Front Delts Workouts With Bodyweight

Bodyweight front-delt workouts centered on vertical and incline pressing patterns with clear RIR targets, repeatable straight-set structure, and progression through leverage, tempo, and range of motion.
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Workout 1

3 exercises9 sets

Front Delts Bodyweight Pressing Template

Chest, Triceps, Front Delts

A bodyweight shoulder-focused template that emphasizes anterior-delt loading through pike and decline push-up patterns plus dip support work.

  1. 1
    Pike Push-Up
    anatomy
    anatomy
    1Exercise

    Pike Push-Up

    Rest 2m

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Lower crown of head toward floor between hands, keep elbows at ~30-45 degrees, and push up with active shoulder flexion.

  2. 2
    Feet-Elevated Push-Up
    anatomy
    anatomy
    2Exercise

    Feet-Elevated Push-Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep a rigid torso, reach through the floor at lockout, and avoid lumbar extension.

  3. 3
    Chest Dip (Bodyweight)
    anatomy
    anatomy
    3Exercise
    Chest Dip (Bodyweight)

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Depress scapulae, control depth, and avoid painful anterior shoulder glide.