Best Minimal Equipment Shoulder Exercises

Want to get your shoulders stronger with limited equipment? Check out these two overhead variations.

1. The Pike Push-Up

Easily one of the most "bang for your buck" shoulder exercises. It requires zero equipment and can be done anytime, anywhere.

The pike push-up is deceptively challenging even for advanced lifters, so modify the exercise by reducing the angle at your hips or reducing the range of motion. Fully extend the arms and get your head through at the top of each rep.

2. The Dumbbell Z-Press

This is undoubtedly the most effective pressing variation if you're training with only moderate-weight dumbbells. By pressing in a seated position with your legs straight in front of your body, you eliminate any arch during the press, forcing the shoulders to do the brunt of the work.

A great variation is the single-arm Z-press, where you leave the non-working arm up.

Tanner Shuck is a former Division 1A football player and accomplished CrossFit athlete. He specializes in competitive fitness, with emphasis on training absolute and relative strength. Tanner is an online coach and personal trainer based out of Dubai, UAE. Follow on Instagram