your delts without any equipment.

Exercise 6: High Side Plank Raises

Target your shoulders and obliques with high side plank raises. Lift your hips up and down to engage your deltoid muscles and improve shoulder stability.

Exercise 7: Reverse Plank Raises

Work on your posterior deltoids with reverse plank raises. Lift your hips off the ground and focus on squeezing your shoulder blades together for maximum effectiveness.

Exercise 8: Plank Shrugs

Finish off your shoulder workout with plank shrugs. Get into a plank position and shrug your shoulders up and down to target your deltoid muscles from a different angle.

Our shoulders are more than just muscle—they are a testament to our dedication, resilience, and the continuous pursuit of strength. With this bodyweight routine, you can train smarter, improve your form, and build those elusive 3D delts. Remember, patience and persistence go hand in hand with progress. Every rep, every set, and every new variation brings you closer to your next level of strength.

Sometimes, the greatest tools for growth are those you already possess: your body, willpower, and a relentless desire to get better. If this video helped you, please share with a friend who would also like to train their shoulders right from home; and don’t forget to get this workout on your phone. Download the Heria Pro App in the App Store or Google Play Store.

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