Looking to work on your shoulder muscles and improve your upper-body strength?
Bodyweight exercises for the shoulders are an effective and convenient way to achieve your fitness goals without the need for gym equipment.
Whether you’re looking to build muscle, improve posture, or prevent shoulder pain, incorporating bodyweight exercises into your workout routine can be incredibly beneficial.
In this blog, I’ll discuss some of the most effective bodyweight exercises for shoulders and provide guidance on how to perform them correctly to get the most out of your workout.
So, if you’re curious about bodyweight exercises for shoulders, keep reading!
Shoulder Muscle Anatomy
The shoulder is a complex joint composed of several muscles, including the deltoids, rotator cuff, and trapezius. These muscles work together to provide stability and a wide range of movement in the shoulder, such as raising and rotating the arm.
Understanding the anatomy of these muscles is essential for anyone looking to strengthen and tone their upper body through bodyweight exercises or weightlifting.
Benefits Of Strong Shoulders
There are many benefits of having strong shoulders. I’ve mentioned them below.
- Better posture: By aligning your spine and keeping your chest open, strong shoulders can help you maintain good posture.
- Prevent shoulder pain: By improving the flexibility and stability of your shoulder muscles, you can prevent shoulder injuries and pain.
- Everyday tasks become easier: Having strong shoulders will make daily tasks easier and less painful, such as carrying heavy grocery bags.
- Improved athletic performance: Swimming, boxing, or rock climbing require upper body movements, such as strong shoulders, which can help you perform better.
- Boost metabolism: As shoulder muscles are relatively large, exercising them can increase your metabolism and burn more calories, resulting in weight loss or maintenance.
Bodyweight Shoulder Exercises
1. Shoulder Taps
- Starting in a high plank position, place your wrists directly under your shoulders and engage your core.
- Right-hand tap the left shoulder, then return your hand to the starting position.
- Continue tapping your right shoulder with your left hand and alternate sides.
This is one of the bodyweight exercises that you can do at home.
2. Plank To Alternate Pike
- Begin by performing a plank. Reach for your right toe with your left hand while shifting your weight into your right hand.
- When you return to the plank position, inhale while dropping your hips. On the other side, repeat the process.
3. Pike Push Ups
- Put your feet hip-width apart and begin downward dog.
- Bend your elbows and lower your head to the floor, then push yourself back up to your starting position.
- Repatriate for the desired number of times.
4. Explosive Pike Push-Ups
- Start in a downward dog position, with your hands and feet shoulder-width apart.
- Bend your elbows and lower your head towards the ground.
- Push back up explosively, jumping your feet towards your hands.
- Land softly in a squat position then jumps back to starting position.
- Continue for the desired number of reps.
5. Bear Crawls
- Put your hands shoulder-width apart and start on your hands and knees.
- Lift your knees off the ground and walk forward with your left hand and right foot at the same time.
- When you are ready, walk forward with your right foot and left hand simultaneously.
- For a desired distance or time, alternate sides continuously.
6. Elevated Pike Push Ups
- Put your hands shoulder-width apart and start on your hands and knees.
- Lift your knees off the ground and walk forward with your left hand and right foot at the same time.
- Then, walk forward with your right hand and left foot at the same time.
- Continue alternating sides for the desired distance or time.
7. Wall Walks
- Raising your arms above your head, face a wall.
- Come into a handstand position with your stomach facing the wall by walking your hands up the wall and walking your feet up the wall.
- Lower yourself to the starting position by walking your hands back toward your feet.
8. Handstand Kick Ups
- With your arms and feet shoulder-width apart, begin in downward dog.
- Kick one leg up towards the ceiling, using the other leg to help you balance.
- Continue kicking up until you are in a handstand position.
- Return to your starting position and repeat the process on the other side.
- Repeat on both sides for the number of repetitions you desire.
9. Handstand Hold
- With a partner or against a wall, start in a handstand.
- Maintain the position for the desired amount of time by engaging your core.
Beginner Bodyweight Shoulder Exercises
Are you looking for the best bodyweight shoulder exercises for beginners? Then this section is just for you. I’ve mentioned some of the easy bodyweight exercises for shoulders that you can try.
10. Prone I To Y
- Lie on your stomach on an exercise mat or on the floor.
