Anonymous asked in HealthDiet & Fitness · 1 decade ago

How can I build up my shoulders without weights?

9 Answers

  • Anonymous
    1 decade ago
    Favorite Answer

    Depending on your level of strength you can use gallon jugs packed full with fine sand and than soaked with water. Use for lateral, front and bent over lateral raises. Also Pike press pushups and handstand pushups. You may need to start on floor and even than may be too hard so you can do pike presses to build the strength. When I get my new place I will do handstand pushups, pike presses and fill some jugs with sand and water as I am not near strong enoigh to need more than a gallon jug filled with fine and sand and water. When I can rep out bent over lateral raises with a full jug I wil have some bulging rear deltoids.You cna also use these for tricep extensions if you loop a towle through the handle. Other than that get Never Gymless by Ross Enamait, here is an exercise list from the book.

    Pulling exercises

    chin up


    band assisted pull-up

    close grip pull-up

    wide grip pull-up

    towel pull-ups

    fat bar pull-ups

    rope pull-ups

    weighted pull-ups

    clap pull-ups

    alternating grip pull-ups

    pull-up bar muscle ups

    ring muscle ups

    rope climbing

    jump,catch and pull

    side to side pull-up

    one arm emphasis chin-up

    one arm chin-up progressions

    one arm chin-up

    band high pull

    one arm band pull

    body row

    Pushing exercises


    diamond pushup

    ball pushup

    pushup between 3 blocks

    band pushup

    arms extended pushup

    fingertip pushups

    knuckle pushups

    divebomber pushup

    close grip divebomber

    ball divebomber

    divebomber from blocks

    one arm pushup

    assisted one arm pushup

    elevated feet one arm pushup

    one-arm pushup from ball

    one arm pushup from one foot

    extedned one arm pushup

    fingertip one arm pushup

    knuckle one arm pushup

    ring pushups

    one arm ring pushups

    one arm divebomber

    bodyweight triceps extension


    bench dip

    band triceps extension

    handstand pushups

    pike press

    overhead band press

    plyometric pushups

    power overs

    depth plyometric pushups

    front to back hand clap pushups

    triple hand clap pushups

    one arm plyometric pushup

    full body plyometric pushup

    band chest press

    Lower body exercises

    bodyweight squats

    medicine ball squat

    wall squat

    resistance band squat

    one legged squat


    car pushing


    hamstring curl(band)

    band good morning

    hamstring curl(bodyweight)

    calf raises

    lateral jumps

    explosive step ups

    knee tucks

    squat jumps

    ankle hop

    long jump

    lunge jump

    Isometric exercises (with homemade isometric tool)

    wall press

    overhead press

    leg press

    leg curl

    hamstring curl

    isometric punches

    neck exercises

    bent over row

    towel pull

    band over load press

    chest press

    triceps extension



    over head press


    Core exercises



    lying hip swing




    russian twist

    side crunch

    side bend

    band twist

    rotational chop

    band slam

    band pull through

    band punches

    kneeling wheel rollout

    standing wheel rollout

    one arm wheel progressions



    wall assited one arm rollout

    one arm rollout



    wall walking

    bridge (from hands)

    back bend

    bridge to stand

    neck bridge

    Conditioning exercises


    band sprints

    bear crawl

    crab walk

    medicine ball slam

    medicine ball wood chopper


    squat thrust

    mountain climber



    jumping jack

    split jumps

  • 5 years ago


    Source(s): Stop Shoulder Pain Permanently -
  • 5 years ago

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  • 5 years ago

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  • 4 years ago


    Source(s): Make Higher Jumps
  • Chris
    Lv 4
    4 years ago


    Source(s): Body Building Exercise
  • Anonymous
    1 decade ago


    this works so good. do alot of swimming, join a swim team and youl get big shoulders in no time.

    Source(s): all swimmers have big shoulders
  • 1 decade ago

    You can do

    push ups

    pull ups

    whole bunch of stuff like that really..

  • 1 decade ago

    regular pushups

    handstand pushups

    lean against a wall if you cant do a regular handstand

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