{"id":62422,"date":"2024-08-05T16:45:12","date_gmt":"2024-08-05T16:45:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62422"},"modified":"2024-12-27T20:19:02","modified_gmt":"2024-12-27T20:19:02","slug":"side-delt-calisthenics","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/","title":{"rendered":"Side Delt Calisthenics: 6 Bodyweight Exercises To Build Wide Shoulders\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#How_To_Develop_Side_Delts\" >How To Develop Side Delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#How_To_Train_Side_Delts_With_Calisthenics\" >How To Train Side Delts With Calisthenics<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Pike_Pushup\" >Pike Pushup<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Pike_Pushup\" >Steps to Execute the Pike Pushup:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Wall_Lateral_Raise\" >Wall Lateral Raise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Wall_Lateral_Raise\" >Steps to Execute the Wall Lateral Raise:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Ring_Y-Raise\" >Ring Y-Raise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Ring_Y-Raise\" >Steps to Execute the Ring Y-Raise:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Band_Lateral_Raise\" >Band Lateral Raise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Band_Lateral_Raise\" >Steps to Execute the Band Lateral Raise:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Band_Overhead_Press\" >Band Overhead Press<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Band_Overhead_Press\" >Steps to Execute the Band Overhead Press:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Band_Upright_Row\" >Band Upright Row<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Steps_to_Execute_the_Band_Upright_Row\" >Steps to Execute the Band Upright Row:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#How_To_Train_Side_Delts_With_Calisthenics_Intensity_Frequency_and_Sets\" >How To Train Side Delts With Calisthenics (Intensity, Frequency, and Sets)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Intensity\" >Intensity:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Frequency\" >Frequency:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Sets\" >Sets:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Do_Pushups_Build_Side_Delts\" >Do Pushups Build Side Delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Can_I_Train_Side_Delts_Everyday\" >Can I Train Side Delts Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#How_Long_Does_It_Take_To_See_Results_In_Side_Delts\" >How Long Does It Take To See Results In Side Delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Do_Pullups_Train_Side_Delts\" >Do Pullups Train Side Delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Do_Side_Delts_Respond_Better_To_High_Reps\" >Do Side Delts Respond Better To High Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#Do_Rows_Build_Side_Delts\" >Do Rows Build Side Delts?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The deltoids are arguably one of the most visually impressive muscles on the upper body. They give the illusion of a wider, more defined frame and can greatly contribute to an overall aesthetic physique. However, many people struggle with developing their deltoids, often relying solely on traditional weightlifting exercises like <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">overhead presses<\/a> or dumbbell lateral raises.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there is another way to target and develop your delts \u2013 through calisthenics. Specifically, side delt calisthenics. These can be incredibly effective at building wide shoulders. These exercises not only work the deltoids but also engage other muscle groups in the arms, back, and core for a full-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, since they are <a href=\"https:\/\/betterme.world\/articles\/forearm-bodyweight-exercises\/\">bodyweight exercises<\/a>, you can do them anywhere without the need for gym equipment (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 side delt calisthenics that you can incorporate into your workout routine to build those wide shoulders.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Develop_Side_Delts\"><\/span><b>How To Develop Side Delts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To develop the side delts, it&#8217;s important to understand their anatomy and function. The deltoid muscle is divided into three parts \u2013 anterior (front), medial (middle), and posterior (back). The lateral head of the deltoid, which makes up the outer part of the shoulder, is what gives the appearance of width (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Functionally, the side delts assist in shoulder abduction \u2013 raising your arms out to the sides. This movement is essential for everyday activities and many upper body exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To effectively target this muscle group, exercises that involve abduction or lifting your arms sideways and away from your body are key. This motion primarily engages the lateral head of the deltoids, helping to develop wider shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the deltoids, the primary muscles worked in the side delt calisthenic exercises discussed below include the trapezius, rhomboids, triceps, and biceps. These exercises also engage your core to stabilize your body during movements.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Train_Side_Delts_With_Calisthenics\"><\/span><b>How To Train Side Delts With Calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These side delt <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> can be incorporated into your workout routine in a variety of ways. You can perform them individually as a circuit or combine them with other bodyweight exercises for a full-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of these side delt exercises, focus on proper form and control, rather than rushing through repetitions. Also, remember to engage your core and maintain proper alignment throughout each movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may need minimal equipment for some of these exercises, such as a pull-up bar or resistance bands. However, there are also variations that can be done without any equipment at all.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, here are 6 bodyweight exercises to build wide shoulders through side delt calisthenics:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Pushup\"><\/span><b>Pike Pushup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pike pushup is an excellent bodyweight exercise that targets the shoulders, particularly the anterior and lateral delts, while also engaging the triceps and upper chest. The movement pattern involves a downward \u201cpiked\u201d position followed by a push. This positioning and sequencing makes pike pushups excellent for muscle recruitment of the shoulders, without any equipment at all..