Crossfit Shoulder Exercises without Weights

If you don’t want to join a gym or don’t want to invest in a set of weights, there are certain Crossfit exercises you can do to strengthen your shoulders without any weights. Most of the Crossfit exercises are relatively simple and often included in standard Crossfit workouts. In this blog post, we are discussing about 4 Crossfit shoulder exercises without weights to help in building shoulder muscles-

Pull Ups

Include Pull-ups in your Crossfit workout. To practice pull-ups at Crossfit home gym, grab the pull-up bar with your hands placed shoulder-width apart and palm facing away. Pull yourself upward until your chin passes the bar and completes the Crossfit exercise by gradually moving to the hanging position.


Perform pushups periodically across the week. Unlike pull-ups, this Crossfit exercise helps in building muscles in the chest and triceps along with shoulder muscles. In order to practice pushups in the right way, hold a pull-up bar by placing your hands shoulder width-apart, palm facing away. Lower the body by bending the elbow until they come in line with your shoulders, now pushes your body up while keeping your arms straight.

Shoulder Dips

Shoulder dips help in strengthening your shoulder girdle. Take a bench or a chair and place your palm at the edge of the seat and wrap your fingers underneath. Walk out your feet to put your butt off the seat and extend your legs straight. Lower your body by bending both arms, but be sure your elbows point away from the back. Lift your body up by straightening the arms. Repeat.

Handstand Pushups

Kick up to a handstand against a wall. Lower yourself until you touch the floor with the top of your head. Push back to handstand. The Crossfit exercise is great to get bigger, wider and stronger shoulders.


To perform pull-ups at home, buy a chin bar for your Crossfit home gym. This Crossfit equipment hooks onto the frame of an average-sized door to provide you enough space to pull the chest up to the chin bar. Always perform the Crossfit workouts under the supervision of a certified trainer and never take a break during the Crossfit exercises.

Top 5 Crossfit Exercises for Triceps

You need to take a number of factors into consideration while selecting the best triceps exercises. You also need to effective Crossfit workouts to build the size and strength you are seeking. Work on the given below Crossfit exercises into your weekly training at Crossfit gym and you will see a remarkable improvement in your triceps in a very short span of time.

Close Grip Bench Press

Close grip bench press is one of the best Crossfit exercises for triceps. This exercise allows you to put maximum stress on the one muscle beside the pecs to increase your bench.

Practice the close grip bench press which is similar to a regular bench press but place your hands shoulder-width apart. Do not let your elbows drift away from your body that you do with a regular bench press.

At the bottom, the bar should come to the lower portion of your chest, whereas at the top, the bar should be over your upper chest. Ideally, your forearms should be perpendicular to the floor during the workout. Place your hands and wrists directly over your elbows across the Crossfit workout.

Dips (weighted)

Dips are the classic triceps building exercise. Keep your body upright to put pressure on your triceps instead of your chest. Use a belt with a chain to add more weight if you can do more than 5 repetitions at a body weight. During the workout, always respect the flexibility and stability of your shoulder. Never lower your body so far that put stress on your shoulders. Always use a bounce-free concentric movement.

Rack Lockouts & Board Press

Both rack lockouts and board press are the real power-lifting exercises. The ultimate goal of these Crossfit exercises is to train the top portion of the bench press. Mostly, people prefer lockouts because if you use too much weight, you can just rack the bad without any worry.

Board Press

Mostly powerlifters used to choose board press over the rack lockouts. Board press is almost similar to the regular bench press, but it has a shorter range of motions. You’re allowed to change the thickness of the boards starting from one inch to ten inches according to your workout requirement.

Lying French Press

Lying French press is also called as skullcrushers and nosebreakers. This Crossfit triceps exercise allows you to work up to a decent weight, and this exercise works on your triceps from a different angle as compared to any other pressing movement.

Use an EZ curl bar and position your hands shoulder-width apart. Lower the bar under control down to your nose, your hairline, or behind your head.

Close Grip (diamond) push ups (with a clap)

Close grip push ups will condition your triceps to contract with maximum force. Position your hands just lower than your chest with index fingers and thumb tips touching. The space left should form a diamond. As soon as you perform 10 pushups without the clap, add the clap. In order to clap properly, you need to push hard and high enough to execute the clap and return your hands to proper diamond position for the next repetition.

