Shoulder exercises
Shoulder exercises in the Fitness Coach catalogue: 138 exercises. Most often with: Dumbbell, Bodyweight, Barbell.
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Shoulders · Intermediate
Pike Push-Up (Elbows Tucked)
A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
Chest · Intermediate
Barbell Larsen Press (Elbows Out)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
Back · Beginner
Moving Child Pose
A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
Chest · Intermediate
Wide-Grip Barbell Bench Press
A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
Chest · Intermediate
Medium-Grip Barbell Bench Press
A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
Chest · Beginner
Incline Push-Up (Centered Hand Placement)
An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.
Chest · Beginner
Incline Push-Up (Wide Hand Placement)
An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
Shoulders · Advanced
Handstand Hold
An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Shoulders · Intermediate
Wall Angel
Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Shoulders · Intermediate
Seated Barbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Shoulders · Beginner
Bird Dog Plank
A core-stability variation that combines a plank position with bird-dog-style limb control. It develops the core, glutes, shoulders, balance, and coordination.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Shoulders · Intermediate
Tsunami Overhead Press
A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
Shoulders · Advanced
Kettlebell Windmill
A full-body kettlebell exercise combining an overhead hold with hip hinging and lateral trunk control. It develops shoulder stability, hip mobility, oblique strength, and coordinated movement.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
Shoulders · Beginner
Machine Lateral Raise
An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Shoulders · Beginner
Rear Deltoid Stretch
Targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.
Shoulders · Intermediate
Pike Push-Up On Bench
Puts the feet on a bench while the hands stay on the floor, which lifts the hips higher in the inverted-V position and brings the press closer to vertical than a floor pike push-up.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Shoulders · Intermediate
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