<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Pike_Pushup\"><\/span><b>Steps to Execute the Pike Pushup:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a pushup position with your hands and feet on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet towards your hands, lifting your hips toward the ceiling to create an inverted V shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your head towards the ground by bending your elbows while keeping your hips high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment when your head is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your hands to raise your head back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the movement to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"side delt calisthenics\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Lateral_Raise\"><\/span><b>Wall Lateral Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The wall lateral raise focuses intensely on the side and rear delts, helping to build shoulder width. By keeping pressure against a wall throughout the movement you use the wall as both continuous resistance and a tactile cue to maintain proper alignment.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Wall_Lateral_Raise\"><\/span><b>Steps to Execute the Wall Lateral Raise:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall and your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides with your palms facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the back of both of your arms against the wall, maintaining significant pressure on the wall as you raise your arms slowly out to the side until they reach shoulder height, forming a T shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement, feeling the contraction in your side and rear delts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms back to the starting position with control, making sure to keep pressure against the wall with your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your back and arms stay in contact with the wall throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid using momentum by keeping the motion slow and controlled.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ring_Y-Raise\"><\/span><b>Ring Y-Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ring Y-raise is a challenging exercise that targets the shoulders and upper back, including the posterior delts, rhomboids, and trapezius. This exercise requires gymnastic rings or a fitness suspension strap system (such as a TRX strap), which adds an element of instability, further engaging the core.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Ring_Y-Raise\"><\/span><b>Steps to Execute the Ring Y-Raise:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rings or strap to hang at about waist height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the rings or strap and grab them with a neutral grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly, extending your arms straight in front of you so the rings or strap do not have any slack in them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms up and out into a Y shape while keeping your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on squeezing your shoulder blades together at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms back to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Band_Lateral_Raise\"><\/span><b>Band Lateral Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The band lateral raise is a versatile exercise that targets the lateral deltoids using resistance bands. It can be easily adjusted for different fitness levels by using bands with varying resistance.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Band_Lateral_Raise\"><\/span><b>Steps to Execute the Band Lateral Raise:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the middle of a resistance band with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ends of the band in each hand at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and squeeze your side delts at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your arms back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a slight bend in your elbows throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your movements are controlled to prevent jerking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Band_Overhead_Press\"><\/span><b>Band Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The band overhead press targets the entire deltoid muscle group, with a focus on the anterior and lateral delts, as well as engaging the triceps and upper chest.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Band_Overhead_Press\"><\/span><b>Steps to Execute the Band Overhead Press:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the middle of a resistance band with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ends of the band at shoulder height with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the band upward until your arms are fully extended above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement, ensuring full extension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the band back to shoulder height with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid arching your lower back during the press.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Band_Upright_Row\"><\/span><b>Band Upright Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The band upright row effectively targets the lateral deltoids, trapezius, and rhomboids. This exercise also engages the biceps and forearms.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Execute_the_Band_Upright_Row\"><\/span><b>Steps to Execute the Band Upright Row:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the middle of a resistance band with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ends of the band in each hand with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the band upward towards your chin, leading with your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when your hands reach near shoulder height, squeezing your shoulder muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the band back to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your elbows stay higher than your wrists throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight and back straight to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A previous post goes into great details about, <\/span><b><a href=\"https:\/\/betterme.world\/articles\/oblique-workout-with-weights\/\">Oblique Workouts With Weights<\/a>,<\/b><span style=\"font-weight: 400;\"> to help build your core.