How to get wider shoulders without weights

For sure, genes play a big role when it comes to our body physique which includes the shape and size of our shoulders. However, we have simple hacks for you that will enable your shoulders to grow even without using weights.

Without doubt, men with wide shoulders usually look good regardless of the kind of top they wear. This is because having broad shoulders gives you a very masculine look. Unfortunately, not everyone is blessed with broad shoulders especially if you have a slim body type. However, this shouldn’t be a reason for you to panic as you can change this by working out and eating right. It’s also important to note that you’ll have to put in the hours in order to effectively build muscles around your shoulder area.

There are various exercises that will enable you to get wider shoulders even without using weights. These workouts basically focus on your upper body strength as that should be your main priority if you are looking at getting broader shoulders. Some of the simple exercises that you can do include push ups, arm circles and even mountain climbing.

Shoulder training exercises

Crab Walk

You should do as many sets and reps as you can to gain from this exercise. You are required to sit on the floor and place your hands below your shoulders. Once you have done this, you are required to raise your butt slightly off the ground and start walking. This exercise will not only build your shoulders but also other body muscles. It also the best exercise that is recommended for young people to keep them physically fit. Before getting it right, you will have done few tries and just laugh at whatever you are doing. It tends to do away with boredom when exercising.

Arm Circles

This is also another popular exercise as Arm circles can easily be done by both beginners and experts. It is a simple exercise however, the more revolutions you make the harder it gets. This exercise helps to build your shoulder medial deltoids and rhomboid back muscles as well. You are supposed to stand straight and stretch both your arms to shoulder length. Then move your hands in singe circular motions and avoid bending your elbows. Do it repeatedly in both clockwise and anti-clockwise directions.

Bodyweight lateral raises

This is also another good exercise for your shoulders as it builds the side portion of the shoulders which gives them more width. This is usually done using weight however, you can use your bodyweight as well. Without weights you can make this possible by lying on the floor in a plank position. Your right arm should be on your back whereas the left one on the floor. Once you have done this, you should make slow rotations on your shoulder joint pivoted by your shoulder and then repeat the process.

Push ups

Push ups work your chest, triceps, core and most importantly your shoulders. You can actually do this anywhere and at any time making it the easiest bodyweight exercise. You also need to do as much as you can with 30 seconds interval rest. You will then be able to build your shoulders muscular endurance. If you want better results from push ups you can go a step ahead and do something more difficult. Modify your push ups by suspending your legs on a higher surface. Just remember to take small rests in between every session.

Mountain Climbers

In addition, mountain climbers will strengthen and build your shoulders’ front deltoids. You are required to be in a plank position with your hands right below your shoulders and ensure that your back is straight. Once this is in order, you should put one leg forward then jump and switch to the other leg and repeat. It is also important to note that you should alternate your legs when performing this exercise. The faster you do it, the more effective it will be on your shoulder muscles.

For you to build up your muscles you will also need to have a good nutritional diet. Below is a list of some foods that may be useful on your road to success.

Type of food
What it offers
Salmon and Tuna
Good source of Vitamin D and keeps your heart going
Calcium and proteins
Fat-free milk will give you enough calcium and vitamin D
Fiber, Iron and Vitamin A
Lean meat
Vitamin D and Calcium

Benefits of Bodyweight training

There’s no harm in building shoulder muscles without using weights. In fact, it is a much cheaper option, and you won’t have to pay costly gym membership fees. In addition to this, there are more benefits that come with bodyweight training.

You can work out anywhere

Without doubt, using free weights enables you to build shoulder muscles faster than using your body weight. However, you can’t carry your free weights everywhere. When it comes to bodyweight training, you can try gain shoulder muscles from anywhere. Be it when you are walking down the streets, in your favourite coffee shop, at work, at home etc. It is so much convenient. So, if you miss a training session you don’t have to worry because you can always recover that missed session.

It is free from danger

Bodyweight training is the safest method of training. When using weight, you will be exposed to lots of risks, you will be more susceptible to getting injuries. If you lift too much than you can handle you can end up suffering muscle injuries, if you drop the weight by mistake you can end up breaking incurring massive injuries or even worse break something in your body. You should also keep in mind that your shoulder joints are injury prone.

It is cheaper

The gym is usually not an option when you have many bills to pay and working on a tight monthly budget. However, this does not mean that you stop looking for those broad shoulders. You can get wide shoulders by just doing some few exercises at home without spending a dime. If you work hard enough, body weight training is nearly as effective as visiting the gym.

It is easy to modify the workouts

Most beginners are often scared of strenuous work outs whereas professional gym-goers find body-weight training easy so they avoid doing it. In actual sense bodyweight workouts can be as hard or as easy as you want it to be. All you have to do is choose the workout technique that best suits your needs as bodyweight training is quite flexible and you can do whatever you want.

You will achieve better balance

When it comes to bodyweight training the more resistance you get, the better balance you achieve. Functional movements such as squats are notoriously known for increasing body balance. It is done through increased body control and awareness.


Most people don’t believe in bodyweight training but it’s actually the best way to get broad shoulders naturally. You will also need to get enough rest for your muscles to strengthen. Getting ripped is not an easy job but if you have the will and determination then you are going to bear the fruits of your labour.


Can push ups cause damage to your shoulders?

Yes, they can when done incorrectly. They can damage the joints and muscles on your shoulders.

Can you get ripped without free weight?

It can be done but you will have to put in extra hours because it is extremely difficult.

Martin Torres

According to Martin Torres, keeping fit is not just about getting on the treadmill or your spin bike early in the morning or late in the evening. There are meal plans to be engaged, for example a reduction in sugary foods, carbs and junk will go a long way in helping with weight loss. The above not withstanding getting the right fitness equipments also accounts for the relevant body goals. There are equipments that will work on your upper torso, others on your lower torso and some will work your full body. So, depending with your body goals, you will have to get the right equipment, the reason we are providing you with informative excerpts on fitness equipments, to help you make an informed choice when it comes to your fitness goals.

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