HomeHome Shoulders & Arms
A 30-minute home shoulder and arm session for men with no weights. Pike push-ups and bodyweight military presses load the delts, lateral raises at 20 reps add side-delt volume, and bodyweight triceps extensions plus leg concentration curls finish the arms.
Home Shoulders & Arms at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~260 kcal
- Equipment
- None — floor space only
- Muscles worked
- Shoulders, Triceps, Biceps
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Shoulders & Arms
- 1Pike push up4 × 12
- 2Military press bodyweight3 × 15
- 3Lateral raise bodyweight3 × 20
- 4Bodyweight Overhead Triceps Extension3 × 15
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Shoulders & Arms
Bodyweight arm work runs on tension: create resistance deliberately and hold the peak contraction for a second on every rep. Rest 45 to 60 seconds. Raise the hips higher in the pike push-up to shift more load onto the shoulders.
Home Shoulders & Arms — questions
How long does Home Shoulders & Arms take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 260 kcal for an average trainee.
What equipment do you need for Home Shoulders & Arms?
None — floor space only. The session is built around Pike push up, Military press bodyweight, Lateral raise bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Shoulders & Arms suitable for beginners?
Home Shoulders & Arms is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Shoulders & Arms work?
Shoulders, Triceps, Biceps. 5 exercises, starting with Pike push up, Military press bodyweight, Lateral raise bodyweight.
Is Home Shoulders & Arms free?
Yes. Home Shoulders & Arms is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Shoulders & Arms into the GymiaFit app — free, no account tricks, no paywall.
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