- Extend your arms straight in front of your head, palms facing down, and your legs straight behind you.
- Engage your core muscles and lift your chest off the ground. Keep your head and neck in a neutral position.
- Slowly raise your arms up toward the ceiling, forming the letter “I.” Your thumbs should be facing up toward the ceiling.
- Lower your arms back down to the starting position.
- Next, lift your arms out to the sides, forming the letter “Y.” Keep your thumbs facing up toward the ceiling.
- Lower your arms back down to the starting position.
- Repeat the exercise for 10-15 repetitions, 2-3 sets.
11. Incline Pushups
- On a sturdy surface, start in a high plank position with your hands elevated.
- By bending your elbows, lower your chest towards the ground, then push up again.
- You can repeat this exercise as many times as you like.
12. Mountain Climbers
- Begin in a high plank position with your wrists directly below your shoulders and your core engaged.
- Drive your left knee towards your chest, then quickly switch to bring your right knee towards your chest.
- Continue alternating knees for the desired number of reps.
Intermediate Bodyweight Shoulder Exercises
13. Plank To Downward Dog
- Lie on your back in a plank position with your hands directly below your shoulders.
- Lift your hips up and back into a downward dog position while keeping your arms and legs straight.
- Hold for a moment, then return to the plank position.
- Repeat for the desired number of reps.
14. Elbow To High Plank
- Hold a plank position with your hands directly under your shoulders and your body straight.
- Stay in a straight line as you lower yourself onto your forearms.
- Taking one step at a time, return to the plank position by pushing yourself up onto your hands.
- You may repeat this exercise as many times as you like.
Advanced Bodyweight Shoulder Exercises
15. Side Plank With Leg Raises
- Start in a side plank position with your bottom arm straight and your top arm on your hip.
- Lift your top leg up while keeping it straight.
- Lower your leg back down.
- Repeat for the desired number of reps, then switch to the other side and repeat.
16. Triceps Dips
- Placing your hands behind you and pointing your fingers towards your body, sit on the ground.
- Extend your legs in front of you while lifting your hips off the ground.
- By bending your elbows to a 90-degree angle, lower your hips to the ground.
- As soon as you reach the starting position, push back up.
- You may repeat this exercise as many times as you like.
Muscles Worked In Bodyweight Shoulder Exercises
Bodyweight shoulder exercises are a great way to build strength and tone your shoulders. By engaging in these exercises, you’ll work several different muscles in your shoulders, including:
- Anterior deltoids: These are the front part of your shoulders, and they’re worked during exercises like the plank to downward dog and the pike push-up.
- Lateral deltoids: These are the middle part of your shoulders, and they’re worked during exercises like the side plank with leg raises and the handstand hold.
- Posterior deltoids: These are the back part of your shoulders, and they’re worked during exercises like the prone I to Y and the triceps dips.
Bodyweight Shoulder Workout Routines
Here are some bodyweight shoulder workout routines that you can try:
Beginner Routine:
- Incline push-ups: 3 sets of 10 reps
- Prone I to Y: 3 sets of 10 reps
- Mountain climbers: 3 sets of 20 reps
Intermediate Routine:
- Plank to downward dog: 3 sets of 10 reps
- Elbow to high plank: 3 sets of 10 reps
- Plank to alternate pike: 3 sets of 10 reps
Advanced Routine:
- Side plank with leg raises: 3 sets of 10 reps (each side)
- Handstand hold: 3 sets of 30 seconds
- Triceps dips: 3 sets of 10 reps
FAQs
What Exercises Are Bad For Your Shoulders?
Exercises that can be bad for your shoulders include behind-the-neck presses, upright rows, and dips with improper form.
Muscles Worked In Bodyweight Shoulder Exercises
Bodyweight shoulder exercises typically work the deltoid muscles, which are responsible for moving the arm and shoulder joints in various directions.
What If My Shoulder Hurts?
If your shoulder hurts, it’s important to rest it and avoid any exercises or activities that aggravate the pain. You should also consider seeing a doctor or physical therapist for a proper diagnosis and treatment plan.
Conclusion:
Now you know about the best bodyweight exercises for shoulders.
Also, you know the right way to do these exercises. Still, if you have any questions related to the topic, do write to us and we’d love to help you out.
