Best Exercises for Shoulders
The shoulders (top of the arms at the torso junction) is responsible for arm raising and rotation. Here are the best exercises ranked by effectiveness.
#1. Push-Ups Fitnit Tracked
Why it's great: Push-Ups is a secondary mover for the shoulders. Rated beginner, burning ~7 cal/min.
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Equipment: None | Targets: Chest, Triceps, Anterior Deltoids (primary), Core, Serratus Anterior (secondary)
Pros
- Builds upper body pushing strength
- Requires no equipment and can be done anywhere
- Strengthens core stability
Cons
- Targets shoulders as secondary
#2. Burpees
Why it's great: Burpees is a secondary mover for the shoulders. Rated intermediate, burning ~12 cal/min.
Burpees are the ultimate full-body conditioning exercise, combining a squat, plank, push-up, and explosive jump. They're renowned for their efficiency in burning calories and building cardiovascular fitness.
Equipment: None | Targets: Full Body (primary), Chest, Quadriceps, Core, Shoulders (secondary)
Pros
- Full body conditioning in a single exercise
- Extremely high calorie burn per minute
- No equipment required
Cons
- Targets shoulders as secondary
#3. Mountain Climbers
Why it's great: Mountain Climbers is a secondary mover for the shoulders. Rated beginner, burning ~10 cal/min.
Mountain climbers are a dynamic plank variation that combines core stability with cardiovascular conditioning. They're versatile enough for warm-ups, HIIT circuits, or standalone cardio.
Equipment: None | Targets: Core, Hip Flexors (primary), Shoulders, Quadriceps, Chest (secondary)
Pros
- Excellent cardiovascular conditioning
- Engages core while elevating heart rate
- No equipment required
Cons
- Targets shoulders as secondary
#4. Jumping Jacks
Why it's great: Jumping Jacks is a secondary mover for the shoulders. Rated beginner, burning ~8 cal/min.
Jumping jacks are a classic calisthenics exercise perfect for warm-ups, cardio sessions, and active rest periods. Their simplicity makes them accessible to all fitness levels.
Equipment: None | Targets: Full Body (primary), Calves, Shoulders, Hip Abductors (secondary)
Pros
- Simple full-body cardio exercise
- Great warm-up movement
- Scalable intensity by adjusting speed
Cons
- Targets shoulders as secondary
#5. Shoulder Press
Why it's great: Shoulder Press is a secondary mover for the shoulders. Rated intermediate, burning ~5 cal/min.
The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.
Equipment: Dumbbells | Targets: Anterior Deltoids, Lateral Deltoids (primary), Triceps, Trapezius, Core (secondary)
Pros
- Builds broad, strong shoulders
- Improves overhead pressing strength
- Enhances core stability when standing
Cons
- Requires dumbbells
- Targets shoulders as secondary
#6. Plank
Why it's great: Plank is a secondary mover for the shoulders. Rated beginner, burning ~4 cal/min.
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
Equipment: None | Targets: Rectus Abdominis, Transverse Abdominis (primary), Obliques, Shoulders, Glutes (secondary)
Pros
- Builds isometric core strength
- Improves posture and spinal stability
- No equipment or movement required
Cons
- Targets shoulders as secondary
Frequently Asked Questions
What is the best exercise for shoulders?
The best exercise for shoulders is push-ups. It effectively targets the shoulders as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for shoulders?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train shoulders?
Train shoulders 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track shoulders exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like push-ups.
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