17 Best Shoulder Workouts of All Time


Getting a big, strong chest is a primary objective for many gym-goers, which is why the bench press is one of the moves most men perform regularly. The chest muscles consist of the pectoralis major and minor – known collectively as the pecs – and the serratus anterior.

1. Jumping Jacks


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  • Start with your feet together and your arms by our sides, then jump up with your feet apart and your hands overhead.

  • Return to the start position then do the next rep. It provides you a full-body workout and your muscle groups.

2. Hyper-Extension


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  • Lie down on your stomach with your toes touching the floor and your chin on your hand.

  • Raise your chest up as high as possible off the floor. Hold this position for a few seconds and then go back to the start position.

  • Repeat this exercise.

3. Pike Push-Ups


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  • Start it with your hands and feet on the floor. Put your hands shoulder with apart. Bend your body and lift your hips up in an upside down "V" shape.

  • Bend your elbows and bring your head close to the floor. Push your body back and repeat the exercise.

4. Inch-Worms


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  • Start with your feet shoulder width apart.

  • Bend your body and walk your hands in front of you as far as you can, then walk your hands back. Repeat the exercise.

5. Reverse Push-Ups


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  • Start in the regular push-up position.

  • With your arms straight, lower your body down, then bend your knees and move your hips backward.

  • Go back to the push-up position and repeat.

6. Side-Lying Floor Stretch Left


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  • Lie on your right side with your right knee slightly bent in front of you left leg stretched behind the right leg.

  • Straighten your left arm over your head and gently pull on your left wrist to stretch the left side of the body.

  • Hold this postion for a few seconds.

7. Side-Lying Floor Stretch Right


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  • Lie on your left side with your left knee slightly bent in front of you right leg stretched behind the left leg.

  • Straighten your right arm over your head and gently pull on your right wrist to stretch the right side of the body.

  • Hold this postion for a few seconds.

8. Hyper-Extension


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  • Lie down on your stomach with your toes touching the floor and your chin on your hand.

  • Raise your chest up as high as possible off the floor. Hold this position for a few seconds and then go back to the start position.

  • Repeat this exercise.

9. Pike Push-Ups


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  • Start it with your hands and feet on the floor. Put your hands shoulder with apart. Bend your body and lift your hips up in an upside down "V" shape.

  • Bend your elbows and bring your head close to the floor. Push your body back and repeat the exercise.

10. Reverse Push-Ups


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  • Start in the regular push-up position.

  • With your arms straight, lower your body down, then bend your knees and move your hips backward.

  • Go back to the push-up position and repeat.

11. Inch-Worms


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  • Start with your feet shoulder width apart.

  • Bend your body and walk your hands in front of you as far as you can, then walk your hands back. Repeat the exercise.

12. Cat Cow Pose


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  • With your knees under your butt and your hands directly under your shoulders, start on all fours.

  • Then take a breath and make your belly fall down, shoulders roll back and head come up towards the ceiling.

  • As you exhale, curve your back upward and let your head come down. Repeat the exercise.

  • Do it slowly with each step of this exercise.

13. Supine Push-Up


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  • Lie on your back with your feet flat on the floor and your arms bent on two sides.

  • Push your chest up as far as you can and then slowly go back to the start position.

  • Repeat the exercise.

14. Floor Y Raises


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  • Lie face down on the floor with your arms fully extended and your thumbs pointing up, your body should be in the shape of the letter "Y".

  • Raise your arms off the ground as far as you can and pause them as the top for 2 seconds. Slowly go back the start position and repeat the exercise.

15. Supine Push-Up


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  • Lie on your back with your feet flat on the floor and your arms bent on two sides.

  • Push your chest up as far as you can and then slowly go back to the start position.

  • Repeat the exercise.

16. Reverse Snow Angels


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  • Lie on your stomach with your arms to your sides.

  • Lift your arms up and extend them over your head to touch your thumbs. Then slowly bring them back.

  • Repeat the exercise.

17. Child's Pose


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  • Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together.

  • Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position.

  • Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.





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