Shoulder Bodyweight training plan, you can do it at home with bare hands, suitable for students and office workers.

​Military-style press It is recommended to do 10 to 15 reps per group, with a 1-minute rest between groups.

Spread your feet shoulder-width apart (turn up your toes), keep your hands straight and close to the ground, and keep your back and legs straight. When viewed from the side, your body will appear in an inverted V shape.

Then, gradually lower your shoulders until your elbows appear at 90 degrees. After staying for about 2 seconds, push your body back as if you were lying on the ground and push up, returning to the preparatory position.

Please pay attention to the safety of your head when lowering. If you feel that the height is not high enough, you can also get a small stool and place your hands firmly on the stool to make the arm bend more accurately and press down at a deeper angle. But for safety reasons, the stool must be firmly fixed to the ground. If you are not sure, don’t try it!

​Upright rowing It is recommended to do 10 to 15 times per group, rest for 1 minute between sets.

At the beginning of the movement, pull the backpack up with both hands until it reaches the nose position and stop for 1 second. At this time, the elbows must be parallel to the ground, then slowly lower it, pull it up and repeat.

Try to keep your awareness on your shoulders, do not use the strength of your arms to pull, and do not raise your shoulders above shoulder height or shrug.

Parallel fly on the ground It is recommended to do 8 to 12 reps per group. Rest for 1 minute

Find an open, obstacle-free place, place your hands on the ground, like a push-up motion, and kneel on the ground with your feet bent.

Use the deltoid muscle in your right hand to prop up half of your body, with your left shoulder facing the ceiling. At this time, raise your toes to give your body room to move. Try not to use the twisting force of your body to complete the movement. Try using one shoulder to apply force to make sure you are practicing in the right place!

If your hand supporting the floor hurts, you can use a towel or clothing.

The above actions are mostly focused on training the middle and front deltoid muscles. In order to make you look equally powerful in all directions, don’t forget the rear deltoid muscles! Usually, "flying bird" movements are used with dumbbell training. When training with bare hands at home, you can use a water bottle filled with water and a heavier book instead.

​Forward bend and side raise It is recommended to do 15 to 20 times in each group and rest for 1 minute between groups

Bend your feet and knees slightly, lift your chin slightly, lean forward at 45 degrees, hold objects in both hands vertically on both sides of the body, and keep your back straight.

Bend your elbows slightly and spread them out to the sides, with your upper arms parallel to the ground. Slowly lower it and return to the preliminary action.

Keep your palms down during the process. Also relax your arms and use your shoulder strength to perform this action.

Some people may wonder if this is enough resistance? Then you may overestimate your abilities! Don’t underestimate the weight of the backpack. If it is filled with items, it will definitely be as heavy as a dumbbell! Of course, be careful not to damage the backpack by loading it too heavy.

Finally, I would like to remind everyone that shoulders are smaller than muscle groups such as legs and hands.Therefore, when choosing weight, special consideration should be given to your own ability to ensure that training results are achieved.