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"side delt calisthenics\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Train_Side_Delts_With_Calisthenics_Intensity_Frequency_and_Sets\"><\/span><b>How To Train Side Delts With Calisthenics (Intensity, Frequency, and Sets)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While calisthenics exercises are highly effective for building strong and defined shoulders, it&#8217;s important to train with the right intensity, frequency, and sets to achieve optimal results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When specifically targeting the side deltoids, it&#8217;s essential to focus on exercises that isolate and engage this muscle group.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intensity\"><\/span><b>Intensity:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To effectively train your side delts with calisthenics, you need to be sure that your workouts are challenging enough. Without an adequate training stimulus, you will be unable to experience hypertrophy and strength gains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can increase the intensity of your calisthenics exercises by using resistance bands or weighted vests. It&#8217;s also essential to maintain proper form and focus on the mind-muscle connection to effectively engage your side delts and maximize outcomes.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Frequency\"><\/span><b>Frequency:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For optimal results, it&#8217;s recommended to train your side delts 2-3 times a week. This frequency allows for enough stimulus and recovery time for muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you&#8217;re new to calisthenics or have never targeted your side delts before, it&#8217;s best to start with 1-2 sessions per week to allow your muscles time to adjust and avoid overtraining.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sets\"><\/span><b>Sets:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The number of sets needed to effectively target the side deltoids varies, depending on your fitness level and the intensity of the exercises. However, a general rule is to aim for 3-4 sets of each exercise with 8-12 repetitions per set. With adequate resistance, this range allows for enough volume to stimulate muscle growth, while maintaining proper form and intensity. This is highly variable, though, and research has shown good results with rep ranges lower and higher than this, provided an adequate resistance is used.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to note that different individuals may respond differently to training. It&#8217;s crucial to listen to your body and adjust the number of sets and repetitions accordingly if you feel fatigued or experience discomfort.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s always better to start with fewer sets and gradually increase as you progress, rather than overtrain and risk injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Pushups_Build_Side_Delts\"><\/span><b>Do Pushups Build Side Delts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While pushups do engage the side delts to a certain extent, they may not be enough to effectively build and strengthen these muscles on their own.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushups primarily target the pectoralis major muscle, with some engagement of the lateral delts (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Pushups\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To effectively build and strengthen specific muscles, a training volume that stimulates protein synthesis and other physiological processes in the affected area is necessary..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isolating and targeting the side delts with exercises like lateral raises or upright rows can help achieve more significant muscle growth and definition in this area.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pushups are still an excellent exercise for overall shoulder development, as they engage multiple muscle groups simultaneously. However, if you want to specifically target your side delts, it&#8217;s best to incorporate other calisthenics exercises into your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you also interested in a lower body workout? Check out a previous post &#8211; <a href=\"https:\/\/betterme.world\/articles\/best-glute-workout\/\"><b>Best Glute Workout<\/b><\/a><\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">for tips on how to work your gluteus muscles.\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"side delt calisthenics\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Train_Side_Delts_Everyday\"><\/span><strong>Can I Train Side Delts Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s not recommended to train any muscle group every day, for a few reasons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscles need time to rest and recover in between workouts (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overtraining can lead to muscle fatigue, injury, and hinder progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training a muscle group every day can also result in diminishing returns as your muscles adapt to the same stimuli.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In fact, it&#8217;s counterproductive and can hinder muscle growth. Instead, it&#8217;s best to follow a well-rounded workout routine that targets the side delts 2-3 times a week with proper rest days in between.