4 Crossfit Kettlebell Workouts to Focus on Major Muscle Groups

There are various compound movements are incorporated in a crossfit kettlebell workout that not only focus on improving cardio but also strengthening your entire body. Unlike the typical gym workouts, crossfit home gym is renowned for creating training programs that focus on all major muscle groups throughout the body. Kettlebell workouts created by crossfit is perfect for toning all major muscle groups and increase your fitness level as well.


Snatch is an important crossfit exercise used to be performed with kettlebell. To perform this exercise, stand up and put the kettlebell on the floor between your feet. Bend your kneed and push your hips back while keeping your butt low to the ground. Now, swing the kettlebell back between your legs and immediately spin your grip so that the kettlebell rests on the back of your forearm. Pull the kettlebell to your chest quickly. You need to control and balance your weight will as the snatch movement is quick.

Clean and Press

Stand with your feet shoulder-width apart. Put the kettlebell on the floor and bend your knees slightly. Hold the kettlebell with one hand and raise it to the chest, flip it over your hand so that it rests on your forearm. Use your explosive power in your hips, knees and ankles to “clean” the kettlebell. When you raise the kettlebell to your chest, tighten your core muscles and raise the kettlebell over your head. This crossfit exercise mainly targets your quadriceps and shoulders, but you need to stabilize your core, back, hips and ankles throughout the workout.

One Arm Swing

Stand with your feet shoulder-width apart. Bend your waist and knees slightly and hold the kettlebell between your legs. Now, swing the kettlebell backward, and swing it to chest level forcefully while keeping your body straight. Quickly switch hands and catch the kettlebell in the air when you raise it to your chest level and keep changing the hands as you rise.


Stand with legs wider than shoulder width. Place one arm overhead and bend your waist a bit when you pick up the kettlebell. Extend your hand over your head and let the kettlebell touch the ground. Bend from your hips and keep your back flat when you lower and raise the kettlebell. This crossfit exercise is beneficial for your oblique and hamstrings.

So, aforesaid are four important crossfit kettlebell exercises that help you toning your entire body by focusing on the major muscle groups of your body.

How to Lose Weight with Crossfit Workouts

An intense exercise program and an effective diet plan is the only way to reduce weight successfully. Fat-burning exercises usually involve multiple repetitions and robust training. If you want to join an effective weight-lose training program, join crossfit gym now!

Apart from helping people to build muscles, crossfit workouts also help people lose weight without causing any side-effects. By following the 5-day a week exercise program at crossfit home gym, you will reduce extra weight, but also gain a notable body shape.

A Unique and Effective Weight-loss program

If you already have idea about crossfit workouts, you know that these sessions are hard to top. Almost every workout session includes pull-ups, chin-ups, squats and burpees. All these exercises are excellent for your body as you burn fat quickly and attain a lean and mean physique.

Since crossfit workouts are more focused on getting complete fitness, you get the full spectrum of exercise. All the exercises in crossfit gym incorporate 10 elements – agility, endurance, balance, accuracy, speed, power, flexibility, stamina, coordination and strength. So, if you’re following the WOD plan seriously, you will lose weight definitely.

Learn Discipline and create mental toughness

If you want to lose weight, you have to control your food craving and improve your discipline. Crossfit training sessions help people brining a mental toughness which is essential to break bad eating habits. You have to be disciplined and determined to push yourself hard through the daily workouts and become a different person. Stay away from unhealthy food and exercise regularly to get rid of obesity in a short span of time.

 A right diet plan that keep your weight under control

You have to keep the amount of starches and sugars low to burn fat and create definition. You need to redefine everything from the way you eat to what time to eat and how often you eat to make your weight loss treatment a success. Eat small meals three times a day will allow you to control your food craving.

Crossfit weight loss training programs are not at all easy. There are many people who joined the crossfit training program to take their fitness to the next level but failed. If you want to overcome your obesity and reduce your weight successfully, you need to keep your focus until you achieve your weight-loss goals.