The video discusses the importance of training shoulders, ranking 22 bodyweight exercises from worst to best for targeting the deltoids. The exercises are categorized into five ranks: D, C, B, A, and S.
D-Rank (worst):
- Side plank rotation: too much abdominal strength required
- Crab walk: compound movement with limited shoulder focus
- Back bridge push-up: more of a mobility exercise
- Plank up: a compound movement with some shoulder emphasis
C-Rank:
- Reverse planche lean: targets rear delts, but requires strength and concentration
- Back lever: not ideal for shoulder training due to joint stress and technical difficulties
- Korean dip: high-risk exercise that requires advanced strength and control
B-Rank:
- Push-up: good compound movement, but not directly focused on shoulders
- Dip: similar to push-up, but with full body weight
- Handstand walk: targets front and middle delts, but requires core strength and coordination
- Prone row: targets rear delts, but has limited modification options
A-Rank:
- Planche raise: superior to planche hold due to dynamic movement
- Shoulder dip: targets shoulders, but requires proper form
- Bodyweight lateral raise: targets middle head of delts directly, but has limited adaptability
- Rear delt press: one of the best exercises for targeting rear delts
S-Rank (best):
- Handstand push-up: highly effective, but requires strength, coordination, and stability
- Pipe push-up: a variation of the handstand push-up with easier execution
- Planche push-up: targets front and middle delts, but requires balance and technique
1. The shoulder is the most mobile joint in the body.
2. The shoulder joint is also the most susceptible to injury.
3. A list of 22 shoulder-focused exercises was developed, ranked from worst to best.
4. The list focuses on strength-based exercises with the ability to build muscle.
5. Pure mobility and stability exercises are not included in the list.
6. The D-rank exercises include the side plank rotation, crab walk, back bridge push-up, and plank up.
7. The C-rank exercises include the reverse planche lean, back lever, and Korean dip.
8. The B-rank exercises include the regular push-up, handstand walk, pike walk, prone race, and planche lean.
9. The A-rank exercises include the planche raise, shoulder dip, bodyweight lateral raise, and rear delt press.
10. The S-rank exercises include the handstand push-up, pipe push-up, planche push-up, and pseudo planche pusher.
11. The rear delt body roll and rear delt fly are effective exercises for targeting the rear delts with body weight only.
12. Training the whole body evenly is important for a balanced workout.
13. Calimove.com offers workout programs that train all muscles of the body in a balanced way.