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Results_In_Side_Delts\"><\/span><strong>How Long Does It Take To See Results In Side Delts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The time it takes to see results in your side delts varies, depending on factors such as individual fitness levels, nutrition, and consistency of training. With a consistent workout routine targeting the side delts and proper nutrition, you may start seeing noticeable changes within 4-6 weeks. However, significant and defined muscle growth may take several months of consistent training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Pullups_Train_Side_Delts\"><\/span><strong>Do Pullups Train Side Delts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Research using electromyographic (EMG) studies during pullups demonstrates the greatest muscle activity occurs in the latissimus dorsi (lats), infraspinatus (one of the muscles that makes up the rotator cuff), middle trapezius, lower trapezius, biceps brachii, and brachioradialis. The deltoids will be engaged to an extent, but primarily as a stabilizing muscle. If you are looking for exercises specifically to target your deltoids, pullups are probably not your best bet. However, pullups are a fantastic compound exercise to add to your overall workout routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Side_Delts_Respond_Better_To_High_Reps\"><\/span><strong>Do Side Delts Respond Better To High Reps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The side deltoids respond well to high repetitions when targeted using isolation exercises. However, it&#8217;s essential to also incorporate medium-to-heavy compound shoulder training for optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A combination of both high reps and heavier weights in the range of 8-12 repetitions can effectively stimulate muscle growth and definition in the side delts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s crucial to listen to your body and adjust the intensity, frequency, and sets accordingly, while maintaining proper form during exercises.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Rows_Build_Side_Delts\"><\/span><strong>Do Rows Build Side Delts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Upright rows do target the side deltoid muscles, making them an effective exercise for building and strengthening this area. Dumbbell, barbell, and resistance band rows are also great exercises to engage the side delts, while targeting other muscle groups in the back and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our guide on, <\/span><b><a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">Oblique Stretches<\/a>,<\/b><span style=\"font-weight: 400;\"> that you can include in your warm-up routine and workout to help support muscle function and prevent back pain. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Targeting your side delts with calisthenics exercises can effectively build strength and definition in this muscle group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating a variety of exercises, such as the ring Y-raise, band lateral raise, band overhead press, and band upright row, into your workout routine with the right intensity, frequency, and sets, you can achieve strong and defined shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to always listen to your body and adjust accordingly, to prevent overtraining and injury.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The deltoids are arguably one of the most visually impressive muscles on the upper body. They give the illusion of a wider, more defined frame and can greatly contribute to an overall aesthetic physique. However, many people struggle with developing their deltoids, often relying solely on traditional weightlifting exercises like overhead presses or dumbbell lateral [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":62423,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[122,221],"class_list":["post-62422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Delt Calisthenics: 6 Bodyweight Exercises To Build Wide Shoulders\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SIDE DELT CALISTHENICS \u27a4 exercises are a great way to strengthen and define this muscle group for strong and defined shoulders. Find out the recommended frequency, sets, and other tips for effectively targeting your side delts in calisthenics workouts.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Delt Calisthenics: 6 Bodyweight Exercises To Build Wide Shoulders\u00a0\" \/>\n<meta property=\"og:description\" content=\"\u2605 SIDE DELT CALISTHENICS \u27a4 exercises are a great way to strengthen and define this muscle group for strong and defined shoulders. Find out the recommended frequency, sets, and other tips for effectively targeting your side delts in calisthenics workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:19:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_9-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"Side Delt Calisthenics: 6 Bodyweight Exercises To Build Wide Shoulders\u00a0\",\"dateModified\":\"2024-12-27T20:19:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\"},\"wordCount\":2059,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_9.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The deltoids are arguably one of the most visually impressive muscles on the upper body. They give the illusion of a wider, more defined frame and can greatly contribute to an overall aesthetic physique. However, many people struggle with developing their deltoids, often relying solely on traditional weightlifting exercises like <a href=\\\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\\\">overhead presses<\/a> or dumbbell lateral raises.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, there is another way to target and develop your delts \u2013 through calisthenics. Specifically, side delt calisthenics. These can be incredibly effective at building wide shoulders. These exercises not only work the deltoids but also engage other muscle groups in the arms, back, and core for a full-body workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plus, since they are <a href=\\\"https:\/\/betterme.world\/articles\/forearm-bodyweight-exercises\/\\\">bodyweight exercises<\/a>, you can do them anywhere without the need for gym equipment (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 10 side delt calisthenics that you can incorporate into your workout ro ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\",\"url\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\",\"name\":\"Side Delt Calisthenics: 6 Bodyweight Exercises To Build Wide Shoulders\u00a0 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_9.png\",\"dateModified\":\"2024-12-27T20:19:02+00:00\",\"description\":\"\u2605 SIDE DELT CALISTHENICS \u27a4 exercises are a great way to strengthen and define this muscle group for strong and defined shoulders. 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They give the illusion of a wider, more defined frame and can greatly contribute to an overall aesthetic physique. However, many people struggle with developing their deltoids, often relying solely on traditional weightlifting exercises like <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">overhead presses<\/a> or dumbbell lateral raises.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_delt_calisthenics\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, there is another way to target and develop your delts \u2013 through calisthenics. 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